In the busy whirl of our days, it can be a challenge for even the most experienced meditators to fit meditation in. But to reap the benefits of meditation, such as reduced stress, a calm mind and better health, regular practice is key. Try these proven tips to make meditation part of your daily routine.
Seize the day (or night). Many meditation experts advise walking up a bit earlier to meditate, or meditating at the end of your day. There are fewer distractions at these times and it’s ideal to begin and close the day on a tranquil note.
Set a specific goal and put sessions in your calendar. Studies from the University of Illinois and elsewhere demonstrate that when you put aside time to meet detailed health goals and monitor your progress, you’re more likely to achieve them.
Create a space to practice. Mindfulness can be incorporated into almost everything you do, but meditation is done best in the right atmosphere. Designating a comfy chair, meditation pillow or a Zen corner in your bedroom as your meditation zone acts as a visual reminder to fit meditation into your day.
Track your time. It’s easy to say you have no time to meditate, but if you review your schedule over the past few weeks, you’ll probably identify a recurring opening. Commit to using that time – even if it’s only five minutes – to meditate.
Use Muse. The brain-sensing Muse headband makes meditation easier and more effective with real-time feedback on what’s happening in your brain while you meditate. With short sessions and reminders, Muse also helps you fit meditation into each day.
Delete the downers. The next time you look at your schedule, consider how different activities make you feel. Many experienced meditators choose to cut back on unfulfilling events in favour of more rewarding pursuits like meditation.
Make it work. You may not have considered meditating at your workplace, but even a short session at your desk over lunch can recharge you for the rest of the day. A portable meditation tool like Muse allows you to meditate more effectively, no matter where you are.
Encourage yourself. It’s easier to make time for meditation when you’re into it. Muse can help with motivating tracking, challenges and rewards.
Do double duty. Take advantage of times when your mind is free to meditate, such as when you’re taking a train trip, sitting with your child in the dark while they fall asleep or waiting for the dryer to finish at the laundromat. Bringing your Muse headband with you on the go allows you to take advantage of downtime.
Don’t have Muse yet? Buy one today and fit meditation into your day starting with three minute sessions. Also, read about the latest meditation research, get expert meditation tips, and learn how to overcome common meditation obstacles.