7 Ways to Integrate Meditation Into Your Day

Moms are the best. I can say that with authority because I have one, I know a few and I am one. I knew a mom who was struggling with grief and I suggested meditation as a way to release the tension and anxiety was to integrate meditation into her day.

We chatted about how I benefited from daily practice. She said,” I can really see the difference in you.”

Truth.

If you knew me before 2016, you might have noticed I had a volatile temper and would explode with verbal assaults and yells. I was never proud of that behaviour, but it kinda felt normal because I had behaved like that for so long. I finally reached the point where I needed to put that anger somewhere.

I decided to do something for myself. Not my kids, not my job, not the hubs, me. I deserved to have something special every day. I chose meditation for a few reasons.

a. I heard it had solid mental health benefits.

b. It required solitude – as an introvert, this sounded delicious.

c. I was promised peace.

Peace sounded amazing because, in my mind, the alternative was anger.

As a busy gal, I kept telling myself the story of how I didn’t have time to meditate. I worked full-time, had school-aged kids who were active in all kinds of activities, I was racing and I had lots of friends who wanted to socialize. Sounds similar to every other human, but for some reason, I didn’t have time.

Time… there is infinite time. You just need to manage it effectively.

When it was all said and done, I figured out there are 7 ways to integrate meditation into your day.

1. Wake up earlier!

I could be a professional sleeper. I can nap any time, any place, anywhere. I set my alarm for ten minutes earlier and boom. I now had ten minutes extra in my day without impacting my sleep.

2. Make it a ritual.

I love rituals. Coffee was my number one ritual. I would get up, heat the water, grind the beans, heat my milk, froth the milk – you get the picture. Then I would by the window and stare out into the yard while I drank my coffee. In the summer it was on the deck while I listened to the birds and greeted the sun. In the winter, I would sit in my chair wrapped in a quilt. The peace and quiet of the day were a wonderful way to start.

Technically, my coffee ritual was meditation. But I wanted something intentional. So I would light a candle, start some music and welcome myself into my meditation space. The space has stayed the same since day one. It is my space. I have a pretty candle stick, a singing bowl, a crystal grid and a shell for my smoke. None of these are necessary but it makes it intentional and sets the mood for me to begin my meditation practice.

3. Art it up.

Many of my friends are artists and/or crafty. Making time for things that feed your soul. Creating anything requires one to be lost in thought. You are focused on what you are doing. It feels amazing and yields satisfying results. This is a great way to integrate meditation into your day.

4. Eating your breakfast.

Do you eat alone in silence? Eating in front of the TV doesn’t count. I mean sitting at the table, food in front of you. No music, scrolling phones or tv. You and the food. Sounds scary to some people to be alone with themselves. It can be, but trust me, you are great company! I promise you will like yourself after a few meals alone. Focus on your food, the taste, the texture and the aroma. Sometimes a thought will pop into your head. Bring your attention back to the food and eating. This becomes a mindful practice. It will train you to be mindful in other situations and reduce anxiety.

5. Go for a walk.

Have you heard of walking meditation? I took a class at the Muttart Conservatory years ago when I was exploring. You focus on every step you take. Think about your breath. Listen to the sounds around you. When thoughts enter your mind about work or drama or your to-do list, bring your attention back to each footstep or your breath. Breath in. Breath out. Walking is a big part of everyone’s day. Walking to get the mail is a great start. All you need is a solid 5 to 10 minutes to integrate meditation into your day.

6. Sitting in nature.

Nature is my favourite place to be. My favourite feeling is standing barefoot in the grass and holding a limb of my tree. It is grounding, calming and peaceful. But sitting in a chair on your deck can be pretty great too. Sit with your eyes open and watch the birds. Notice the wind through the leaves in the trees. Listen to kids laughing down the street. Being present in your yard is meditation.

7. Gratitude before bed.

After you are done scrolling, watching the news, or reading your book for the night, turn out the lights and stare into the darkness. Make a mental list of five things you are grateful for. I am grateful for the joke my son told me at dinner. I am grateful for the guy who let me in the lane during rush hour. I am grateful for the phone call from my mom today. I am grateful that the hubs took my car in for service. I am grateful for the playtime with my dog.

Gratitude calms your racing thoughts and brings focus to your mind and I dare you to try to stay awake for all five gratitudes. To me, there is no better way to end the day than integrate meditation into your day.

Looking for more help to get started meditating? Check out my guided meditations.