Eating your lunch, chew consciously, savoring every mouthful – the flavors, the textures, and the aromas.
Or say "thank you" to the food, thank you to the park in which you are sitting, and thank you to the bench on which you are sitting.
This ancient Tibetan technique can be used constantly throughout your day, whatever you are doing.
Listening to a colleage as you do so? Try listening to him or her from the heart, rather than from your head – and feel the difference! Then, as you both walk back to work, just feel loving towards whatever your eyes happen to fall on – the face of an old man, a passing dog, a single flower.
It doesn't really matter what the object of our loving is; the point is to exercise your love muscles as much as you can because of how it makes you feel.
Sitting on the train going home, gaze intently at the back of the neck of the passenger in front of you and feel you are sending him or her rays of loving energy!
Or, in a noisy subway, feel as if all those sounds, however discordant or abrasive, are pouring down towards you, while you rest in the center of them.
They don't touch you: they move towards you but you remain untouched, in the center. This method from the Tantric school may sound weird – yet it works. You can experience the silence of a mountaintop even in the middle of Manhattan. (And I'm not telling you anything that hasn't been my own experience!)
When you greet your partner or flat mate, look into their eyes as you both share your day...and see there the ocean. Tune into that space that we all share.
Tune into what unites you with the other, this ocean of oneness, rather than focussing on the "wave" of your separate selves.
As your head finally hits the pillow at night, go to sleep using the Law of Affirmation technique: i.e. repeating until you fall asleep the name of any quality which you'd like to bring into your life, for example, "Awareness ... awareness ... awareness ..." or "Patience ... patience ... patience" and so on.
Using even one of the many techniques above can change how you experience everyday life. I know that I could not continue to survive – in any meaningful sense of the word – in the world without meditation as my foundation.
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