Meditation - how to fit into life?.

[Eyelashesoffire]

Hi, I used to meditate when my life was different and I want to get back into it. But I just can't get into the routine or fit it in. I need ideas of how to tweak my daily routine to fit it in, remember to do it. Any ideas?

Anyone?!

Try first thing in the morning. I set 2 alarms , 6.50 and 7.05 so I can have that 15 mins to set myself up for the day. I’ve started the Silva method so doing it in the morning or last thing at night works well.
(btw I work full time, mostly from the office and have 2 kids in primary school so find it the only way to fit into the day)

Before sleep at night?

It's hard to advise without knowing what your routines are or how much meditation you want to fit in - could yoi give a little more info?.

You just have to. Block out even just 10 minutes in the morning and do it. Or evening if that suits you better.

I do a 15 minute guided meditation with headphones on the train to work every morning. Totally makes my day.

I teach this to those wanting to begin a daily practice of meditation and the one thing is that everyone tends to try too hard to begin with. Has too high an expectation. Especially if they previously have had a strong practice.

So let yourself off the hook.
Pick a time of day that you feel might have the potential of a meditation practice. Or if that feels too difficult then just try various times of the day.

Start off with 5 full conscious breaths where you are present for each of them. If that proves too difficult (and its okay if it does) then do 3 breaths. Or even 1.

Commit to that daily, or even a few times a day if you like. When it feels a natural part of your day like doing your teeth or your morning coffee then extend it. Maybe committing to 2 minutes of being present with your breath.

It will invariably expand. But don't go in to it expecting it to expand, certainly not too quickly.

As soon as we make it a chore that needs to be ticked off then we resist it. Let it be short and sweet and part of your daily routine.

Then once that time has been carved out as part of your day then you can play about with different meditations if you like. Once you find one that works then stick with it and you have potential to go deeper with it.

There are also lots of lovely guided meditations online to treat yourself to if you want. Once a week why not sit or lie down and listen to one? Or attend a weekly meditation class, it can often be a top up and inspire you to do it again at home.

I listen to a guided meditation every night before I go to sleep. I view it as a treat to myself and it always helps relax me before bed.

Thanks everyone, @Breathmiller that's lovely advice, I used to be able to meditate for an hour but that's long gone so just a few breaths feels manageable. I used to listen to Calm in bed at night but I'm not sure how helpful it was for building on my practice. Although I used to go to sleep very quickly so that's a positive!

@SutWytTi my routine varies, I drive to work 3 days a week. I'm working 3 days a week in a school, with no breaks at all. I'm pretty shattered when I get in. I WFH one day a week. Actually I could do a walk round the block on days I don't drive in. I'd love a walking meditation.

My “go to” meditation (at any time of the day) is the Five Senses one –

Breathe – become aware of my breathing and try to make my out breath longer than my in breath (so in for 4, out for 6). Do that 3 times. Relax my shoulders down with each out breath.

What can I see? Look around and notice the detail of 5 things – something above you, to the left, right, under your feet, directly in front of you.
Am I still breathing 4 in, 6 out

What can I hear? Close my eyes and listen for 4 things (eg, birdsong, the wind, traffic, conversation)
Am I still breathing 4 in, 6 out

What can I feel? Eyes still closed, 3 things – (eg. my feet on the floor, the chair supporting my body, the heat of the sun, the wind on my face, the tickle on my eyebrow)
Am I still breathing 4 in, 6 out

What can I smell? 2 things – (eg. flowers, exhaust fumes, cigarette smoke, the rain)
Am I still breathing 4 in, 6 out

What can I taste? – 1 thing (eg, coffee)
Am I still breathing 4 in, 6 out.

If your mind wanders, just go back to where you left off. Don’t attach any emotions to what you observe.

No reason why you can’t do this when you’re out walking (I do), sitting at your desk, staring out of the window waiting for the kettle to boil, laid in bed, in the world’s most boring meeting. Wherever you like really. It takes about 5 minutes.

A shortened version is what can I see, hear, feel. It just momentarily switches your brain off from the madness.

I think it was the Dalai Lama who said everyone should meditate for half an hour each day, unless they don't have time. In which case they should meditate for an hour 😄