Simple Meditations for Busy Lives
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Two minutes sounds doable to your brain. It doesn't feel like it's overwhelming or going to be hard so it's easier to convince yourself to do it. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. As Eckhart Tolle says, "One conscious breath in and out is a meditation". Doesn't that give you a whole new perspective on meditation? It's not something only those with the willpower to empty their minds can do and it's not something that requires a whole lot of time.
Movement meditation is a great technique to try if you lead a busy life. Movement meditation involves meditating while in motion. You could meditate while walking or doing household chores. You'll find them in gardens and parks sometimes as well as the famous Chartres Labyrinth.
Those are walking meditations. You might not have access to a labyrinth but any walking can use the same principles. It involves the same type of technique as traditional meditation, you stop getting tangled up in your thoughts and just let them float by. You focus on being in the moment and paying attention to the act of walking rather than all the thoughts chattering away in your head. As long as you are seated in a comfortable position, you should find that you are able to spend a few minutes successfully meditating.
Or try coloring. Lots of coloring books for adults available now or just grab a piece of paper and doodle.
Mindfulness Tricks for When You’re Too Busy to Meditate
The point is that meditation doesn't have to be something done in a completely quiet room all by yourself. Most people worry about doing it "right" or want to make sure they have all the right equipment. So, they try to figure out where to sit, how to sit, what cushions to use or not use, but all of that isn't necessary to get started.
Start as simple as possible. Try sitting on a chair or on your couch. Or on your bed or on the floor with your back against your bed. Or just sit on the ground with your back against a tree. Just sit however makes you feel comfortable. All you need to do is find somewhere comfortable to be for a few minutes. You could even be at your desk and be staring blankly at your computer screen for two minutes and no one is even going to know that you're meditating for a moment.
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The great thing about meditation is that you can do it anywhere and you don't need any fancy equipment and you don't even have to change your clothes or put on running shoes. This is one that hung me up for a long time. I thought I needed to clear my mind or try to stop all my thoughts and be in a state of blankness.
How to Squeeze Meditation into Your Busy Schedule
Guess what? You don't. Isn't that a relief knowing that? No one tells you that, do they?
But, it's true. We all do. Our brains are thought machines. The trick is to not get tangled up in your thoughts. Allow them to come but also allow them to go. Don't interact with them. Just allow them to be. You could also imagine brushing your thoughts away with a broom or think, "later" or see them as clouds drifting past. Or even label them like, "There's a thought".
You don't follow the thought though. You let it pass by.
7 Easy Ways to Meditate with a Busy Schedule
Or, try this, as you first settle down with your intention to meditate, check in with yourself and see how you're feeling. Is there any tenseness in your body like your shoulders or neck? Relax and let all that tension go. You could also check in on your breathing, are you breathing shallowly or fast?
Take some deep breaths and release all your tension out on your exhales. This isn't an " if your mind wanders", it will. Pretty much guaranteed it will. Expect that it will happen. It doesn't mean you're doing it wrong. It means you're normal. I know you will.
Whenever we start to do something new, we worry about whether we're doing it right. Be proud of yourself for taking the time to slow your mind down for a few moments. Okay, so now that we've got past some of the myths of meditating, let's see how you can fit into your hectic schedule.
Meditating when you first wake up works well because it creates an uplifting and calm feeling for the rest of the day.
Meditation Techniques For Stress And Busy People
You'll start your day off feeling like you're in control and at peace within yourself. You get it over with first thing so it's done as part of your morning routine so you don't have to worry about finding time to do it later. Meditation during the day is a great way to fit it into your routine. If you are at work, why not find a quiet area where you can meditate or go for a walk. Meditation in the evening is ideal if you struggle with sleep issues.
Try meditating for a few minutes before going to bed as this will help to put you in a calm state. It also clears your mind of all the things that happened during the day and also the worries of what tomorrow will bring. Meditating when you start to feel stressed will help to challenge those feelings. Create a reminder for yourself that you need to meditate.