Underrated and Easy Ways to Meditate Throughout the Day
if you can breathe while doing it, you can meditate while doing it.
And, that is the TEA. I think that the main reasons why people are so reluctant to start their own meditation practice are because they either claim to not have time or find it too overwhelming to get into. Which makes sense, the idea of sitting in stillness with nothing but your own thoughts can be daunting, but in my opinion, that isn’t what meditation is really about.
The easiest way that I can explain meditation is that it’s simply increasing awareness. It’s being mindful of the here and now. It’s noticing all of the little things. It’s using your senses to bring you back into the present moment. Meditation is not stopping your thoughts, that literally isn’t possible. Instead it’s noticing those thoughts, acknowledging them, and then coming back to the present moment. Sometimes it’s easier to focus on one single thing while meditating, such as your breath, and using that as an anchor to come back to when your mind inevitably starts to wander.
We all have heard the benefits of meditation, which continues to be backed by science with ever evolving research, but it’s something that you can’t really explain to or force upon someone else - I personally think that defeats the entire purpose. Every single person has their own unique meditation practice, which is why it needs to be something that you find for yourself. But regardless, it’s a practice that is so powerful, so accessible, and can truly look like whatever you want it to.
If you’re someone considering starting your own meditation practice, but keep telling yourself that you either don’t have the time or don’t know where to begin, the best thing to do is to start small. Literally every single moment of the day can be turned into a meditation, all it takes is becoming more aware - which with time, you will see translates into everything that you do. And when the mind wanders, as it always will, it’s making the conscious choice to come back to the present moment.
Just like with all things in life, meditation gets easier with time and practice. The more you begin to add simple “meditative moments” into your day, the more you’ll start to notice those little subtleties that we so often overlook, making life so much more beautiful. Here are a few ways you can add these moments into your daily routine:
In the shower: Notice how the water feels on your skin and imagine that it’s washing away all of your stresses, anxieties, and tension. Close your eyes and take a few deep breaths, tuning out what came before or what’s to come after. Listen to the water running and take in any of the smells.
During your skincare routine: Go slower and gentler than you typically do when using your favorite skincare tools and products. Actually focus on what you’re putting onto your skin and turn off any distractions - don’t try to multitask. Close your eyes after and notice how much better your skin feels.
Making your morning drink: Again, no multitasking. Take a few extra seconds to make your coffee or tea, notice the aromas, and close your eyes while you enjoy the first sip.
On a walk: This is a great time to listen to a guided meditation if you need more guidance, there are tons on YouTube that you can listen to for free. Or even better, challenge yourself to walk in silence. Listen to the birds chirping or the breeze blowing. Take in all of the sights and smells, feel the sun or wind on your skin, and by all means - no distractions.
Sitting in traffic: The true test of patience and actually such a great time to practice mindfulness. Notice the different colors of the cars surrounding you and really use this time to take some deep breaths - I promise it works wonders if you have road rage like me. As challenging as it is, turn off the radio or any distractions and just focus on the here and now, because you quite literally can’t control the situation and might as well make the best of it.
Moving your body: This is my ultimate favorite way to practice meditation, especially through more low impact movement. Yes, I am obviously bias towards yoga, but working out has always been my favorite way to tune out the noise. Focus on linking your breath to your movements, exhaling each time you exert force. Notice each individual muscle that you work in each move that you do, and really use your breath to your advantage to fuel you through some of the more challenging moves.
Eating: This is another amazing way to practice a few meditative moments in your day. Before taking a bite, close your eyes and really take in all of the smells, which will simultaneously activate your parasympathetic nervous system and allow you to digest the food easier. Notice all of the flavors, textures, and colors of your meal, and actually chew each bite before swallowing.
Spending time in nature: If you’re looking for the quickest way to feel an overwhelming sense of peace, this is it. Sit and truly take in all of your surroundings. Notice all of the sights and smells, the temperature in the air, and take big deep breaths throughout.
Reading poetry and meditative/reflective books: Read a poem or excerpt from a spiritual text and reflect on it. Close your eyes and notice where your mind starts to go after reading those words and think about how they apply to your life in the present moment.
Journaling: Write down your thoughts or literally anything that comes to mind, no topic is off limits. If you're having trouble making a big decision, pose it as a question and write on it. Reflect on your day, taking the time to notice all of the little details that you typically don’t think twice about. Write down your biggest goals and manifestations, pretend like they’re already a reality and write about your life with them. Try holding the pen in a different way than you normally hold it, and notice how that feels in your hand.
Brushing your teeth: Notice how the bristles feel against your teeth, maybe they feel different in certain areas of your mouth. Count for a certain amount of time on each side, and repeat that exact time on the other side. Maybe close your eyes and listen to the sounds of the water running or the toothbrush against your teeth.
Watching the sunset: Similar to spending time in nature, but with a more single pointed focus. This is also one of my favorite ways to meditate, not only because it’s beautiful and I love the sun but also because it’s something that is always true and always the same. No matter what happened today, or what’s going to happen tomorrow, the sun will always rise and set. There are certain moments that I look for now in each sunset, one being when the birds all start to flock, and those little moments are meditations in and of themselves. If your mind starts to wander, use the sun as an anchor to come back to.
Please let me know if you have any questions, and if you try any of these!