How to meditate during a busy day

The idea of ​​meditating during a busy day may seem unrealistic. However, it can. If you can find time to watch TV or scroll through your social media feeds, you definitely have time to meditate. The busier you are, the more you need meditation.

Benefits of meditation

  • Reduces stress level
  • Improves sleep quality
  • Control fear
  • Improves self-awareness
  • Lowers blood pressure
  • Reduces chronic pain

Remember that meditation is a simple practice that can be done anywhere, anytime. You don’t need any special tools or a place to meditate, and you don’t even have to be in a “yoga” position all the time. You can meditate while walking or sitting. All you need is just a few minutes of your day.

Here are five ways you can fit a meditation into your daily schedule, no matter how busy your day is:

  1. Get up and meditate – The best time to meditate is as soon as you wake up. If you get up and check your email or your phone, chances are you’ll be distracted. So don’t think about it, just wake up to meditate, even if it’s just for five minutes. You may want to set the alarm a little earlier to fit this into your daily routine.
  2. Schedule an appointment with yourself – Schedule a 10-minute meditation break in your calendar, or take five to ten minutes during your lunch break. You can just sit and meditate at your desk or workspace.
  3. Meditate while you commute – If you take public transportation, putting on your headphones and using guided meditation during your commute can be a great way to relax before starting your busy day and before heading home. It is important to pause and take a few deep breaths. When you drive to work, take an extra five minutes in the parking lot or your driveway at the end of the day to center yourself.
  4. Meditate while waiting – Instead of picking up your phone and scrolling through your social media, use your time by meditating while waiting at a doctor’s office or in line at the grocery store.
  5. Meditate before going to sleep – If you still struggle to find time to meditate during the day, practice at night before going to sleep. The night can be the best time to relax the mind and body. As a result, you sleep better.

Tips to meditate better

  • Use guided meditations to help you. There are so many apps like Insight Timer, which offer free guided meditation for beginners.
  • Don’t worry about how long to meditate, focus more on being consistent and practicing daily.
  • It is okay if thoughts come to mind while meditating. Don’t get discouraged, just keep going.
  • Start with short meditations and build up gradually over time. It’s fine to meditate even for 2 minutes. Once you feel comfortable, gradually increase your sessions.

Next steps and resources:

  • Meet our sources: Paula O’Neill and Caroline V. Santoro
  • To make an appointment with a healthcare provider near you, call 800-822-8905 or visit our website.

The material provided through HealthU is for general informational purposes only and should not replace the advice of your physician. Always consult your doctor for individual care.

How to meditate during a busy day

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