Mindfulness For Long Lines And Short Tempers

We turn a slow line into a short mindfulness practice that eases tension and reshapes impatience into patience and kindness. We ground in breath, relax the body, and extend compassion to strangers and staff who share the same wish to be happy.

• naming impatience as normal and common
• breath work with nose inhales and mouth exhales
• scanning and softening jaw, shoulders and belly
• grounding through feet, posture and relaxed face
• wishing yourself ease, patience and kindness
• sensing others’ shared purpose and humanity
• extending compassion to staff doing their best

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Episode Transcript

SPEAKER_01 (00:34):
As you find yourself here waiting in line, it's
tempting to grow impatient, totap your heels, to check your
phone, to judge people for beingtoo slow, or to judge yourself
for picking the wrong time.
This impatience and tendency tojudge is very normal, very

(00:59):
common.
There are many people around theworld, maybe millions of people
around the world, experiencingthe same impatience while
waiting in line right now.
So you're not alone.
Fortunately, we can take thisopportunity of time when we're

(01:21):
not quote unquote doing anythingto practice mindfulness, the art
of non-judgmental awareness ofour current moment experience.
So while you're waiting in lineright now, begin by simply
taking a couple of deep breaths,inhaling through the nose and

(01:46):
exhaling through the mouth.
And as you relax your breathing,just take a moment to notice
whether there's any tensionanywhere in the body, like in
your jaw, shoulders, or yourbelly.

(02:14):
Simply noticing any areas thatare tight, and see if you can
relax around them.

SPEAKER_00 (02:23):
Softening these areas as you breathe deeply.
Breathing in through the noseand out through the mouth as you
relax your body.

SPEAKER_01 (02:46):
Just notice your feet on the ground, feeling the
weight of your body being pulleddownwards by gravity, sensing
into the expansiveness of yourbody in the room or the space

(03:06):
that you're in.

SPEAKER_00 (03:26):
As you notice your feet on the ground, your posture
upright and dignified.
Your face and your chestrelaxed.

(03:49):
See if you can wish yourself asense of ease.
Wishing yourself patience andkindness.

(04:27):
Now sense into the energies ofthe people in line with you.

SPEAKER_01 (04:34):
Knowing that they're in line for a similar purpose.

SPEAKER_00 (04:40):
These are people with busy lives who simply want
to be happy.
And patience and kindness.

(05:10):
Reflecting on the people who arein charge of this line, this
waiting.

SPEAKER_01 (05:18):
That they're in a situation in their lives when
they're doing the best that theycan under their life
circumstances, to the best oftheir mental and physical
abilities, and that they toowant to be happy.
And just seeing if you can wishthem a sense of ease, a sense of

(05:44):
patience, and some kindness.