Meditation Made Easy
May 01, 2018 02:00AM
Developing a seated meditation practice may not be the easiest thing to accomplish. To sit perfectly still with the little aches and pains in the body, and the many racing thoughts in the mind, might seem to be anything but meditative. However, using these four mindfulness tricks may help ease the transition to bring meditation into a daily routine.
Meditate While Walking
Walking meditation helps shift the focus from the mind into the body. Be present with the sensation of the feet as each part of the foot, heel to toe, glides along the ground. Notice the texture of the shoes you are wearing, and of the ground if you are barefoot. Take note of the pace in each of your strides, and the corresponding sensation in the calves and thighs as they carry you. This can be done during a 10-minute stroll or while walking to your car. This is mindfulness in action.
Designate Mealtime as Meditation
In our society, it is common to eat our meals without consciously being present with what we are doing. Making the commitment to be fully present and aware for just one bite of food can settle the body and mind and may lead to an entire mealtime of meditative eating. Breathe in the aroma of your food, notice all of the flavors with each bite, and really be present with the sensation of chewing and swallowing. In this moment, you are meditating.
Set a Gratitude Reminder
In this age of cell phones, it’s easy to set a reminder that simply says, “be grateful.” Allow feelings of gratitude to well up inside as you go about daily activities. If the reminder activates when seated, if possible, simply close your eyes and enjoy a few brief moments of deep breathing and appreciation.
Use Your Five Senses
By working with our senses, we can anchor our awareness in the present moment no matter where we are or what we are doing. For example, we can meditate on the colors of spring foliage, or the sounds of a busy city. We can be present with the sensation of sand between our toes, the tastes of different foods, or the smells of essential oils. Through the senses, we can momentarily quiet the mental chatter, and literally meditate anywhere, at any time.
Get creative in ways to bring mindfulness into your life and enjoy the journey!