In life we sometimes put off those activities that we know will be good for us because we don't want change in our routine. But, one activity that will increase our efficiency in all we do is spending time in meditation.

Meditation doesn't have to be for an hour, rather it can begin with 5 minutes morning, noon and night, and gradually increase from there as benefits are observed.

I think we can all tuck in 5 minutes for a morning wakeup meditation period. Do you usually begin your day sitting at the kitchen table with a cup of coffee and the newspaper for 10 to 15 minutes?

Morning meditation

Instead, take a slice of that time and sit quietly on your meditation cushion and begin with a prayer of thanksgiving for the new day. Light your altar candle and with eyes relaxed reflect on all you have in life.

Do a minute of regular even breathing such as counts 1, 2, breathe in; counts 3, 4, breathe out; counts 1, 2, breathe in; and continue this pattern for a minute to center your body and mind for the day.

Take time to think with appreciation of the people in your life that you love and care for.

Allow your mind and body to feel fresh energy recharging your battery for the day as a result of your positive, appreciative thoughts.

Get up, stretch out and continue your morning routine. Plan to finish your meditation before waking the kids.

Noon meditation

After lunch before going back to work take 2 minutes for a refreshing walking meditation. Step out briskly swinging your arms back and forth in opposition to your legs like this - when right foot steps forward, swing left arm forward. When left foot steps forward, swing right arm forward.

When walking, breathe in for 2 steps; breathe out for 2 steps or a similar rhythm that feels comfortable to you. You'll be recharged for the afternoon and productive in your work. And when that three o'clock slump hits, stretch out and if possible do another walking meditation.

Evening meditation

Later in the evening before hitting the covers sit quietly, light your candle and reflect on your day. As you begin to feel centered send thoughts out to the universe for world peace.

Daily meditations can be mini-vacations that refresh and recharge energy, and bring us greater awareness of our Self of harmony and peace.

Article by Susan Helene Kramer

For offline reading

Meditation Lessons for Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.