Establishing a well-rounded meditation routine can be difficult for a busy person like you and me. Although, it’s just as simple as sitting and breathing and observing the breath, it’s difficult to allocate time for it if it’s not yet a habit.
Meditation is vital to success, although not all highly successful people meditate, majority of them do. Meditation has been found through modern science how useful the calming of the mind, and cultivating awareness.
Below are 7 ways to make time for meditation a routine and make it a habit. Once it becomes a habit, it is always a part of everyday chores. In fact, the majority if not all meditators will say, skipping meditation makes their day incomplete. So, just by sitting at least 10 to 20 minutes of quieting the mind completes the day.
1. Create A Schedule In Your Phone
There is no specific recommended time to meditate, and many people who want to meditate or get into it for the first time simply find time at any time of the day to meditate.
However, with a busy life hoping to be able to squeeze in meditation time on the fly can be difficult and can result to missed meditations. Once missed a day, it can extend to a week of without meditation until you never know you’re not meditating for the entire month.
Instead, just like any goal, write it down, and putting it in your phone calendar with a specific time for meditation will allow it to be prioritized just as any other goals. Start this small habit of putting meditation to your schedule calendar, so you can remember it and cultivate it as a permanent habit.
2. Meditate During Morning
For most people including me, meditation during the morning is the most appropriate time. Why? I may be busy the entire day, but I can wake 30 minutes earlier for meditation purposes.
Meditation does not mean spending hours… spending quiet time for 10 to 20 minutes is good enough, or even up to 30 minutes.
Morning is also a good time to meditate because you can be sure you’re the first person to wake up and if you have kids chances they’re still sleeping, which means when you meditate you’ll be undisturbed.
3. Start With One Breath Cycle
If you’re just beginning to meditate, don’t freak out and compare yourself to monks who are meditating for almost their life. You won’t get close to their ability to focus, but starting with one breath cycle cultivates this amazing behavior, which is focusing.
Making it habit to pay attention and take one conscious breath when you have time during your typical or busy work day can help develop that habit to meditate. Once you find a chance to deep breathe and relax even outside meditation time, do it.
It’s free and relaxing, and most importantly you’re creating that habit to relaxing your mind, which is helpful for meditation. Doing a 30 seconds habit can be a good starting point towards being able to focus well for 10 to 20 minutes. It’s like a seed. When you sow it, it will grow. It’s similar to habit formation.
4. Make It A Habit To Meditate After An Existing Habit
What this means is that after work chances you’re heading to your car with your things. Get into the car and immediately turn on that ignition to start the car and drive home, or wherever your next destination. Instead of doing that, pause for a few minutes doing deep breathing exercise and quieting yourself and your mind.
Experts say the habit or pattern should be always after. This is called anchoring. You can even do short meditation right after going to the bathroom while at work. Meditation should not only be done at home, if you can, find a short moment to meditate and quiet the mind.
At first, this seems crazy, but in the long run, you’ll be able to reap the tremendous benefits of meditation.
5. Carry a headphone
For people who travel a lot for business or work purposes, headphones can be very helpful. Meditation is not fixed for a particular position such as sitting in lotus position.
When meditating, you can either be walking, standing, lying down, or sitting, which is very common position. While on travel, a pair of headphones is useful in canceling out the noise especially in airport while waiting to board the plane.
Anywhere meditation is possible, just don’t forget your headphone if you’re in a busy place while traveling.
6. Squeeze Some Time From Unnecessary Activities
One example of this is reading emails and trying to answer them all one at a time. Chances all the emails don’t need a reply, and if they do, many of these emails may just have redundant messages.
If you go through each email and reply them immediately as you received them or read them as you arrived at the office during morning can take up to half an hour. The same is true going through email prior to lunch time that might take up to 15 minutes if you answer them all.
Instead, give priority to the urgent ones and go through the others later. If you can squeeze 10 minutes out of it, use it to quiet yourself at your office chair, or perhaps outdoor at the park bench.
7. Practice Quieting Your Mind When You’re Just Killing Time
Most of us when we have time to kill simply do a non-sense reading, scrolling through facebook or Instagram, or even watch negative news that can affect us unconsciously.
Instead, when you have time to kill, sit quietly and do meditation. Resist the urge to use the phone for entertainment purposes while waiting time. Instead, try to draw yourself into calmness and enjoy that momentarily while looking and smiling at people around you.
It’s being mindful or aware. Awareness is vital to help you comfortably confront random thoughts wrestling your mind for a solution to certain problems.
Fort those who are caught thinking how to meditate, here’s a great and helpful video on how and what it’s like to meditate.