5 Ways to Easily Include Meditation Into Your Day

The science is in that meditation is able to reduce stress and stress-related disease significantly with a short amount of time (about 20 minutes) spent as part of a daily practice. This is good news considering that stress and stress-related disease is responsible for more deaths per year than the black plague. We don’t have time to keep putting off this practice since it literally saves our life and our health—physically and mentally.

Meditation-PraiseI Don’t Have Time

“I don’t have time” and “I don’t want to” are the two most common responses from people being encouraged to make some time for a quick daily practice session. If it’s the second response you often lean on when faced with the opportunity to begin a meditation practice, nothing can be done until you change your mind. But you always have the time. What’s more likely is you don’t realize you have it because of what you think meditation has to be like. You can spend as little as a minute for every hour you are awake and get in your fifteen minutes of daily meditation. Or you can do it all at once and get it out of the way for the day. How you get in the time is less important than taking the time, even if it’s in one-minute increments piecemealed out through your day.

How does that work you ask? Well, meditation isn’t about fancy clothes, it isn’t about fancy postures or cushions, it isn’t even about repeating words or mantras in another language. These are things that can help you focus your awareness, but ultimately only tools that may or may not be useful for you and your reason for meditating. If you are meditating to reduce stress then buying a bunch of tools you are unfamiliar with may not be the best method for you. Instead, try one or more of these ways to work meditation into your day:

Meditation-Pose5 Ways to Work Meditation into your Day

  1. Set a timer or alarm to ring in one minute, begin and close your eyes focusing on breathing in slowly while really noticing how it feels to breathe in. Hold the breath a moment before slowly exhaling. Repeat as you pay attention to how it feels to breathe until the alarm goes off.
  2. Begin a timer and start doing a repetitive simple physical task, such as hand washing dishes or sweeping, while doing so let your mind wander. When you come out of the meditative trance state and back to present awareness stop the timer and note how long you were in the meditative trance state.
  3. Use your time in the bathroom to notice things you need to let go of and things you need to release and let them go as easily as you let the water flow down the drain. Rather than staring at your newsfeed on your phone, set a timer or use instrumental music to track the time and just breathe and reflect, letting go what is no longer yours, letting go what no longer serves you.
  4. When you wake up and shut off your alarm. Stand up and begin breathing and noticing your breath. Stand there breathing or using gentle stretches while breathing into your first meditation of the day. Notice how long you do this, spend at least one minute before stopping.
  5. Before you go to sleep set a timer to chime every minute and spend a minute or more breathing deeply and imagining all the problems of the day as being like things you are wearing. Imagine you are taking them off and putting them away. When you are done turn off the minute timer and note how long you were meditating.

If you carry a smartphone with a note app such as Google Keep and Google Docs (a small notepad and pen carried with you works just as well), you can make check marks for each minute you spent meditating during your day after you do them. Notice before going to sleep how many minutes you spent meditating that day and how you feel about that. As you go through your week continuing this practice every day, you will find you have more minutes to meditate than you ever imagined before. If you keep a journal, it would be good to begin writing about your reflections on the practice and how you are feeling. If you don’t already keep a journal, why not make this a great opportunity to do so? Meditate on it.


Additional Information:

Meditation Demystified: The Art of Inner Stillness

Spirit Science 8 ~ Meditation

Scientific Benefits of meditation:

Stress Related Deaths:

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2 Responses

  1. Michael says:

    My wife and I meditate daily and I include your videos in our education. We need your help spreading word about a meditation project. is scheduled for 24 November and is going to be measured by Princeton

  2. Geoff Cooke says:

    Thanks for the extra tips guys. Few new ones there for me to try, Cheers

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