Meditation can be incredibly helpful to your body and mind. The problem is, how are we supposed to learn about it and practice it when we have jobs to work, errands to run, meals to make, families to tend to and more? Here are 6 ways to work meditation into your busy life by doing simple exercises.
1.) Focus on a single breath
It might sound too simple, but homing in on a single breath can set you up for an entire day of mindfulness and focus. Breathe in and breathe out. Focus on how your body feels and where the air is moving. You can do this when starting your day, taking a mid-day break, or even unwinding after a busy day. You don’t need any outside resources or supplies — just your own body and mind.
We have become accustomed to tuning sounds out. Take a few minutes to listen to your surroundings, even if you live in a busy city where you are prone to hearing constant sirens and traffic. Listen to what you hear at the present moment without letting your mind wander. You can even turn on music, but focus on not thinking about it or analyzing it and just let it flow.
3.) Eating meditation
Everybody eats multiple times a day. Instead of scarfing down a meal and thinking about what lies ahead, pay attention to your food. How does it taste? Feel the unique textures in every bite, smell your food, look at it, and notice how your body reacts. This doesn’t have to be done every day or every meal, but can allow your mind to rejuvenate and focus on the present moment.
4.) Walking meditation
Allocate 10-15 minutes of your day to go for a walk and pay attention to detail. Open your senses and pay attention to touch. It can be as simple as feeling your feet hit the ground and a gentle breeze rolling over you. If you mind wanders, bring it back without judging yourself.
5.) Email/social media swap
In today’s present time, we often check our email or social media when presented with quick breaks. This can clutter the mind with sensory overload and stress the mind out with tasks at hand. Instead of becoming glued to your smartphone or computer during a quick break, try to focus on your surroundings and breathe. How are you feeling at this present moment? What can you hear or feel? This helps you to be present and recharge.
6.) Explore nature
Take a break from your busy life to enjoy the simplicity of nature. Go into a park, take a trip to the mountains, or venture to a quiet area to listen to the wildlife. Take a look at the trees and foliage and hone in on the weather. If your mind wanders, focus back in on your surroundings.
Almost any daily task can incorporate mindfulness. These may seem like small tasks, but there is no wrong way to practice meditation as long as your are concentrating and focusing in on the present moment.
For more helpful meditation tips and information on holistic health, stay tuned to Samadhi Yoga.