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He offers six ways you can effortlessly incorporate meditation into your daily life:
” WALKING MEDITATION “
While walking your dog, taking a hike, or simply getting the mail, focus your attention on one item. Such as the sound of the cicadas, the feel of the ground beneath your feet, or the color of the tree. When the mind wanders, catch it and return to your original focus.Breathing meditation is one of the easiest because it’s always with us and exists in the present moment; you can’t listen to yesterday’s breath. Research has found that just being in nature reduces stress. We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.
” RED LIGHT MEDITATION “
While stopped at a red light, turn off your radio and focus on deep breaths. When your mind wanders, go back to your breath. Once again, breathing meditation is always with us and exists in the present moment. You can’t listen to yesterday’s breath.
” RUNNING/CYCLING MEDITATION “
If you run or bike, leave your headphones at home and focus on the experience.Tune into a physical sensation, such as the ground beneath your feet, the wind in your hair, or the warmth of the sunlight.Choose one item and maintain your focus. Don’t jump mindlessly from one sensation to another.
” EATING/DRINKING MEDITATION “
As you eat or drink, focus on the various flavors, textures, and sensations of the particular food or drink. Drinking a cup of tea or enjoying a piece of chocolate can be a form of meditation. Savor what you have in the moment.
” WAITING MEDITATION “
While in line, observe your breath or surroundings. Use the time to do some inner observations. For example, are your muscles tense? Are you cold or hot? It is important that when you do the observations, you do them without judgment. If you’re in the supermarket checkout line, for example, avoid judging people for what they have in their shopping carts. Observe and notice without opinion.
” TASK-RELATED MEDITATION “
You can also incorporate mindfulness meditation into daily activities. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering. Focusing on what’s happening now pulls us out of our river of thoughts. The benefit of meditation is that when something in the real world comes up, we’re much better at catching our thoughts instead of getting swept into their current.