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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.


Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.


So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.


2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.


4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via

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