To meditate is to be attentive. If you are washing the dishes and you attention is fully on that taskyou are meditating If you’re able to feel the water run through your hands and noticing the texture of the utensils and the color of the dishes without any thought taking you with it, you are meditating.
Illustration: Kilian Eng
To meditate is to be present in what is being done. It is being in the here and now. And yes: it is usually easier to have calm attention in a sitting position in a calm environment, but it’s not the only way. In fact, many people might think that they are fit to meditate because they are static, but this is false: just like breathing, we can all meditate.
The most wonderful thing about meditation, in addition to its effectiveness in improving mental and physical health, is that is infinitely flexible. While sitting meditations are the most common way to practice, there are several meditation stylesamong them the movement based meditation.
In each case on the list, the movement of your body is the object of meditation.
Which one are you going to try?
To eat
Instead of rushing into each bite, savor it. notice the smell of food, how it looks and the complexity of its flavor. Bring your awareness to what you feel when chewing and swallowing. Give yourself permission to be fully present at meals or conversations.
To walk
When a person walks in front of you, you focus on a sign or have to stop at a crosswalk or push your way through a fountain, focus on what is happening, watch it and keep walking and breathing. If you want to focus on something see how your legs, knees and feet work together to keep you connected without having to really think about it.
Draw
When people discover that they can create something unexpected and beautiful, it feels good, especially for those who think they can’t draw. When we draw with a beginner’s mind we can allow the drawing process to be our friend, our playmate.
You don’t have the expectation of being competent, of being a Michelangelo or a Leonardo da Vinci; we are only beginners; we are just drawing. beginner’s mind allows us to focus on the process of drawing and stop worrying about the final result.
Color
Coloring mandalas, scribbling, resuming that simple act as adults opens up an excellent path for meditation. It will permit you access a state of relaxed focusspark your imagination and express it creatively with confidence.
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Sing (of course)
As long as you are mindful of what you are chanting, you are meditating. You can use already created mantras or invent new ones with phrases that make you feel good and boost your mood. Music can produce very pleasant reactions.
simple daily chores
Vacuuming, washing dishes, folding laundry or any other chore relatively repetitive it can provide time to breathe more consciously and clear your mind while getting things done. Use the same basic techniques as when you are sitting in meditation: whenever outside thoughts intrude, gently push them away, focusing on your breath and the silent movement of your hands.
In transit or on public transportation
When you are in traffic you have no choice but to remain seated, whether in the public transport or in your car, so why not take advantage of these moments to meditate. You don’t have to do some strange posture to achieve it, all you need is be aware, be present.
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