Simple ways to incorporate meditation into your daily life

Meditation comes in many forms and varieties. But all its many paths lead to the same place – inner knowing, access to our wisdom and the ability to focus (and re-focus) our minds. Plus meditation has a host of physical and psychological benefits, including reduced anxiety and blood pressure, improved mood, memory and immune response, and being able to release ways of thinking that don’t serve us well.

I’m not going to go into the plethora of studies that show the very real benefits of meditation. Here’s a Forbes article about the 7 ways meditation can change your brain, and 20 scientific reasons to start meditating today to get you started.

There’s even more good news about meditation — there are many ways to do it, and some are ones that may not first come to mind when you think about how to find the time to include meditation in your life.

Physical meditation

Yes, you can meditate with your body. When people focus on their spiritual lives they often seek to get out of their bodies. Our bodies can be uncomfortable and annoying, after all. But our bodies are the very things we have to experience life in this form, on this planet, in this current time. It’s not only OK to live fully present in our bodies (as they are right now), it’s imperative that we do. Distracting ourselves from our bodies won’t solve the issues we have with them.

Physical mediation carries with it the benefit of improving our physical health at the same time we reap the mental, emotional and spiritual rewards of meditation. And that, in turn, makes it easier to live with the bodies that we have.

During physical meditation, you become aware of your body and, by focusing exclusively on it, you can eliminate the constant chatter from your mind. This creates stillness which allows the space and quiet for wisdom to enter. This type of meditation makes use of the breath, encouraging long, slow breaths as you breathe in life’s vital energy while performing a series of movements meant to strengthen and invigorate your body.

Examples of physical meditation are yoga, Tai Chi and even walking or running.

Yoga meditation

In a yoga practice, for instance, awareness of your body and breath are fundamental pillars of performing asanas. You are supposed to be fully present in your body. The effect of this focus allows you to release the constant thoughts that go through your mind — what you’re going to cook for dinner, who you need to call back, what needs to go on the grocery list, what bill you need to pay, what you should do about that tricky relationship, and on and on. By giving your attention instead to your body, breath, posture and gaze you gain all the benefits of meditation. Plus, you know, you’re getting the physical benefits of doing yoga.

Active meditation

In active meditation (also known as action and meditation), you incorporate a physical skill into your meditation. Concentrating on a task stills your mind, allows it to focus and releases your constant stream of thoughts. Plus you get really good at doing the thing you’re focusing on.

Traditional examples of active meditation are Qigong and karate, but you can incorporate this type of meditation into everyday crafts such as knitting, crocheting, spinning yarn or flower arranging. You can also meditate while washing the dishes, vacuuming the house, weeding, mowing the lawn or folding laundry. (Because who doesn’t want to get better at folding laundry? Or at least enjoy the experience more?)

Folding laundry meditation

The next time you’re staring down the laundry pile, reach in an pick up an item to fold. Don’t worry which item you should fold next. Don’t think about how much there is to do, or if you need to put the next load in the dryer, or if it’s time to get the kids ready for bed or whatever else is on your usual mental to-do list.

Look at the item you’re folding. Feel the texture of the fabric against your skin. Note the edges of the item, how it’s made, its seams and craftsmanship. Fold it deliberately, carefully. Notice the breath going in and out of your body, and how your hands and arms work together to complete the task. Put it down and pick up the next item. There, you meditated and folded laundry at the same time.

Meditation in everyday life

You can bring meditation and mindfulness to everyday aspects of your life. How? Breathe. Focus on what you’re doing. Be in the present moment, in your body. Release thoughts of judgment and worry. When you have them, notice them and let them go. You can do this in so many everyday moments of your life — give it a try and see.