You are viewing this article in the archives. For the latest breaking news and updates in Ann Arbor and the surrounding area, see
Posted on Sun, May 1, 2011 : 5:50 a.m.

Meditate any time, any place for a quick respite

By Susan Scott Morales, MSW

This is the way I think about meditation: It’s when I shift my focus from the external to the internal. It’s actually possible to do this and not lose any functioning in what you’re doing.

In the same way we can feel a variety of emotions at the same time (mad, frustrated, disappointed, sad and excited) we can be aware of our internal experience while continuing to attend to our activities.

We actually do this all the time. When we’re driving, we’re thinking of a problem to solve or what we’re going to do when we arrive at our destination. When I’m washing the dishes, I’m planning what to write in my blog.

So, try this. Anytime you happen to remember this concept, ask yourself, “What am I thinking about?” or “How is my body feeling today?” or “What’s my emotional state?”

By doing this, you’re exercising a very important part of your brain that allows you to see yourself objectively. In my teaching and writing, I’ve often advised against switching into judgmental mode. I can’t stress this enough.

If you find yourself being judgmental, coax your focus back to witnessing yourself as if in a movie. It helps if you concentrate on the feelings in your body.

In any moment during the day, simply observe yourself. Again, without any judgment. It’s great practice for becoming a healthier, happier person. These short meditations can help bring relaxation to your mind, body and spirit. You may find yourself breathing more easily.

Susan Scott Morales is a meditation teacher, psychotherapist, published poet, novelist, and community contributor to Tweet her @susanscottmoral, reach her at or visit her website:


Linda Chapman

Sun, May 1, 2011 : 5:44 p.m.

I found myself in a very stressful meeting yesterday. When I detached and watched myself growing more tense and irritable, it really helped. I certainly didn't go into deep relaxation, but the tension didn't escalate. Cool.