Meditation is a great practice to incorporate into your daily life. This mindfulness practice can provide you with numerous benefits. The benefits of meditation range from the emotional, physical, spiritual and more. However, despite these benefits, you may find it difficult to add it into your life.
In today’s post, you will learn a few ways you can introduce meditation into your daily routine.
As with any habit it is a good idea to have some kind of cue that triggers the behaviour. This makes it easier to start and maintain a new practice. For example, an alarm is usually a trigger that means get up and start your day. Therefore if you want to add a mediation practice into your life, you should select some kind of trigger that will signal your brain to begin this new routine.
MEDITATE BEFORE BED
Meditation can be a very relaxing and calming experience. A simply way to include it into your day is before you go to sleep. After you put on your pjs, turn off the lights and climb into bed, let that be your signal to meditate. You can do it sitting crossed legged on your bed but personally I think laying flat on your bed is the best option before bed. Get comfortable and lay with you spine straight but your body relaxed. Close your eyes and take a few deep breaths.
There are a number of mediation options you can choose here. You may simply do a mindfulness practice and focus on your breath going in and out of your nostrils. Feel the sensation of your breath as it passes through your nose. Notice the difference in temperature as it moves in and out of your body. Slowly deepen your breath until you are fully relaxed. Maybe you want to try a visualisation technique where you visualise yourself in your happy place or achieving some goal you have. Or you may choose to do a body scan and progressive relaxation. Here you focus on every part of your body from your toes to the crown of your head. As you move over each body part, your relax each muscle in the body until you are melting into your bed.
Feel free to check out this short meditation for deep sleep.
MEDITATE WHILE COMMUTING
Sometimes commuting to and from work, events or outings can be stressful. This is especially through for me when I am stuck in traffic. Or maybe this is the only moment of peace you have in your busy schedule. You can use this time to meditate for about 5 minutes before you arrive at your destination. This can be especially helpful if you are about to attend to a stressful situation.
If you are travelling and not driving, and feel safe enough to, close your eyes. Take a few deep breaths and visualise yourself handling that situation like a pro. Or maybe simply focus on releasing tension from your body. Or just focus on your breath until you feel calm and centered. You may also do this with your eyes opened. Lower your eyes and gently focus on a point in the distance instead. You may put on one of the many guided meditations available on the Insight Timer app or YouTube. You can also listen to some ambient music while focusing on your breathing.
If you want a more engaging practice especially for those driving, you can try the 5-4-3-2-1 grounding exercise. First bring your attention to your breath and take a few deep breaths. Then follow the steps below:
- Acknowledge FIVE things you see around you. …
- Acknowledge FOUR things you can touch around you. …
- Acknowledge THREE things you hear. …
- Acknowledge TWO things you can smell. …
- Acknowledge ONE thing you can taste.
This is especially helpful when you are feeling anxious or want to reign in your thoughts.
You can check out this meditation for your commute.
MEDITATE WHILE SHOWERING
Here is another way to incorporate meditation into your day. Why not use your shower time to get in tune with your body and focus on that moment. Most of the time while showering we are lost in thought. Our attention is on something that we have to do or maybe something that happened the day before. Instead of allowing our minds to wonder, worry and stress about events, you can use this time to bring some mindfulness and gratitude into your day.
Take a moment to really enjoy the sensations of the water on your skin and the smell of your soap or shampoo. Give thanks that you have access to clean running water that you can turn on at the turn of a tap. Truly appreciate the convenience of having warm water to sooth your body. Let this moment be one of gratitude.
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Thank you for reading.