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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:

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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.

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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.

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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.

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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 weknowyourdreams.com

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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