1.Meditate in Bed. I have had so many students tell me that if they leave the bed, they will never get in their meditation. I understand this especially in homes where there are children present. I like to meditate in bed when we have guests because I know that I won’t go to my meditation room otherwise. If I had to walk through the living room and kitchen, I would never get as far as my cushion to meditate. If you do decide this option is for you, simply prop yourself up against the headboard and either sit cross legged or legs extended, whichever is more comfortable. Allow for a gentle extension of your spine, so that you are not collapsed. You want to feel a sense of expansion.
Close your eyes and count 10 full relaxed breaths. Done!
How easy is that?! If 10 breaths is enough that’s fine, but as you get more established in your practice, add to the length of practice. Instead of counting 10 breaths, observe the in and out of your breath for 2 minutes. You can watch your chest rise and fall, or notice the breath as it comes in and out of your nostrils if that is available to you.
2.Meditate before you start the car. I love this one because it immediately sets the tone for a more relaxed drive.
Again, close your eyes and count 10 full relaxed breaths….or 5 if 10 seems too much!
This is great to do before you leave to drive home for the day. Or even in reverse; meditate before you go into the house. Always nice to feel calm before meeting the busyness of the home.
3.Meditate while standing in line. This is such a great one as it can be anywhere. Waiting in line often creates anxiety in people, but if you use this as an opportunity to get centred, you will enjoy this time.
Keeping your eyes open in this one, feel the weight of your body as your feet meet the ground. Take a moment to feel how your body is presenting itself in the moment. Are your hands holding bags? Touching a shopping cart? Holding a baby? Whatever your body is engaged in while standing in line, just observe that. Now you can switch your attention to your breath. Does it seem tight? Can you feel your breath as it enters and leaves the body? Allow your attention to stay with your breath. Every time you lose your focus, gently bring your awareness back to your breath.
When you get to the front of the line, notice how much more relaxed you are.
These are 3 easy ways to start or make time for meditation in your day. You will find that the more you practice, the more you will want to develop a longer, stronger session and like any skill, the benefits accrue. You will find yourself less stressed and more present.
Above all, relax and enjoy! Its all about the breath and thankfully we don’t need any equipment to add this helath benefit to your day:)