For many people, the word “meditation” conjures an image of sitting still for hours at a time until they achieve a state of inner peace. This idea can turn some away from the practice because they believe it requires dedicating hours of time and effort every day.
The truth is, meditation is something you can do almost anywhere and anytime without having to rearrange your schedule or isolate yourself from the world. Here are five easy ways to sneak meditation into your daily life.
1. Greet the Day
One of the most straightforward ways to meditate is when you first wake up. Set your alarm five to 10 minutes earlier than usual. When your alarm goes off, sit up and take 10 deep, slow breaths. While you’re doing so, think of things, people or situations you’re grateful for, and linger on each item for a moment. This practice will help you start each day in a positive state of mind.2. Mealtime Meditation
Before sitting down to a meal, take the opportunity to meditate. This practice is excellent for helping you feel thankful for what you have and improving your relationship with food. Either aloud or in your mind, say, “I’m thankful for this meal and for the nourishment it will provide my body.”Then, take a moment to notice how your food looks and smells before you take your first bite. This practice is beneficial for helping you think about food in a new light, instead of mindlessly cramming meals into your mouth without noticing them.
3. Walking Meditation
Anytime you are walking for more than a few minutes, take the opportunity to do a walking meditation. This practice is an excellent way to live in the moment and contemplate the sensory experience you are having while you move.Start by bringing your focus back to your breath. Then, shift your attention to how it feels to move your body through space. Finally, transfer your awareness to your surroundings. How does the sunlight feel on your face? Is there a breeze blowing through your hair? Can you hear birds chirping? What colors can you see? Notice all these small details.
4. Waiting Meditation
Use this meditation next time you’re waiting for something or someone. Instead of reflexively checking your phone or looking around for some other distraction, stop and take a few deep breaths. Again, check in with your body and see how you’re feeling. If you are holding tension anywhere, consciously release it.Are there people around you? If so, how do they make you feel? You can learn a lot about yourself by observing how your surroundings affect your emotions.
5. Bedtime Meditation
Bedtime is one of the best times of day to sneak in a brief meditation session. As a bonus, this practice can help you fall asleep faster.Start your nighttime meditation by writing down anything that’s on your mind, whether it’s a to-do list or a nagging worry that’s been following you around all day. Once you’ve gotten it all on paper, close your eyes and picture yourself placing these burdens under lock and key.
Mindfully take 10 deep breaths here, and tell yourself your worries are safe and they don’t have to follow you into sleep. This practice will help you enjoy a more restful night.
