6 Tips to Developing the Habit of Meditation in 2009

6 Simple Tips to Incorporate Meditation into your Lifen(Without taking ANY time out of your current schedule)nnWhen most people think of meditation they picture sitting in an uncomfortable position, eyes closed, with no distractions repeating some mantra they can’t even pronounce! nnWith this way of looking at meditation, it’s no wonder that many of us don’t want to meditate. The sad truth is that while most of us are aware that meditation is beneficial, very few of us actually have a regular meditation practice. Yet this article will show you what meditation really is and give you simple tips for incorporating it into your daily life without changing your current schedule.nnSo what is meditation? Meditation is about being fully present in the moment and in that moment you are “aware” of the truth of who you are (beyond your mind, your body or your situation). nnHave you ever been in awe of a beautiful sunset so much so that you weren’t thinking about what happened five minutes ago or about what you were going to do in the future? And as you took in the majestic sunset, you noticed how you felt really alive inside. You felt pure bliss, joy or peace. And maybe even had a feeling like, “It doesn’t get any better than this!” nnWell that is meditation! nnWe often make meditation much more complicated than it really is. Just remember that meditation is about being present in the moment. Therefore, any moment can be your meditation.nnAccording to an international survey that I compiled (with results from people in 44 different countries) the biggest obstacle people face in incorporating meditation into their daily lives is: TIME. We don’t have enough time to meditate. (I originally thought this was an American dilemma but discovered that this is a common obstacle for most people around the world). We all have only 24 hours in a day and most of us lead busy lives filled with work, family and other obligations. Many of us barely have time to workout among the myriad of daily activities that need to get done.nnWell don’t worry; here are six simple ways you can start incorporating meditation into your daily life right now without taking any time out of your current schedule.nnTIP #1- Don’t Wait—Meditate ™nnStart by converting your waiting time into meditating time.nnThe average person waits 42-60 minutes a day! Think about it—we wait on hold on the phone, we wait for computer programs to download, we wait for appointments and we wait in line at the bank or grocery store.nnYet, those precious moments spent waiting, could be converted to meditating time instead. So next time you’re waiting on hold on the phone, take a moment to notice your breath. Or, next time you’re waiting in line at the bank take a moment to smile from the inside. While you’re waiting for an appointment, notice the aliveness inside your body.nnRecently, while waiting for a dentist’s appointment I allowed the aquarium in the waiting room to be my meditation. I sat there and noticed the vibrant colors and graceful movements of the fish.nnSo allow waiting time to be your meditating time. If we each did this one simple thing, we’d have a regular meditation practice. nnAnd the other great benefit to converting waiting time into meditating time is that you find you don’t mind waiting. I enjoyed being 20 minutes early to my chiropractic appointment because I thought, “Great, I can get in a 20 minute meditation!” nn“I think the Don't Wait, Meditate™ pledge was one of the best things I have done for myself. It gives me such a pleasurable thing to do during normal "waiting" time that I actually look forward to going places where I will have wait time!” nn-Amy Bush Bradley, business owner and parent of three nnnTIP #2- Pick a Daily Activity in which to incorporate your meditationnnAnother simple thing you can do is pick a daily activity where you can incorporate meditation. Below are some examples:nn* brushing your teethn* showeringn* emptying the dishwashern* walkingn* eatingn* folding the laundrynnFor example, when you brush your teeth in the morning take a few moments to notice your breath while you’re doing it. Or when you shower, pay attention to how the water feels moving across your face or head. When you empty the dishwasher notice the placement of each dish or feel the aliveness in your hands as you put each dish away.nnAnd yes, you can even practice meditation while eating. A participant in one of our 21 day meditation circles decided to practice “meditation” during her daily breakfast. She paid attention to her breathing as she ate. She noticed the texture and taste of the food she put in her mouth. nnTIP #3- Have your dog or cat be your meditationnnThe majority of the population owns a pet, yet we don’t realize that our dog or cat can be our meditation. One time while meditating my cat Vinnie came up to me and started “meowing.” He wanted my attention. And rather than try to ignore him, I opened my eyes and started petting him. I noticed the feel of his fur while petting him. He became my meditation.nnAnd if you have a dog, walking the dog can be your meditation. When you walk your dog have you noticed how your dog is just fully in the moment; taking in everything? Well you can do that as well! Next time you’re walking your dog “take in” your surroundings. Notice the colors and shapes of the trees, houses, etc. Feel your feet as they touch the concrete.nnOur dogs and cats can also be great meditation timers if we allow them to be. Often while sitting at my computer throughout the day, Vinnie will come up and demand attention by meowing. I will stop what I am doing (if only for a moment) and sit on the floor with him and just be with him.nnTIP #4- Have what you look at be your meditationnnI call this a “visual meditation” when we allow things that we see with our physical senses to become our meditation. Take for example the sunset I mentioned earlier; that can be your meditation. Nature can be your meditation…the trees, flowers, rivers, plants, birds, other animals. When you look at objects, just notice their beauty. nnI’ve even had looking at cars in a crowded parking lot be a meditation. Just notice the colors of the cars. Notice the sky, the pavement. Watching people in a crowded mall can even be your meditation. Look at the people around you without judging or labeling. Notice your breath or feel the aliveness inside your body. nnTIP #5- Meditate while driving!nnI’m sure you’ve heard meditation CD’s that say “Do NOT listen to while driving.” And of course, common sense should tell you that “yes you should not close your eyes while driving and picture yourself floating down a stream.” However, if meditation is about being present in the moment, you can do this while driving. Next time you’re driving, try feeling the aliveness in your hands as they touch the steering wheel. Or, take moments while driving to notice your breath. nnYou’ll also notice as you meditate while driving, you don’t get irate if someone cuts you off on the highway!nnTip # 6- Breathe through your belly throughout the day.nnMost of us breathe shallowly through our chest. It's important to learn to breathe through your belly. As you inhale, feel your belly rise. As you exhale, feel your belly lower.nnIf you need to, picture a balloon in your belly and as you inhale picture the balloon inflating and as you exhale, picture the balloon deflating.nnI take three nice deep belly breaths periodically throughout the day. If you're feeling low on energy, take three belly breaths. If you start to feel stressed, take three deep belly breaths!nnAs you can see, anything can be your meditation. Your life can literally be a meditation. Those moments you spend throughout the day while waiting, doing a daily activity, driving or walking your dog will really make a difference in your life.nnIf you implement any one, or more, of these tips into your life right now, you’ll have a regular meditation practice and you will experience more joy, more peace and less stress in your life and your relationships.nnPeace,nnLisa HepnernnYou can watch a television interview of Hepner explaining three tips at:nhttp://www.youtube.com/watch?v=HKwVMCfbaPonnIf you'd like to receive personal, live meditation instruction from me for 21 days to help you develop the habit of meditation, our next meditation circle starts January 19th. We implement the tips above during the 21 day practice so that it becomes a way of Being!nnTo join the next circle go to: http://www.projectmeditate.com/january09.html