Whether you are an at home mom, a working man or woman, or a busy executive, I know how difficult it is to set aside 20 or 30 minutes a day to meditate. As someone who has practiced mindfulness meditation for over 20 years, I’ve learned how to “meditate” throughout my day. Meditation is learning how to be fully present. Mindfulness means to be aware of and fully present with whatever you are doing.
In other words, when you are walking, be aware of the sensations of walking - the shift of weight from one foot to the next. The sensations you experience when your foot touches the ground, and how these sensations change with the shift of your weight. What do you see around you? What do you hear?
Eating is another form of meditation. In fact, the teacher Jon Kabbat-Zinn uses eating a single raisin mindfully as a way of teaching people to meditate. From awareness of the fork in your hand moving from the plate to your mouth, to the scent of the food, to the sensations on the tongue as it receives the food, chewing and swallowing, every aspect of eating can be used to be more mindful.
Most of us are busy. And if we are not busy, we find things to keep us busy. Remember to practice mindfulness throughout your day. Heightened awareness – that is your meditation.