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Five ways to incorporate meditation into your life

Meditation is an incredible tool that has been used for thousands of years in eastern spiritual traditions of India, Tibet, and China. Most recently, it has been used in western medicine to work with pain, stress, and even by American Troops suffering from PTSD.

Meditation acts as a great tool to combat the day to day stressors that we encounter. Our minds can take us on an emotional roller-coaster ride. Meditation works on controlling this emotional roller coaster ride, so we can experience more happiness and less stress.

By taking a few minutes a day to train our attention, we can experience a much deeper sense of calm, balance, and self-control. You can practice meditation anywhere, whether you’re at a business meeting, waiting inline at the grocery store, or waiting in the car to pick up your kids from school.

Here are Five Ways To Incorporate Meditation Into Your Life.

1. At work

Come up with strategies to take two to five minute meditation breaks throughout the day. A simple meditation practice is to close your eyes and bring your awareness to your breathing, without trying to control your breathing. Use a non-judgmental awareness when accessing this state. If you have an alarm on your phone, set it up to remind you to do this. One way to incorporate a practice into your day is to do it at your lunch break. Or you can get to your office a few minutes early and do two to five minutes of meditation for clarity. Another strategy is to become conscious of early stress responses. If you find yourself starting to become stressed at work, immediately slow down and bring your awareness to your breathing.

2. When you wake up

A great way to start your morning off is with morning meditation. This will give you clarity of mind that will impact your entire day. Make it a ritual to incorporate ten to fifteen minutes of meditation right when you wake up in the morning. It will greatly improve the quality of your day.

3. While Waiting

I do meditation all the time while I’m waiting in line at a grocery store. Remember you don’t have to do meditation with your eyes closed all the time. You can do meditation just by bringing your awareness to your breathing while you’re waiting, which will put you in a more centered and balanced state. Try this when ever you’re waiting at the bus stop, while sitting in traffic, or even in the parking lot while you’re waiting to pick someone up.

4. Before You Go To Bed

I find doing meditation right before bed to be extremely beneficial. It will greatly improve your sleep. I also recommend if you’re having trouble going sleep to get out of bed and do some meditation. Find a time to schedule meditation sessions, and do it every night at the same time.

5. Schedule a Ten Day Challenge

Make a commitment today that you are going to do meditation every day for the next ten days straight. Meditation is like anything else — it takes a lot of focused attention to get used to doing it. But once you get over the initial difficulties, like trying to focus your mind, it becomes easy.

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About Robert Piper

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Robert Piper is a meditation instructor, happiness enthusiast and creator of monkinthecity.com. He studied with a Taoist monk for nine and half years, and traveled extensively to Asia and Australia in search of other meditation teachers. He has spent over a decade researching, studying, and collecting information on various meditation systems of Asia. Robert is currently in the process of writing a book on meditation to make the topic more accessible for stress relief, health, and happiness. You can find him on Facebook and Twitter. Read more articles by .

Comments

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Pingback from How to Meditate Daily – 5 Easy Ideas | Green Owl Wisdom
Time: May 12, 2012, 5:52 pm

[…] Piper, in his excellent post at wildmind.org, suggests 5 ways to make meditation a daily habit without altering your day. 1. Meditate At […]

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Comment from Connie Rose
Time: May 15, 2012, 12:01 pm

Another excellent time to meditate ~ while you’re waiting for things to load on the computer!

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Comment from krunchimamma
Time: May 16, 2012, 1:47 pm

I need an article on how busy stay-at-home moms can incorporate more meditation into their day. I often stop and focus on my breath, or the moment… but, with 3 kids under the age of 5, I don’t often get 10 minutes of “me time” to sit in silent meditation, be it before bed, when I wake up or any time in between!

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Pingback from (not quite) Mid-Week Balance: 18 May 2012
Time: May 18, 2012, 9:01 am

[…] Meditation is a wonderful tool for increasing awareness.  And many of us feel intimidated about how to incorporate it into our daily lives.  I appreciated this post from Wildmind suggesting five practical ways to begin or improve a meditation practice. […]

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