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How To Incorporate Meditation Into Your Busy Routine

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Meditation demands only two things – the desire and the willingness to change your life positively. Although it is ideal, you don’t even necessarily need to spare even a few minutes to meditate. You can meditate while walking, exercising, waiting, and even showering. 

Squeezing meditation into an over-packed daily routine may seem challenging, but given the fast-paced and stressful lifestyle that has taken hold of the modern world, meditating every day has become more important than ever. After all, what is more, important than your health?

The good news is no matter how busy you are, it’s easy to spare a few minutes to sit and meditate. 

In fact, if you can find time to watch TV, check Instagram feeds, or brush your teeth, you can meditate. You don’t necessarily need hours sitting cross-legged in powerful stillness. While this is highly beneficial, even 10-minutes a day should make a big difference.

Without further ado, let’s see how to fit meditation into your busy days:

Start Small, with Breathing

If you’re inexperienced or struggling to find time to meditate, start out with 10-15 minutes. 

Start with the most basic form of meditation – breathing. Find a quiet and comfortable place, close your eyes, and focus on your breathing deeply, as you inhale and exhale. 

Does your mind wander? That’s normal! Simply bring your focus back to the rhythm of your breath. Eventually, your mind will be trained to stop wandering and stay in the present.

Meditate While Working

The only prerequisite to start meditating is the desire and the willingness to create positive changes in your life. With this, you can meditate anytime and anywhere, be it while doing house chores, at the office, or even during a shower. 

  • Chore Meditation: Turn repetitive tasks into meditation. For example, you can count your breaths while cleaning your home or folding laundry because such chores don’t require decision-making. While taking a walk or doing physical exercises, focus your mental energy on your body.
  • Meditation in the Workplace: Meditating with a group helps cultivate the habit. So, invite your colleagues to join you and meditate together during tea and/or lunch breaks. 

Despite the benefits of meditation, the collective energy and intention of group members can deepen your connection and enjoyment. It becomes easy to meditate consistently when you have buddies to encourage you. 

  • Meditate While Waiting: Leverage your time while waiting for a friend, at a doctor’s office, in the queue at a grocery store, and more similar instances. Instead of grabbing your phone, meditate to attain zen and mindfulness. You can focus on your breath, on your sensations, or simple keep your focus on the experience of the present moment.

Well, closing your eyes and sitting in a “YOGA” pose may seem weird. Take a deep breath and start watching people around you. Listen to the voices, observe without judgments, notice your thoughts, and then come back to the present if your mind wanders. When it’s your turn in the queue, you’ll be left with a relaxed, positive, and wholesome feeling inside. 

Remember that meditation is all about focusing your attention on one anchor point or element of choice while maintaining a full awareness of the present. Think about how you can achieve this in your everyday life and incorporate it into your schedule however you can.

Get a Meditation App

Using a meditation app can help cultivate a good habit of meditation for everyday life. There are many such apps available; some are simple while others may require more navigating. 

Do some research and find an app that fits your preferences and comfort. It should offer a variety of different meditation styles and guided audio tracks. You may have to try out multiple meditation apps before you find the best one for you.

If you need some help finding a meditation app, this article may be able to help you!

The Top 8 Meditation Apps On The Market

Start as Soon as You Wake Up

As soon as you’re awake, drink a glass of water and start meditation. Otherwise, you may get distracted by other thoughts and day-to-day activities. 

You can do this even before hitting the ground, sitting on your bed to meditate before moving on to start your day. Take ten deep breaths and visualize your day ahead. Set a positive mindset towards challenges and visualize your strengths. Choose, and find the right level of calm you want to bring in to the rest of your day before life’s demands steer you off course.

A 10-minute meditation every day in the morning can do wonders for your life. There really are no legitimate excuses for not being able to find 10-minutes that will help improve the other 1430 minutes of your day.

Meditate Before Bed

It’s best if you could find time to meditate in the morning and evening every day. But in case you can’t make it in the morning, practice meditation before sleeping at night. 

Get ready to sleep earlier than usual, and spend 10-30 minutes sitting in your bed peacefully. It’s perhaps the most comfortable time to relax your body and mind. As a result, you’ll have a better and more healing sleep. You’ll likely find yourself waking up fully energized and fresher than usual.

For more information on meditation before bed, or for better sleep, this article can help:

The Complete Guide To Meditation For Better Sleep

Practice Mindful Meditation

Mindful meditation is one of the easiest and most effective forms of meditation. It basically keeps you in the present moment while helping you avoid all distractions. 

During mindful meditation, you focus all your senses on the activity you’re doing at that moment. For example, if you’re eating a fruit, you pause and take time to notice its color, shape, smell, and touch. As a result, you bring various aspects of your mind to one place.

The best part! You don’t need extra time to sit cross-legged in serenity to meditate (though it’s better). Moreover, mindful meditation for everyday life results in better heart health, stronger immunity, improved memory retention, and better emotional control.

Just like the body, exercising the mind’s ability to focus strengthens our ability to concentrate. Improving this skill during meditation will also spill over into all other areas of your life.

Meditate Daily to Achieve Consistency

If you truly want to benefit from meditation, one thing is important – do it every day! If you struggle in the beginning, shorten the duration. But never skip it!


  • Decide on a realistic duration of time to meditate.
  • Be kind to yourself, everyone struggles or get’s distracted when meditating, especcially beginners!
  • Do it anywhere you feel, and whenever you find a chance.
  • Make it fun.

Finally, remember that meditation is not a magic solution that will change your problems overnight. With regular practice, you’ll get noticeable results quickly. Meditation heals you from the inside and out while delivering long-term results that can transform your life.

Quick Meditation Tips for Beginners

  • Try guided meditation. It’ll ease things and keep your mind focused. Again, there are lots of guided meditation apps to start with.
  • Keep noticing changes. Progress helps you stay motivated and keep you going. It’s like recognizing your achievements one by one.
  • Don’t sit cross-legged if you’re not comfortable doing so. Choose a comfortable position that works most optimally for you. 
  • Buddy up that can help motivate you to meditate every day, or at least consistently. 

So, get out of the ‘busy’ trap, and start meditating today.

About the author
Picture of Sean Grabowski

Sean Grabowski

A passionate ambassador, educator and student of mindfulness and meditation. Advocate for unique experiences and life long learning.

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