It is often assumed that meditation requires a cross-legged position and complete stillness in order to reap its benefits successfully, which is simply not the case. You can meditate even while on the go, which means you are unrestricted in how you choose to practice; it instantly opens up what we think of as meditation, as we can get our mindful, meditative moments wherever we happen to be. So, whether you are carrying out the daily chores, working out at the gym, or commuting on the train to work, you will find the right exercise for you.

 

WASHING THE DISHES

We tend to do our daily chores without much thought or consideration; we're merely going through the motions. Of course, simply applying mindfulness won’t suddenly transform these tasks into the sunny centerpieces of the day, but if we can choose to be present in our daily tasks, we may be able to find a little more satisfaction in those “to dos” that are such a prominent part of daily life.

Modern technology is a wonderful thing and for those with a dishwasher, this time-consuming chore can be carried out with the mere flick of a switch. Yet there will always be a certain amount of manual labor involved; someone has the not-so-glamorous job of loading the dishwasher, after all.

The following exercise can be carried out in two ways: if you are dishwasher–free, fill up the basin as you normally would. However, if you have a dishwasher, look out for the later step showing that you can also incorporate mindfulness for this activity.

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1.) Once you are at the kitchen basin, take a moment to be still and become aware of your breathing. The act of stilling the body and quieting the mind helps signify that this won’t be an entirely normal dishwashing session.

2.) Every action you take needs your full co-operation and consideration, as if you were carrying out a favorable activity in which you want to savor each moment. The act of mindfulness requires you to be open to what naturally occurs as you carry out the task.

3.) Turn the faucet on and watch as the water fills the basin; notice how the water froths as it reacts with the detergent, clouding almost instantly. Take your first item, place it in the basin, and, as you clean, become closely aware of the action involved. Watch how the item is immersed, think about your skin making contact with the water, you can even hold the item up to the light and notice how it appears once it has been scrubbed clean.

4.) Be mindful of how you place your items on the draining board and be aware of how long it has taken to scrub, rinse, and stack the dishes.

5.) If you have a dishwasher, this mindful task can be carried out as you load and unload the machine, taking care as you restock your cabinets, placing the items in their rightful home.

6.) When you have finished, take a look at your kitchen and allow yourself to feel that sense of satisfaction that comes from completing a task.

To conclude: This exercise can be carried out anytime you want to bring a mindful approach to life’s daily chores. By giving our full attention to the process, we give ourselves a break from the constant stream of internal chatter as we immerse ourselves in the task at hand.

 

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ON THE MOVE

It’s a perfectly clear, crisp day and ripe for a walk. I love days like this because they are the optimum and beneficial time for applying mindfulness. Wherever you happen to live, exploring the places we know and love can be an interesting way of turning our attention to what is already around us.

If you have difficulty walking, this exercise can be done just as well by finding a spot outside where you can sit and take in your surroundings in greater detail. Becoming more mindful awakens the senses and helps us to notice more around us. How many times, for example, have you stopped in your tracks to answer your cellphone and, as you look around, your gaze lands on something you hadn't noticed before, even though you might have passed by that spot every day. You can, however, make time for yourself, so you don’t miss what is right in front of you.

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1.) Start the exercise mindfully by preparing for your walk; bring your focus to the preliminary activity of pulling on your boots or zipping up a jacket to help set yourself in the right frame of mind.

2.) As you leave your home, bring your attention to the activity in hand. It is likely you will be carrying your cellphone, and I realize that this is a necessity for most people, but if you can turn it off temporarily, all the better. You could always let your loved ones know that you won’t be available for the next 30 minutes, or however long you plan to be, so that they have peace of mind. Alternatively, just switch your cellphone to silent so that you can check in if you need to.

3.) As you set off on your walk, keep your pace even and steady.

4.) As you walk, think about how your body feels and the impact of each step: Are you balanced and in control? What terrain are you walking on? Are you on a flat surface, stones, grass? Think about what you are experiencing underfoot, not just your location.

5.) Halfway through your walk, sit down and take in a more stationary perspective; this will give you the opportunity not only to refuel, but to take stock of your surroundings.

6.) As you continue on the move you will also find yourself having to interact with other people, such as minding your step or stopping and starting to allow people to pass. Although we may be taking our time to walk with consideration, many others will not, so don’t let them be a distraction. These need not be obstacles to your mindful walking, but can be integrated into the experience.

7.) When you arrive home and have come to the end of your mindful walking, take a moment to think about what you experienced. You will likely be surprised to find that you remember your walk with much more clarity and in more detail than usual.

To conclude: Walking with a greater sense of presence can help us to enjoy something as simple as getting out of the house; it becomes a richer, more rewarding activity. To add variety to this exercise, walk in various different locations to keep yourself interested.

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OUTDOOR MEDITATION

Your meditation ritual can be taken outside with a few simple adjustments to your usual meditation spot. If you have a garden or are close to a local park, meditation can be adapted to bring nature into your practice.

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1.) Find a quiet location in your garden or local park. For this meditation, you simply need to use the sounds and smells around you; this acts as your point of focus and helps you appreciate your surroundings.

2.) Find a comfortable place to sit and gently close your eyes. Begin by taking some calming, soothing breaths. Spend a few moments noticing the rise and fall of your chest as you breathe.

3.) Start to expand your focus to what you can hear around you: can you discern people chatting in the near distance? Perhaps you can hear birds as they flit between branches or the rustling of leaves? You may even hear the low hum of cars in the distance. Simply allow what you are hearing to come gently into focus. Try not to let your focus simply land on the most pleasant sound; allow whatever is happening around you to become clear in your mind.

