If you're like a lot of people, meditating is a little bit like flossing your teeth. You know it's something that you should do every day, and you've been meaning to start. Sometimes, you even get into the habit for a week, two weeks, three weeks, and you think to yourself, "I'm never going to give this up!" But at some point, the chaos of life intervenes and you fall off the wagon. And despite your good intentions, tomorrow always seems like a better time to get back on because right now your just in too much of a hurry.
Then again, maybe you're one of those perfect people who wakes up fully refreshed before your alarm goes off - in fact, you don't even set your alarm, because your circadian rhythms run like a Swiss clock. After you brush and floss, you meditate for 45 minutes, practice yoga, run three miles, lift some weights, have a bowl of oatmeal, and head off to another day of your exciting and well balanced career. If that's you, congratulations! Please forward this blog post to all of your less disciplined friends and be on your way.
For everyone else, here are a few simple meditations that are just right for you. Why? Because you don't have to fit them into your busy life; they're already in your life, waiting to be transformed from samsara to sublime. These meditations are no replacement for a traditional sitting practice, but while you're procrastinating on that front, they can help create a little more space and peace in your daily routine.
Washing Dishes Meditation - Renowned meditation master Thich Nhat Hanh gives this teaching in his book, Peace is in Every Step, and he must have had me in mind when he wrote it, because there are always dishes to be washed in my house. To most people, dish washing is a chore; that's why we invented machines to do it for us! But even if you have a machine, you still have to load it. Ugh.
If the phrase "washing dishes" makes you sigh involuntarily, take a new perspective. Come to the sink and center yourself with three deep breaths. Then begin. Instead of thinking about what you want to do (or "have to do") next, be fully present in the activity before you. As Thich Nhat Hanh says,
"...the idea that doing dishes is unpleasant can occur only when you aren't
doing them. Once you are standing in front of the sink with your
sleeves rolled up and your hands in the warm water, it is really quite
pleasant. I enjoy taking my time with each dish, being fully aware of
the dish, the water, and each movement of my hands. I know that if I
hurry in order to eat dessert sooner, the time of washing dishes will
be unpleasant and not worth living. That would be a pity, for each
minute, eachsecond of life is a miracle. The dishes themselves and the
fact that I am here washing them are miracles!"
Each time you find that your mind has wandered in the midst of rinsing a glass, just bring it back to the moment and continue.
Red Light Mediation - Often when we get behind the wheel of a car, our outlook on life transforms. Suddenly, it's us against the world. Instead of other commuters, we see a road full of idiots whose sole purpose is to get in our way. Maybe that's why more than half of American men, and almost as many women, report that they experience road rage on a daily basis! If there is any area of our lives where we could use a lot more mindfulness, it's out on the asphalt.
I heard this advice from a meditation teacher years ago, and it has stuck with me. When you come to a red light, think of it as a reminder from the universe to come into the present moment. No matter how you choose to spend your time at the light, you're going to sit there for a period of time that is beyond your control. You can be impatient or angry or irritated about waiting, or you can see it as an opportunity to relax your grip on the wheel and take some deep, mindful breaths. You might even try having an attitude of gratitude toward the light. "Thank you for reminding me to be here now!"
Either way, you're going to sit there. The second way is better for your heart - both literally and figuratively. And the peace of mind you gather while waiting will help cultivate more peace on the whole road, spreading the benefit to everyone.
Once you're a master of red light meditation, try adapting it to other circumstances, like standing in line or riding the elevator.
Tooth Brushing Meditation - Remember what Thich Nhat Hanh said about washing dishes? It turns out that brushing your teeth is a lot like that. Most people rush through it, or they spend the time thinking about what happened at work that day, or what might happen tomorrow. Next time, be present with your tooth brushing. Your teeth are essential to your daily practice of eating, which is pretty much a matter of survival. So treat your teeth like the precious tools that they are, even if they aren't all originals! If you want, you can chant a mantra in your head, like "Om mani brushing hum, om mani brushing hum, om mani brushing hum."
I know some yogis who like to stand in tree pose while they brush, but try not to do too much at once. After all, this is about brushing your teeth, pure and simple. If your thoughts wander, bring them back to the brushing.
When you've finished your mindful brushing, move on to mindful flossing. Start today.
Namaste.