Our thoughts are like a river. When we’re thinking about what we need from the store, the river is calm, but when we’re having negative thoughts, worrying about a presentation, for example, the current becomes more turbulent. Mindful people, those who live in the present, can step back and stay on the riverbank, watching their current of thoughts and not getting swept away by their content.
Meditation fosters mindfulness, but the practice seems difficult in today’s world of constant stimulation. When the mind wanders, the meditation isn’t a failure. Our brain is like a wayward puppy, out of control. Catching it and putting it back to the object of focus is the mediation. Meditating is like exercise; a full workout is preferred, but there is value in short bursts.
15 minutes of meditating each day for several weeks produces detectable, positive changes in the brain as well as corresponding reductions in stress, anxiety, and an enhanced sense of well-being. You can get the benefits of a formal meditation practice by weaving mini-meditations into your daily life.
These are six ways you can effortlessly incorporate meditation into your daily life:
1. 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 crickets, the feel of the ground beneath your feet, or the colour of the tree. When the mind wanders, catch it and return to your original focus.
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.
2. 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.
3. 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.
4. EATING/DRINKING MEDITATION
As you eat or drink, focus on the various flavours, 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. Savour what you have in the moment.
5. 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.
6. 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.
IF WE HAVE ONE FOOT IN THE FUTURE AND ONE IN THE PAST, WE’RE PISSING ON THE PRESENT.