"The common refrain is 'I know I should do more of it but...'
In fact, meditation is easy to integrate into almost any day, once you know how.
I think more clearly and am more attuned to what I am doing.
Since spot-meditations also enhance sensory awareness, I am often 'ambushed by beauty' and 'surprised by joy', even during the most pedestrian of days.
By keeping the substrata of my mind clean, they even make my long meditations more satisfying.
People who meditate regularly know the good results percolate somewhat through the hours that follow
By meditating 'on the spot', I find I don't need stress-free surroundings and an introverted life for a good quality of mind. These modest little exercises have far exceeded my expectations and have taken me in directions I never imagined possible. The Buddha got it wrong when he said that a secluded, celibate life is essential. I'm now a far more sophisticated meditator and a wiser person than when I lived in the wilderness". (Harrison 2005)