Are you someone who thinks that meditation requires a lot of time? Do you think you just can't fit it into your day? Then it's time to rethink the way you view meditation. Practicing meditation is an excellent way to keep yourself grounded and stay connected with your spirit. Staying grounded and centered not only helps you cultivate peace within, it can open your mind to your inner wisdom and assist you in finding direction on your spiritual path.
Incorporate these simple meditation techniques into your daily routine to help you stay connected and grounded.
While eating lunch
Practice mindful eating by being aware of the texture, flavor, colors and aroma of your food. Focus on the act of eating rather than on worries or frustrations. Be grateful for the nourishment the food gives to your body. Let each bite of food be, as Buddhist monk Thich Nhat Hanh says, an ambassador of the cosmos.
While taking a walk
Leave the iPod behind, turn off the cell phone and give your full attention to the walk. Walk slowly and consciously while breathing rhythmically, keeping your breath in sync with your steps. Observe the sights and sounds around you, but try not to analyze anything. Just focus your breathing and steps and let your mind grow quiet.
When you're stuck in traffic
Repeat a calming, soothing phrase to keep yourself focused and centered. This helps you not get caught up in feelings of anxiety and anger that a traffic jam can create in your mind. Deep rhythmic breathing can also bring your mind into a calm, centered place.
While at work
During a break or a lull in your day, take five minutes to do some type of mini meditation. While seated, place both feet on the floor and breathe deeply, but gently, in and out through your nose. Awareness of breath helps your mind to slow down and allows inner wisdom to enter. If you find it helpful, tell yourself I am breathing in calm.
You can also practice visualization by seeing yourself in a peaceful, relaxing setting and allow your mind and body to become relaxed and refreshed.
Practice Mindfulness
Mindfulness is being fully aware of the moment you are in, not ruminating on the past or worrying about the future. It's something that you can practice anytime and anywhere. Mindfulness can include mindful eating, breath awareness and mindful walking, but it can also be incorporated into any area of your life. One of the beauties of mindfulness is that it can turn the mundane into something sacred. It can also foster greater feelings of loving-kindness and compassion within the heart. Take some time each day to be mindful of the sensations, images, emotions and physical sensations that you're experiencing. Be mindful without judgment, and observe without becoming caught up in the moment. This technique can be especially helpful whenever you feel stressed or overwhelmed.
Take time each day to practice these simple meditation techniques and make it part of your daily life.
Further Reading
Mini Meditations for Your Spiritual Life
Vipassana- Mindfulness and Insight
