6 Ways to Include Meditation in Your Daily Routine

6 Ways to Include Meditation in Your Daily Routine

Meditation has tremendous benefits – science proves it. However, not many people are actively engaged in meditation. Work pressures, home responsibilities and other social obligation keep us from taking a much needed break to reconnect with our inner-self through meditation.

Meditation reconnects us with our inner self and provides the much needed opportunity to inspect our thoughts and engage into deliberate relaxation to rejuvenate and regrow with more vigor and enthusiasm.

If you are a busy person or someone who is totally new to meditation, here are six simple ways to include meditation into your daily routine:


1. Start small and slow

We all are busy and meditation requires time to practice and get used to it. Masters always ask their disciples to start small and start slow meditation. Selecting a specific time of the day and using that time to do meditation will make your brain to start accepting the new routine.

Start with simple breathing exercises during the day i.e. during lunch hours, right after you wake up or before the sleep, you can easily integrate meditation in your daily routine just by doing focused breathing exercises for just brief period of time.

2. Be easier on yourself

You cannot force meditation on yourself. If you do, you will never be able to meditate properly. Your mind chatter will never simply vanish if you force meditation on yourself so make sure you are fully convinced on the benefits of meditation.


Meditation is your relationship with yourself so surrender yourself in this relationship and be more open to yourself to experience new realities through meditation.

3. Body Scanning

Another way to integrate meditation in your daily life is to scan your body and do gradual relaxation meditation. Start with simple shift in focus on each part of the body right from your scalp to your toes.

Slowly and gradually start scanning your body and start counting backwards from 100 to 1 while continuing to focus on each part of the body.


4. Working with your feelings and sensations

Focusing on the feelings and sensations of your body can also be a good start for meditation. Welcoming the feelings, sensations, sounds and pictures you experience in your daily life can help you pause and feel at peace with yourself.

Welcoming of all the feelings and sensations makes you accept things as they are and will further calm you down. Stop resisting your feelings and welcome everything. In time, you’ll be able to experience the complete benefits of meditation just by doing this.

5. Find a community

If you are busy or not sure how to start meditation, it is also a good option if you can find a friend or group – online or otherwise – to support you in integrating meditation in your daily life. An accountability buddy or community participation is a great way to keep you committed and motivated to routine engagement in meditation.


Online Facebook groups are also your other option to engage with other like-minded people and learn from their experiences. Once you start to interact with others, you will feel more confident about yourself and more comfortable participating in meditation on a daily basis.

6. Use wearable technology

There are many apps that can help you learn meditation or force you to do breathing exercises. There are also wearable technologies that help you do the same. The new Fitbit Charge 2 is a device designed to help you do breathing exercises. By using its internal timer and alarm features, you can follow the on-screen instructions on your Charge HR2 and easily do some breathing exercises.

Meditation has its benefits. The above-mentioned methods are simple things to help you make meditation a routine activity. Commit yourself and you can be on your way to living a stress-free life.

Featured photo credit: We know your dreams via

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.


3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.


Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:


Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.


8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via

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