Amidst the hustle and bustle of life, finding time to retrospect can seem like an impossible task. You have work, family, hobbies, and various engagements that occupy your daily schedule. I share similar experiences! Nevertheless, incorporating meditation into your hectic routine doesn’t have to be an unattainable goal – dedicating just a few minutes can yield positive results.

Achieving this is feasible, and I’ll outline tips to get it done in this guide. But before delving into the details, let’s redefine the concept of meditation and examine some of its benefits to enhance your understanding of its importance in maintaining a well-balanced life.

Redefining Meditation

To fully grasp the advantages of meditation, you need to first view it objectively beyond some distorted notions being peddled in society nowadays. As a professional wellness coach, I have read and heard a lot of misconceptions about meditation and all it entails.

One of them is the myth that meditation requires hours of silence in a serene environment. That’s a big fat lie! Meditation is not about secluding yourself on a mountaintop or in some dark room; it’s about cultivating a mindful mindset amidst the chaos of everyday life. It’s also about reflection and retrospection to enable you to stay in touch with reality.

I often tell people that meditation doesn’t have to be performative and your environment plays little or no role in it. You can meditate while in a queue, commuting, or during a short break at work. Nonetheless, if you have the luxury of time (can meditate for hours) and a serene environment, by all means, leverage them.

Why Do You Need to Meditate?

Reports from a lot of science-based research show that meditation provides a truckload of benefits, both mentally and physically. We’re talking about reduced stress and anxiety, improved focus and concentration, more positive emotions, better memory, increased creativity, and the list goes on and on. These are pretty compelling reasons to find time to get your om on!

But beyond the science-backed benefits, I find meditation to be so helpful for feeling calmer and more coordinated in my busy days since I rely on my mind for so many things—thinking, being creative, solving problems, and interacting with others, to name a few. Making a little time for stillness gives me space to process my thoughts, reconnect with my body, and ultimately show up as my best self for all the people and activities I care about.

How To Have The Time To Meditate

Here are four tips for meditating even in your busiest schedule.

1.    Micro-Meditate

My top tip is to stay mindful of all those little moments that are not on your schedule, especially the 3-15 minute transitional spaces in your day that you likely experience without giving much thought. Waiting for your coffee to brew, riding the subway, sitting in the car pick-up line, winding down before bed – our days are filled with little pockets of potential meditation time!

Research also shows that when it comes to meditation, small bite-sized sessions done consistently provide more cumulative effects than long sporadic meditations. Thus, pay attention and utilize those informal moments for at least three days in a row, and it will start to become a habit. Then, you can build up from there.

2.    Use Technology

Another helpful tip is leveraging technology for meditation. In this case, if you’re finding it hard to meditate because of time constraints, meditation apps can come in handy. You can use a meditation app to prompt yourself to take action intermittently during the day—whether you have five minutes or half an hour—and streamline your meditation process until it becomes a lifestyle.

There are a handful of free and paid mobile meditation apps in the market that offer quality guided sessions. So, you can select anyone that rocks your boat based on their features, such as payment plan, customer support, user interface, customization, etc. Some of my top picks are Headspace, Omvana, and Ananda. They are available for both Android and iOS devices.

3.    Schedule Your Meditation

Meditation is no less than the regular activities that you “make time for” because it caters to your mental well-being. In fact, I consider it the fuel you need to get through tasks without burning out. If you can schedule to drop the kids off at the park, schedule to meet up with a client or schedule to attend an evening church service, then you can possibly schedule your meditation sessions.

So, I recommend that you formally add meditation to your to-do lists, prioritizing it every step of the way. Doing so may seem a little unsentimental, but it will help you become more intentional and committed until it becomes a core part of your daily routine off the books.

Because if you want to be spontaneous about it, let’s face it, you will make no headway. Even if you do ‘find’ pockets of time, if you don’t schedule or plan when you’ll meditate, you’ll most likely find yourself doing something mindless, like scrolling through different social media platforms instead of using them for your precious self.

For starters, you can fit meditation into your morning routine if you find mornings soothing. Try waking up at least 15 minutes before you kickstart your tasks, then engage in a short meditation session to set the tone for the day. Likewise, you can fit it into your mid-day or evening routines. The goal is to schedule your meditation to fit properly into your timeline with little or no hassle.

4.    Try Mindful Multitasking

While multitasking is often discouraged, there are instances where I advise my students to merge it with mindfulness. For example, engaging in simple, repetitive tasks—such as folding laundry, washing dishes, prepping vegetables for storage, or taking a stroll—can serve as a great avenue for meditation.

Instead of being lost in thought, pay attention to the sensations, tastes, noise, and smells associated with these activities. This mindfulness can be a form of meditation in motion, making it easier to weave into your swamped schedule.

Be Kind To Yourself When Adopting Meditation as a Lifestyle

I know you’re busy. But I also know you can do this! Perfection is not the goal here. I mean, life is already messy and schedules can be unpredictable. You’ll always have days when finding time for meditation feels impossible. However, on such days, don’t be disheartened or beat yourself up for not having your ideal timeline for meditation.

Even if you could only salvage 30 seconds for meditation from your 24 hours per day, utilize it! The key is consistency. Moreover, meditation is a practice, and like anything you practice, the benefit comes from repetition and consistency. I’m optimistic you’ll start to notice the benefits of meditation spilling into your busy life sooner rather than later when you try these tips I have discussed. Do let me know how it goes!

References

https://www.hunimed.eu/news/12-science-based-benefits-of-meditation/

https://www.healthline.com/nutrition/12-benefits-of-meditation

https://www.apa.org/topics/mindfulness/meditation