10 Ways to Sneak in Meditation into Your Everyday Life

Health experts down below share their tips and tricks on how to sneak meditation into your daily life without going on a yoga retreat.

Ways to meditate every day

Meeting deadlines at work, keeping up with friends, and trying to make time to go to exercise can be stressful. In a 2019 Gallup poll, most Americans reported feeling more stressed, worried, and angry compared to other populations around the world. Most of this stress was related to work. But whether your stress is job-related or related to the coronavirus pandemic, or both, daily meditation can help you cope without having to change your schedule.

Health experts down below share their tips and tricks on how to sneak meditation into your daily life without going on a yoga retreat.

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Try eating a meal without distractions

When was the last time you did this? According to Rebecca Weible, founder of Yo Yoga! in New York City, eating without your phone, tablet, or a book creates real awareness. “Take the time to notice each bite, including the taste and texture of your food,” she says. “This is also great for digestion and portion control.” (These are the subtle ways to eat more mindfully at every meal.)

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Unplug and take a walk

Sometimes slowing down is as easy as unplugging from the digital world, including your phone, social media, and email and taking in your surroundings. Weible says to take notice of each step: “The first and last part of your foot to hit the ground with each step, your stride, and your pace. See how long you can stay present.” Running is also a great way to unplug. (Try these mini-meditations you need to relieve stress for good.)

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Try out some yoga moves

Anyone can do yoga, trust us! “Yoga is a moving meditation as you are encouraged to be mindful of each part of your body in every pose and how you are moving from pose to pose,” says Weible. In yoga, you are forced to focus on your breathing and muscle control, which makes you totally present in the moment—a key to good meditation. If you’ve never meditated before, try some of these easy mindfulness exercises to start your day on a good note!

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Really wake up in the morning

Sure, we all wake up in the morning, but before you hop out of bed for that shower or cup of coffee, Scott Rogers, former principal advisor at Innergy Meditation in Miami Beach, suggests you really wake up before getting out of bed, which means sitting up and taking in your surroundings. “Notice the lighting, the temperature, how you feel,” says Rogers, “Close or lower your eyes for a few breaths—for a few minutes—and rest your attention on the sensations of your body breathing.” (If you find it hard to quiet your mind, have a laugh at these meditation memes.)

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Whenever you walk through a door, take a deep breath

Another way to bring focus and calm is to take a deep breath every time you walk through a doorway. This forces you to look around, see where you are, and again bring focus into your daily life. “Such moments insert an important wedge of awareness that helps reduce stress and steady the mind,” says Rogers. (These meditation quotes will also help keep you grounded.)

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Use Post-It notes

There is no wrong way or right way to meditate. A super-easy way is using Post-It notes. suggests Jackie Itzkowitz and Joel Granik, co-founders of Floating Lotus, New York City. “Put a Post-It note on your mirror in your bathroom to remind yourself to think about something you are grateful for,” explain Itzkowitz and Granik. “The fact you can walk, the exciting day you have ahead of you, or even the fact you are alive and well. Taking a moment to be mindful and aware of yourself and the things around you counts as meditating.” (Need more inspiration on what to write down? Here are some mindfulness quotes you can use.)

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Check your breathing

This is a really easy one. “Take a moment to sit up tall with both feet on the floor, hands in your lap. You can close the eyes or leave them open,” suggests Weible. “Take a deep breath in through your nose counting to three, then let it out through your nose counting to three. Take another breath in counting to four, let it out counting to four. Repeat this pattern using a five-count. You can take as many breaths as you like, but three mindful breaths can go a long way towards making you feel less stressed and more at ease.” (Check out these science-backed benefits for meditating.)

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Practice mindfulness

This another meditation practice you can try anywhere. “Mindfulness meditation involves paying attention to our present moment experience and there is no time when we cannot be practicing,” says Rogers. “But, we tend to forget or feel too busy to do so” So literally, slow down and smell the roses. (Check out these easy mindfulness tips to weave into your everyday life.)

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Try switching hands

Most people have one dominant hand so Rogers suggests switching it up. “When you are ready to eat, place your fork or spoon in your non-dominant hand for your first bite,” he says, “This will slow down the process and engage attention. As you take your first bite, notice the sensory richness of sight, smell, and touch.” (Make sure you never make these meditation mistakes that secretly stress you out.)

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Forget about worrying

This one is easier said than done but Itzkowitz and Granik say worrying is the one thing that can bring your meditating down. “Actually worrying about doing meditation wrong is the only thing you can do wrong,” they advise. “Be compassionate with yourself and let yourself relax.” For more stress relief tips, check out these stress-relief toys that actually work.

Sources
Medically reviewed by Ashley Matskevich, MD, on April 20, 2020

Felissa Benjamin Allard
Felissa Allard has worked at The New York Daily News, Health, Life & Style, About.com and more. As a freelancer, she has had pieces published on What To Expect, SELF, Good Housekeeping, Cosmopolitan, Modern Mom, Working Mother, and more. Her specialities are beauty, fashion, health, wellness, and parenting.