5 Hacks For Fitting Meditation Into Your Day

Sep 26

As a therapist, I am a big supporter of meditation. The problem I run into with my clients is getting them to actually “find the time!” To access the benefits of meditation or mindfulness practices, you truly only need at the minimum a few minutes a day. I think all of us can spare 5 minutes, especially when we take a moment to reflect on how beneficial it can be to us and those around us. So- let me help you figure out how you DO have time to meditate with these 5 hacks!

Get comfortable- Finding a relaxed position for your body doesn’t necessarily mean you have to sit in the traditional cross-legged meditation seat. You can kick back on the couch, lay in your bed or even be parked in your car. The main objective is to just be relaxed!
Try shorter meditations- Even as I say 5 minutes is all you need, 5 minutes can feel like forever when you’re a beginner practitioner. Start small! First try 1 minute, then 3, then 5 and see if this feels more attainable. Trust me, I think you’ll find it more doable!
Accept your wandering thoughts- If you’re considering meditation as a coping skill in your daily routine, then you’ve probably noticed the random thoughts that pop up like ads in your mind. This is called, “monkey mind” and is totally normal. The goal isn’t to empty your thoughts, but to learn to accept them. So, if you’re like me and when you sit down to meditate and your brain starts running with… “what should I make for dinner?” … “where is my passport?” … “did I reschedule that doctor’s appointment?” Just start to acknowledge and make note to attend to that thought later. It can wait.
Utilize technology- There are so many helpful ways to connect and learn through technology in today’s world. Download a few apps and try them until you find one you like. I would highly recommend Headspace, Simple Habit, Calm and Insight Timer. My personal favorite is Simple Habit.
Mindful breaks- Outside of traditional or guided meditation, you can practice mindfulness by simply taking intentional mindful breaks throughout your day. Sit down to drink your coffee instead of grabbing it on the go. Skip the “working lunch.” Or even reset by stepping outside, without your phone! What’s that saying, “it’s the simple things in life that can bring the most joy.”