7 Ways to Incorporate Meditation Into Your Dayby Amanda Page Editor
It’s well known that regular meditation can relieve stress and anxiety and boost overall mental health. But when are you supposed to find the time for all the healthy lifestyle changes you body need? Luckily, just 10 to 0 minutes of meditation per day may be enough to reap benefits. Here are some easy ways to get your daily dose of meditation.
Perhaps taking the time to sit in a peaceful place isn't an option for you during the day. Instead, try taking a few minutes (perhaps on your morning bus ride) to read a few inspirational quotes or meditation passages from a book and reflect on their meanings. This simple practice can help frame your thoughts for the rest of the day.
Work with your routine
Live in the moment with whatever it is you do on a day-to-day basis. For instance, be aware of all your senses while doing the laundry, washing the dishes or walking the dog. Focus on your breathing and the sounds you are hearing. You may not be able to alter your schedule to enjoy seated meditation, but adopting meditation into your existing routine is a surefire way to fit it in.
Just because you aren’t formally practicing meditation doesn’t mean you can’t act mindfully. You can adopt mindful characteristics at any time during the day. Be purposeful, be intentional, exercise compassion, practice good communication and do good deeds for others. All of this will contribute to an overall happier, healthier self.
While sitting at your desk, practice deep and relaxed breathing. This will help release tension and improve focus. When you take deep breaths from the abdomen, instead of short shallow breaths in your chest, you inhale more oxygen. The more oxygen you get, the less tense and anxious you’ll feel. Remember to breathe deeply, especially when under stress, to keep anxiety levels at bay.
Try combining your exercise routine with meditation by engaging in moving meditations, such as Tai Chi, yoga, running, swimming, or biking. As you exercise, really focus on your breathing, the scenery around you, the music you are listening to and how you are feeling at that moment.
Water has many calming effects and it factors into many of our daily activities. Try meditating in the shower by closing your eyes and focusing on the sounds of the moving water and the way it feels on your skin. Try adding essential oils like eucalyptus for the morning or lavender for nighttime, and breathe the calming scents in deeply.
Find a friend
Activities can be better when shared with a loved one. Practice yoga or relaxed breathing with your best friend, partner or child. Deep relaxed breathing -- chest-to-chest with a baby or toddler -- can be a great way to calm down. Practicing good breathing while petting an animal can also be very meditative and soothing.