Incorporating Informal Meditation Practices throughout your Day

The benefits of mindful meditation are manifold and have been gaining widespread recognition of late.  Proponents cite reduced stress, a calmer mind, greater peace and happiness, better sleep and so on.  Despite the enthusiasm, some people still remain reluctant to start a daily practice.  I’ve heard people say, “There is no time”; “I am too busy, tired, stressed”; “I can’t do it right”; “my mind is too full”…and etcetera.  This may feel true and I can empathize with those sentiments, but I challenge us all to find the time.  The beauty of mindful meditation is that you can take the practice off the mat.  If you can’t find the time for a formal 1/3/5/10-minute sitting practice, then you can instead try to incorporate informal practices during your day.  Pay attention to the sounds around you while you’re riding the train to work, feel the water against your hands as you mindfully wash the dishes, feel your feet stepping on the ground as you walk down the street or actively listen to your friend as he/she tells you their story without thinking about what to say next.  In mindful meditation the goal is to draw your attention to a single point of focus or anchor to bring one’s self into the present moment.  In formal mindful meditation practices we mostly focus on our sense experiences, such as listening to sounds, noticing sensations in the body and feeling our breath.  However, we can get creative as to what anchor we use to concentrate our minds…birds chirping, musical progressions, taste/textures of foods in our mouth, the smells of nature and so on and so on.  It matters less about how we practice, just that we do practice.  We will reap the many benefits of meditation if we practice consistently.  How will you incorporate mindful meditation into your daily routines?