top of page
Elise Miller, LPC

How to Fit Meditation into Your Daily Life

As a therapist, I have seen how meditation can transform your mental well-being, reduce stress, and enhance your overall quality of life. This act of slowly down, taking a moment to reflect or be in the present moment, it can have a powerful affect. When we meditate, our physical body responds differently, we are able to slow our breathing and heartrate and quiet our anxious thoughts. But if you’re like many people, finding time in a busy schedule can feel daunting. Here are some practical tips to help you integrate meditation into your daily routine.

1. Start Small

If you're new to meditation, begin with just a few minutes a day. Even five minutes of focused breathing can make a difference. You have the option of increasing this as you get comfortable with the practice or see the benefits. But also 5 minutes a day may be what you have to give to this practice and therefore we want to make that a habit. 

2. Choose the Right Time

Identify the best time for you to meditate. For some people this is early in the morning (even pre-coffee) to set a positive tone for the day, while others may find lunchtime or evenings make more sense for them and provide a type of unwinding. Experiment with different times to see what feels right.

3. Create a Dedicated Space

Having a designated meditation space can make it easier to commit to your practice. Choose a quiet corner in your home, add some cushions or a chair, and consider including calming elements like candles or plants to create a peaceful environment.

4. Use Guided Meditations

If you’re unsure how to meditate on your own, consider using guided meditation apps or online resources. These can provide structure and help you stay focused, especially in the beginning. Your therapist may also recommend some specific guided meditations for you. 

5. Incorporate Meditation into Existing Routines

Most importantly, do not make it too hard on yourself. You don’t have to set aside a special time for meditation. Try incorporating it into your daily activities:

  • During Your Commute: If you’re on public transport, use that time to practice mindfulness or listen to a meditation app. If you are driving, then do a version of meditation that works for you while staying focused on the road. 

  • While Cooking: Focus on the sensations of the ingredients, the sounds of cooking, and your breath as you prepare meals.

  • Before Bed: A few minutes of meditation before sleep can help calm your mind and prepare you for rest.

6. Practice Mindfulness Throughout the Day

Meditation doesn’t have to be confined to a specific session. Engage in mindfulness by paying attention to the present moment during everyday activities—whether you're walking, eating, or even washing dishes. This can enhance your awareness and keep you centered.

7. Set Reminders

To ensure you stick with your meditation practice, set reminders on your phone or write it in your planner. Treat it like an important appointment that you can’t miss.

8. Ask for Accountability

Consider joining a local or online meditation group or talking to your support system in your life about this new practice. Being part of a community can provide support, accountability, and motivation, making it easier to maintain a consistent practice.

9. Be Flexible

Life can be unpredictable, so be flexible with your meditation schedule. If you miss a session, don’t be too hard on yourself. The goal is to cultivate a practice that fits your lifestyle, not to create additional stress.

10. Reflect on Your Progress

Take time to reflect on your meditation journey. Keep a journal to track your experiences, feelings, and any changes you notice in your mental well-being. This can reinforce your commitment and help you appreciate the benefits of your practice.

Conclusion

Integrating meditation into your daily life doesn’t have to be overwhelming. By starting small, choosing the right times, and being flexible, you can create a sustainable practice that enhances your overall well-being. Remember, meditation is a journey, not a destination—allow yourself to grow and adapt along the way. Happy meditating!



Comments


bottom of page