Meditation and mindfulness are in the news lately. Do these words make you think of people sitting in Buddha-like poses for long periods of time? Even if you know about the many benefits of meditation, you may think sitting and doing “nothing” isn’t something you have time for right now. But what if meditation doesn’t need to take any time out of your day?
What is Mindfulness Meditation?
Mindfulness meditation is a practice of placing attention on the present moment, on what’s happening right now. We can “enter” the present by noticing our breathing, or something else that can be experienced with our senses. This practice helps to find freedom from our busy, thinking minds. It reveals the calm, quiet space that exists in the absence of thought.
As you become more aware of your thinking, you may notice that most of your thoughts dwell on the past or future. Thinking about past or future takes our attention away from the present, from what is happening right now.
Why is this important?
With our attention on the here and now, life is experienced more fully…we notice more. And we can respond to anything that arises with a calm mind and the best of our mental and emotional resources. After all, now is the only time we really have the power to change. The more we stay present, the more effective we can be.
The Many Benefits of Meditation
Still not sure about giving meditation a try? Its worth it. Just take a look at some of the many science-based benefits (1):
- Reduces stress
- Lowers anxiety
- Reduces depression
- Increases positive thinking and optimism
- Brings greater self awareness
- Increases attention span
- Improves memory
- Increases compassion toward oneself and others
- Improves self-control
- Improves sleep
- Helps control pain
- Lowers blood pressure
Meditation on the Go
Now about that question of time, and how to fit a meditation practice into your already busy day. A simple way to add in a daily dose of mindfulness is Mindful Showering (2).
Does your morning shower zip by hardly noticed because your head is full of thoughts of the upcoming day? Like driving home from work or doing the dishes, taking a shower is one of the repetitive activities we do where our thinking often wanders far from the task at hand.
Next time, try a mindful shower. Bring all of your senses to the table and take in the full experience. As you turn on the water, notice the sound, and feel the water warming against your hands. Be aware of the sensation of the water on each area of your body as you wash, the smooth feeling of soap on your skin, the fragrant scent as your fingers massage shampoo into your hair.
Fully embrace every sensory experience—sight, touch, sound, smell—and your rushed morning shower can turn into a soothing mini-spa experience. If your mind wanders back into thoughts (and it will!), no problem. Just notice, and bring your attention back to the next thing you sense. Allow yourself to fully enjoy the delicious experience that a morning shower can be. When you step out you’ll feel much more refreshed, calm and ready for your day.
♥What is a “Health Byte”? It’s a quick and simple way to add more wellness to your day—a tasty tidbit that will help you feel better. Try them out, maybe for a week or so. Keep the ones that work for you, and leave the rest behind. As you gradually add more small wellness “snacks” into your life, they will become habits that enhance your day. You’ll enjoy and look forward to them, because your body loves feeling better.