In order to get the benefits of meditation, you don't have to retreat to the mountains for days at a time or sit cross legged on a cushion (though you can do these things if you want to). But you can just bring mindfulness to activities that you already do each and every day!
Here are some examples:
* Brushing Your Teeth - this is an activity that you do at least once a day (hopefully... and if not - now is a great time to start), but because you do it everyday - it is something that most people do mindlessly. Instead, try using your other hand to brush your teeth... focus on each and every tooth, the front, back and top - the taste of the toothpaste, the feel of the toothbrush and the "round and round" motion.
* Breathing - we automatically breath in and out, it doesn't require conscious effort, but that doesn't mean we can't make it conscious. Bring your attention to your breath, there is no need to change the way you are breathing - just focus on the feeling as you breath in through your nose and follow that breath down through to your chest and belly and as you exhale - follow that sensation all the way back out again.
* Pause - Breath - Smile: I love this! Just stop whatever you are doing... take a moment to take a nice deep breath in through your nose, allowing it to fill your lungs - exhale slowly... then smile. (It doesn't matter if its a real smile or not... if its not a real smile, hold it for longer and do it again). There is a cascade of neurochemicals (feel good hormones) that are released when we smile (in fact some researchers found that a smile generates as much brain activity as winning $25,000).
There is a long list of benefits one can get from a good mediation practice, but why don't you try it for yourself... try one or all of these each day for 30 Days (you can do them just once or many times in the day). I'd love to hear what you notice after the 30 Days.