A meditation only takes a moment. Giving over your focus to the moment you are in constitutes a meditation. There, you’re done. That was easy, wasn’t it?
With some practice, you may be able to string together several of these moments. But take your time with it. A good way to start is to make a conscious decision at least once per day, if not more often, to notice the moment you are in – or to gain awareness as the case may be. Amazingly, we have a tendency to march through our day trying to accomplish many goals, crossing things off our to-do lists, and generally being efficient. In the process, we tend to miss even the simplest of things. Life just happens all around us but because we’re not focused on it, we miss seeing it. Set an alarm clock if you don’t think you’ll remember to stop to notice a moment. Let that be your signal to pause whatever you are doing and observe. With any one or all of your senses.
An easy way to begin is to notice your breath. We take breathing for granted. Our body’s autonomic nervous system keeps us breathing throughout the day and while we’re asleep but mostly, we never notice this. Breath is the gift of life. You can pay homage to your breath quite easily by stopping yourself every now and then to notice it. We call this conscious breathing. Take a deep breath and exhale slowly with a discernable sigh. Do it again. And a few more times. You can do this sitting at your desk, driving in your car, standing on line – pretty much anytime and anywhere the mood strikes you. No one will even realize you are doing it. Since you breathe all day, you don’t need to set aside a special time to do it – you are already doing it, you’re simply not aware of it. Bringing attention to the breath is the oldest and simplest way to meditate.