Meditation is an incredible tool that has been used to combat pain, PTSD, and the day-to-day stressors that we all encounter.
Regardless of age, we all experience some form of an emotional roller-coaster ride as we go through the trials and tribulations of everyday life. Hence the need to learn how to incorporate meditation so that despite the stress-related activities attached to living in America, you’d be able to manage stress, experience a much deeper sense of calm, balance, and self-control, and live a healthy, productive life as you.
You might be wondering how you can give up a couple of minutes for this exercise from your over-packed schedule. Well, you can! Meditation can be practised anytime, anywhere, whether you are in a science class, at a business meeting, waiting in line at the grocery store, or waiting in the car to pick up your kids from school.
Irrespective of if you are trying to find extra time to sit still every day or to tame the wandering thoughts in your mind.
Here are ways you can incorporate meditation in your daily life and access a peaceful state of mind:
Engage in your favourite activity
We whole-heartedly focus on the things we love; be it cooking, painting, biking, etc.; these favourite activities tend to make us calmer as our stream of thoughts and mental dramas mysteriously slip away while engaged in these activities. You can incorporate your favourite activity within your daily routine; it gives you the benefits of the power-of-the-present moment and keeps you calmer.
Breathe during Drive Times
You can engage in a peaceful distraction when stuck in traffic; rather than be distracted by other irrelevant things, you can try a mantra meditation set to super chill music that will get you lost as you roll down the road.
Scoop and eat those ice creams
There is a feeling of sensation we get down our spine each time we eat that food that tickles our buds; however, you are not just eating them this time. You’re going to focus on every movement and process of eating them, from scooping it into your mouth to feeling the temperature, the taste, smell as you chew slowly, swallow and push it down your throat. This process is a revered form of meditation used in ancient times.
So, stroll into that kitchen or restaurant and mindfully eat those Drop-Dead Favorite Food of yours!
Meditation is one exercise that shouldn’t be missed because of the tremendous benefits it has; however, we may wonder what part of the day is best for engaging in it? Is it morning or evening? Or if the time of day you meditate makes a difference in the results you get from your practice?
Some experts consider the 21/2 hours before sunrise to be prime for meditation, i.e., when the sun is at a 60-degree angle to the earth. Because of the unique stillness the environment seems to emit at that time, which is perfect for such practice.
Considering our busy lifestyle, most meditation teachers and experts say that anytime is a good time. As long as you practice it, you can have some calm and inner peace that will enable you to discover and cultivate your inner strength, resilience, and focus as you move through the day.
The best time to meditate is the ideal meditation moment varies from one person to another, and it is often dependent on your lifestyle and what you look to gain from your practice. That’s why it’s crucial to find a time that works for your way of life.
Nevertheless, there are certain times of day that tend to be top choices.
In the Morning
Mornings are often considered to be the best time to meditate. This is because your mind is quiet and fresh, and it is an excellent opportunity for you to set goals and intentions for the day. Practising Meditation is a great way to kick off your morning because it sets a calm and productive tone before the day’s activities and distractions begin. By this time of the day, we aren’t thinking or worrying about all the dozens of things we need to do or where we need to be, doing the practice to be successful. Engaging in morning meditation, be it ten or fifteen minutes, helps you set a precedent for the day, which stays with you and carries forward irrespective of how hectic your day turns out to be.
It gives us precision and a whole new kind of calmness in your body and mind, keeping you focused on the busier parts of your day while setting the pace for your nervous system. You could do this immediately you get off your bed, after using the shower or eating breakfast.
However, suppose you find yourself having a little bit of resistance rolling out of bed in the morning. In that case, Pillow Talk could be used to transform your sluggishness into something uplifting – meditation. So, instead of rolling from one end to the other, lie still in bed and observe your barely-conscious thoughts without judging them as they come. You end up getting inspiration from your struggle and get intentional about your day.
As a starter, you may find it hard to find time in the morning to meditate. This may be primarily due to your already stressed-up state or responsibilities dangling around your neck that you want to jump-start your day by attending to them. However, committing to an entire session isn’t necessary; you could practice a few conscious breaths and continue with awareness for as long as comfortable.
Nurture Yourself in Nature When You Step Out
Each time you step outdoors, you could also practice meditation. You do that by tuning in into nature’s gifts, such as the rhythms of your breath matched with Mother Nature’s peaceful march, the clouds’ movement with how your thoughts come and go, etc. It will help you transmute tension and anxiety, making you healthier and happier.
Through the Day
At this point, you’ve got to make conscious efforts to spare for yourselftwo to five-minute meditation breaks throughout the day. You could set an alarm that’d remind you, but Irrespective of what time you set, you have to practice closing your eyes and bringing your awareness to your breathing without even trying to control your breathing.
Meditation can also be done during lunch breaks. Such an exercise will loosen every anxiety or tension obtained from the hustle and bustle of work or school activities. Lunch breaks are an excellent opportunity to unplug from the noise and boost your well-being, creativity, and productivity.
Therefore, regardless if you’ve just finished a gruelling staff meeting, a class, or maybe you are about to say a speech, meet a potential client, start a test, even a couple of minutes here or there in the form of meditation can act as an effective de-stressor.
