Neglecting meditation can cause anxiety above everything else going on in our lives. The biggest challenge in practicing meditation is learning how to fit it into our daily routine. Most often, we’ve strayed from our practice that we need our reflective skills most.
You don’t have to sacrifice your entire practice. There are ways to weave meditation into your day that support you in staying connected to your discipline. Moreover, you can create clarity and refresh your routine even if you find it quite challenging to maintain your daily regimen.
The list below can help you nurture your intentions and make lasting changes in your brain so securing the links to your practice can only benefit you more this time.
Get Up Early
There are times where we wake up earlier than we want to. You’ll bring a peaceful mind to yourself the entire day if you get up 20 minutes earlier and sit to meditate as soon as you wake up.
It may sound overwhelming but you can start with a small step. For example, you can wake up five minutes earlier than you normally would and you can follow these steps:
– Get out of bed
– Grab a drink (water)
According to yogis, the best time to meditate is as soon as you get up and after you take care of your bodily functions. Just get up and sit down to meditate even if it is only for five minutes. Once you feel good about it, you can increase the time since it would be a part of your everyday routine.
Meditate After Work
If you take time to meditate before going to work, your commute home will be a more pleasant experience. However, if you find the commute home less stressed, you can plan your meditation as soon as you get home from work. Through this, you will ease the transition between work and home life.
During your Lunch Break
If you begin to pair your meditation during lunch break, try to find a quiet nook in or around the office and spare a time of your lunchtime to sit in stillness to make it a habit.
Make a Schedule
Take the time to schedule a 10-minute break on your calendar. If you work in front of the computer, you can put it in a calendar so you will be prompted. There are also some cool smartphone apps you can download that can help you schedule your meditations and keep you on track.
When Stress is Triggered
Close your eyes and take a few breaths as soon as you notice stress begin to rise or that feeling that you are running out of time. In that quiet moment you will slow down your thoughts, settle your state and allow you to focus on action items instead of heavy thoughts that bothering your mind.
Take one minute, five times a day
If you sit for one minute (you can even set a timer so you don’t lose track of time) and focus on your breath: deep inhales and slow exhales, you will calm your mind and create a more peaceful state. Here are some ideas on where to find a minute:
– Right when you wake up
– Between meetings
– After lunch
– Before dinner
– Before sleep
The truth is we actually find we have more time when we meditate because we’re more productive. Meditation is one answer to this problem. It slows down the mind and heart rate, relieves those feelings of urgency, and increases your capacity to resist distractions. Meditating helps us to focus on what’s most important, resist distraction, and ultimately make us more productive.