When something happens that triggers you, it may not always be convenient to jump into a formal, seated meditation practice. But, you can always find a way to be mindful by drawing your attention back to an anchor, such as the sounds around you, your own breath or the sensations in your body.
What is going on in your body right now?
What do you notice as you scan through your head, chest, stomach, back, arms, legs, feet?
What are the sensations you are experiencing? Is there any sort of discomfort you are holding onto?
Notice that feeling…be with it…don't try to change it…hold it with compassion and without judgment.
What is this sensation trying to tell you?
What emotions are you feeling? What thoughts are you thinking?
Are you telling yourself any stories?
Is what you're telling yourself true?
Is it helpful?
Will this thing that is making you uncomfortable matter in 5, 10, or 15 years…on your deathbed?
Can you actually do something with whatever is bothering you?
By being mindful and noticing what's going on in our bodies, we draw ourselves back into the present moment, where we can experience the moment as it is, without layering stressful thoughts on top of it. We can let go of the guilt and regret of the past. We can let go of the worries and anxieties of the future. And, if even just for a second, we can return to a place of peace and calm...in this moment. And from that place, we can act (or decide not to take action) in ways that are positive and productive.