In Between Chores
Mundane, repetitive chores can be quite overly exhausting and time-consuming, especially when you’ve got kids. But one way to manage the stress is to create natural breaks in your routine to meditate.For instance, you may be doing the dishes, and your one-year kid spilt milk on the floor, and you are about to make dinner. In such a scenario, you should take a few minutes to take a few well-timed deep breaths first during the transition between these activities. By practising this, you become enabled to be in the moment, acknowledging thoughts and emotions without judgment.
No doubt, there would be a point during the day when you’d feel overwhelmed, be it at work, school, or even at home. When you start to become stressed, you can try to become conscious of it by slowing down immediately and bringing your breathing awareness. This shouldn’t take much of your time, usually two to five minutes. So rather than swiping through your phone, going to the bar for a drink, using drugs, or mindless TV time to de-stress, you could tune in to what you are feeling by taking a pause and breathing into awareness for a minute or two—observing what’s going on in your minds and body without having to react. It will refresh your mind and help you cope with these stressful situations more productively and beneficially.
At Delay Points
You don’t need to wait or prepare before you meditate!
You can meditate whenever there are delays, be it in traffic, on a queue, when a meeting is delayed, etc., so, instead of killing time by responding to tweets or watching YouTube, you could slot in your earbuds and listen to a mobile meditation. This will get you immersed in the soothing words, keeping you calm and relaxed, so you don’t go on yelling when the queue isn’t moving.
Meditating right after you get home from work is also great, especially if your job is physically demanding or mentally challenging. While it serves as a relief against the tension that builds up in your body and mind during work hours, it also allows you to consciously choose what elements of your personality most appropriate for the evening. It helps you create a helpful, clear boundary between your active work life and your personal life. You won’t want to bring those behavioural traits and mindsets productive and efficient in the office to the dinner table. These “me” times done consistently would help you balance your work-home life such that you’ll find it easy to leave work behind and be more available for the other vital things in your life, such as family and leisure pursuits.
In the Evening
Practising meditation has tremendous benefits on our sleep life as It dramatically improves our sleep quality. However, there is no consensus on when meditation is best done in the evenings, but evening meditation might be the best time.
One relaxing way to spend your evening is by unwinding after dinner. Some do it before going to bed, i.e., when all work is done, kids are asleep, and everywhere has become quieter. However, meditating right before bed can be counterproductive, such that It’s not possible to be mindful and aware if you’re dropping off to sleep. However, when you can remain alert, aware, and focused at a time when your body is winding down would only disrupt your sleep cycle, especially if the form of mediation being practised is a highly focused one or involves single-pointed concentration. At this point, meditation isn’t a good sedative!
Therefore, work out what best works for you. You can meditate anytime! However, just as we are unique and wired differently, I’d suggest you take out time to experiment with different times of day and settings to figure out what works best for you.
Do not pressurize yourself into doing it perfectly; it may not be perfect. Still, it should give you a level of calmness and relaxation that can help you de-stress and let go of the negative energy that impacts your overall health.
Due to our busy schedule, finding the time to practice meditation may be quite difficult, but when you recognize this exercise’s value to your life, you will become intent on making time. So, carve out some time each day to restore calm and inner peace.
Deep Breathing is a powerful technique used to change any feeling of anxiety, stress, a tension that zaps out your energy. Your breath is a readily accessible and free tool that can be used to manage stress, help you stay in the present moment, increase alertness and oxygen flow in your body. When you are stressed, you store up negative energies in your body, manifesting muscle tension and other physical ailments. However, with conscious breathing, you can shift and release these energies instead of storing them.
Deep breathing is a skill that can be done anywhere, and it is a great way to become more in touch with your mind, body, and spirit. Each time you engage in the deep breathing technique, you are more likely to notice an immediate change in your body.
This technique will help you learn to take big, deep breaths into your stomach.
● Find a quiet, comfortable place to practice to avoid distraction and allows you to focus on breathing.
● If you want to lie on your back, get comfortable lying in a bed or on the floor, use a pillow underneath your head and knees. However, sitting is your option, then you’d become comfortable sitting in a chair that supports your head, neck, and shoulders.
● After getting comfortable in your sitting or lying position, then you should breathe in through your nose. Let your stomach fill up with air.
● Then breath out through your nose slowly.
● Never force breathing because doing such would only make your stress worse. Focus and let your breathing come naturally, but you can take a break and try again if you are having trouble focusing later.
● Put one of your hands on your belly while you place the other hand on your chest as you focus on the rhythm of your breath. When you breathe in, feel your belly rise and as you breathe out, feel your belly lower. The hand on your stomach should move more than the one that’s on your chest.
● Take three more full, deep breaths and relieve your tension even more.
● When practising, you should stop immediately you feel any discomfort
● You shouldn’t practice if you are feeling ill or unwell.
● Usually, you’d experience sensations such as tingling, heat, cold, itching as you practice deep breathing
● Before practising, it is advisable to seek advice from an expert who has a medical condition or have any concerns such as pregnancy or heart-related issues