“Everyone can meditate,” says Sarah McLean, a meditation teacher in Sedona, Arizona, and author of Soul Centered: Transform Your Life in 8 Weeks With Meditation. “Any activity can become a meditative experience if you’re really present in the moment and engage your senses.” How? Simply slowing down and being mindful of what’s happening right now—rather than, say, thinking about what you ate for lunch yesterday or whether you remembered to put your clothes in the dryer—can calm your nervous system, says McLean. You mind will drift, but that doesn’t mean you’re doing it wrong. “It’s like training a puppy,” says McLean. “Stick with it and your mind will settle down.” Here’s how to channel some inner peace with a technique tailored to your personality. If you’re artsy…light a candle. “Concentrating on a flame can be a good way for visual types to stay in the moment,” says McLean. Sit three feet from a flame at eye level, and watch it closely for five to 10 minutes. Continue to bring your attention back to the flame every time you notice your focus starting to drift away. If you’re a foodie…savor each bite. Focus on a small morsel, such as a raisin, strawberry, or nut, and notice its shape, size, color, texture, and scent. Place it on your tongue, enjoying the flavor and keeping it in your mouth for as long as you can, at least 20 seconds. Chew slowly. “By turning your focus inward and concentrating on sensations such as taste and smell, eating can feel like a new, exciting experience,” says McLean. If you’re athletic…take a hike. Try walking for 10 minutes without the iPod. As you stroll (no rushing!), stare at the ground about three feet in front of you. Notice the sound of your breath, focus on the physical sensation of the air on your skin, observe the texture of the ground in front of you. “Over time, walking meditations can train your brain to better focus on the here and now,” McLean says. If you’re a word lover…find a mantra. Sometimes your mind just needs a place to rest. Repeating calming words can give your mind that opportunity to chill. Find a quiet place and sit with your back straight but not rigid. Set a timer for 10 to 15 minutes, and repeat words that will help settle—rather than stimulate—your mind. Try saying “Let” on an inhale and “go” on an exhale, either out loud or silently to yourself. “It can help interrupt the monologue in your head and naturally settle down your thinking process,” says McLean. MORE: 8 Simple Meditations Anyone Can Do