4.) Now bring your focus to the smells around you: perhaps you have picked up on freshly cut grass, or maybe you are near a flower bed so you can detect its perfume. If you happen to be in a park, a food cart may be nearby, so be present to the cooking aromas and the hive of activity that may be in your vicinity. Meditating outside can be a feast for the senses.

5.) Once you feel you have honed in on the sounds and smells around you, gently open your eyes and take the time to appreciate what is in front of you. Calmly connect with what you have just experienced; really see what is around you.

To conclude: Meditating outdoors helps you reconnect to your surroundings, and it’s also beneficial during the warmer seasons when you want to be outside enjoying the weather.

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THE MINDFUL SWEEP

There is something about the act of sweeping that can be extremely satisfying. I think it must be connected with getting things back to the way they should be: clean, uncluttered, and simple. You can apply mindfulness when sweeping the floors at home to practice focusing on a single task.

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1.) Find a place in your home where you can sweep, it may be your hall or kitchen, for example. Spend a few moments just observing your surroundings and noticing where you will need to start.

2.) Choose a corner in which to start and begin methodically, progressively working your way around the floor space, following the bristles as they collect dust and dirt. Observe how you move with the broom, being mindful of how you are working, and the energy and effort it takes.

3.) If you find you need to take a break during this exercise, rather than head to another room to start another task, just take a seat where you are, or stand if it is easier, and be observant of the progress you have already made. Try not to get distracted by any other household chores you might have noticed, and keep with what you are doing; notice where you have cleaned and where else in the room you need to focus on.

4.) Once you feel the floor has been swept successfully, spend a few moments listening to the sound of your breath and be aware of how you feel post-activity.

5.) You can now apply this mindful approach to the next item on your to-do list.

To conclude: Approaching a simple household chore with mindfulness can help bring a sense of satisfaction and completion to a simple day-to-day activity.

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GYM MEDITATION

If there wasn’t already enough evidence to convince you of the benefits of a healthy lifestyle, this next meditation is doubly convincing, providing a mental and physical workout. The beauty of the gym is that it provides a structured setting where we are less likely to slack off, so it can be the ideal place to carry out a mindfulness practice. This exercise works particularly well on the treadmill, but could equally be used on an exercise bike or other stationary exercise equipment.

This meditation can be carried out for the duration of your workout session. For example, if you usually use the treadmill for 15 minutes, this could be your time frame.

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Conclusion

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Continuing the good work

The first couple of months of any new activity are always the “honeymoon” period. It occupies more of your time than anything else and may have your friends and family wondering why. Though meditation is an understated activity, and probably not likely to monopolize your every waking thought, like any new endeavor that has caught our attention, it can very quickly become yesterday’s news. Below are some suggestions on how meditation can withstand the initial infatuation period to become something that is workable within your daily schedule.

To begin, it is best to make a plan of what can realistically be fitted into your life and to think about what your schedule entails. Write down what your typical week consists of and note where you feel you could factor in your meditation time. As with the changing nature of schedules, your week’s agenda could suddenly shift and what you thought you could manage might now seem impossible, which is why you should always be flexible. If you work long hours and your job is highly stressful, think about those times when you do eventually relax, whether you unwind by watching television or reading a book, just assign ten minutes out of your relaxation time to your meditation practice.

 

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FURTHER TIPS FOR STAYING MOTIVATED

Timely and to the point: It is always best to keep the timings short and relevant to you, as has been suggested throughout. You may find, for example, that meditating while out and about lends itself to a specific time frame, such as your commute to the office. If during the course of this book, you have found that particularly short time frames such as a few minutes are all you need, keep with that. On paper it looks incredibly speedy, but mere minutes can make all the difference, and short practices can certainly be a good way of remaining motivated.

Keep a progress diary: It is so easy to forget how far we have come when our focus is so often on where we feel we haven’t progressed. The best way to keep track of your meditation sessions is to make a note in your diary or journal, with enough information for you to be able to look back on each session in the weeks and months to come. Make a note of the time when you practice and the length of the session, as well as your thoughts on the meditation itself such as whether you felt relaxed, calm, and fully in the moment, or restless and slightly agitated. From this information, you will start to recognize patterns and see those times when you are clearly reaping the benefits, as well as notice when the practice hasn’t felt as productive. You may find, for example, that you always feel restless when you meditate straight after work, because you’re conscious of the other things you have to do that evening. Work with this information and alter your routine accordingly.

 

It’s for comfort—not the catwalk: When meditating, it’s best to dress for comfort, so the less restrictive the clothing, the better—comfortable trousers, t-shirts, and jumpers. It’s never going to be a glamorous affair, but it is one of those blissful times in the day when you can relax; the time is just for you, after all. Of course, this is slightly different when we are meditating “on the go” and are likely to be wearing a more formal outfit if we are heading to our place of work, but if you do happen to be in the comfort of your own home, dress in the way that is most comfortable and conducive to your meditation practice.

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And breathe

This book can now be used alongside your meditation practice, any time you feel you need to refresh your routine and to source new ideas. The key is to keep your meditation practice relevant to your lifestyle.

 

Do bear in mind that there is no fixed endpoint to meditation. If you are following an exercise regime, the goal may be to reach a target weight or, if you participate in a competitive sport, your aim may be to score as many points as you can. With meditation, there is no set goal and the objective is simply to be with yourself on a continual basis. Meditation is a way of approaching life and your “meditation muscle” will get stronger the more you use it and invest in yourself.

Meditation has always been used to assist in understanding the self, to help re-evaluate long–held beliefs about ourselves, to challenge negative thought processes, to re–examine the things in life we feel most passionate about, and to be more present in our own lives. The practice itself is subtle, yet it can be an incredibly enriching and rewarding experience. I hope that you enjoy discovering the practice for yourself and integrating it into your life in your own unique way.

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Good Luck !

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