Mindful meditation does not require you to sit in a certain posture. You need not take deep breaths before you start it. On the contrary, it is a practice you have to inculcate in your everyday life, in every waking moment. At the heart of the practice of mindful meditation is a simple question : What am I doing now?
This is the question you ask to draw yourself to the present moment. What are you doing right now? You are reasons this book. Maybe you are reading the paperback version. Immediately you will notice the quality and colour of paper, the style and size of the text, lighting in your room, your seat, everything around you and so on. Such awareness also helps you in retaining more information. As soon as you ask, “What am I doing right now?” you become aware, instantaneously. Its simplicity is what makes it effective. This is the secret of potency. It is the difference between overseeing your actions versus overlooking them. You no longer remain ignorant about what you are doing?
To build a practice of mindful meditation, you have to remember to ask yourself this question as many times as you can during the day. “What am I doing now?” – I’m brushing my teeth, Now, I am eating my breakfast; I’m drinking juice; I’m reading a newspaper; I am driving to work; I am checking my emails; I am in a meeting; I am working on a report, I am having my lunch; and so on and do forth. Your questions and the answers to it, both are in the present continuous tense. In this manner you capture the essence of any moment as it’s passing.
Reference : A Million Thoughts. A Million Thoughts.