Mindfulness and Meditation: How to Incorporate It into Your Busy Life

Finding Calm: How to Incorporate Mindfulness and Meditation into Your Everyday Routine

Life can feel like it’s spinning faster than we can keep up. Between work, family, social commitments, and everything else in between, it’s easy to lose sight of ourselves. That’s where mindfulness and meditation come in — two powerful tools that can help you slow down and reconnect with the present moment. But how on earth do you fit them into your already jam-packed schedule? Well, don’t worry! Let’s explore how you can weave mindfulness and meditation into your busy life without feeling overwhelmed.

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I've decided to do a mindfulness challenge this month where my goal is to mediate every day in the month of April. As I'm quite new to meditation I'll be using apps and websites to help me along the way. I'll be reporting back with my findings from the challenge and reviews of the best apps.

If you're curious about exploring mindfulness and meditation, and want to learn more about what they entail, the best apps to use, and how to seamlessly integrate these practices into your daily routine, this guide is for you.

Check out these Fitness Tips for Beginners

What is Mindfulness and Meditation Anyway?

Before we dive into how to make these practices work for you, let’s quickly refresh what they’re all about.

• Mindfulness is simply being aware of the present moment, without judgement. It’s about noticing what’s happening around you and within you, without getting distracted or carried away by thoughts.
• Meditation is a more formal practice where you focus your attention to calm the mind and reduce stress. Think of it like hitting the “pause” button on your thoughts.

Both help reduce stress, improve focus, and boost your overall wellbeing. Sounds good, right? But how can you make room for them in your day-to-day life?

1. Start Small: You Don’t Need Hours

If you’re imagining hours of sitting in silence, eyes closed, chanting mantras, then it’s time to reframe that. Mindfulness and meditation don’t have to take up hours of your day. In fact, starting with just five or ten minutes can make a difference.

Try this: Set aside 5 minutes in the morning to sit quietly, breathe deeply, and focus on your breath. No distractions, just you and your breath. Even just five minutes can give you a fresh perspective on your day and set a positive tone.

2. Make It Part of Your Daily Routine

Think about what you do daily that you can add mindfulness to. Perhaps you enjoy your morning coffee, take a walk at lunch, or drive to work. These are perfect opportunities to integrate mindfulness.

• Mindful eating: Instead of scrolling through your phone or rushing through your lunch, try to focus on each bite. Savour the flavours and textures. It’s amazing how much more satisfying your meal will be when you’re present.

• Mindful walking: Whether you’re walking to the train station or simply around the block, try paying attention to the sensation of your feet on the ground, the sounds around you, and the air on your face. It’s a simple way to get out of your head and into the moment.

• Mindful commuting: If you drive or take public transport, instead of stressing about your day ahead or getting frustrated by traffic, focus on your breathing or observe the world around you. Meditation doesn’t always have to be seated!

3. Use Guided Meditations

You don’t have to meditate in silence if that feels daunting. There are tons of apps and YouTube channels offering guided meditations, which can make the process a bit easier for beginners. Apps like Insight Timer have short sessions for busy people. You can even sneak in a meditation while you’re in the bath, on the train, or in your lunch break. These sessions typically range from just 3 to 10 minutes, making them perfect for a busy lifestyle.

4. Be Kind to Yourself

A common mistake people make when starting a mindfulness practice is expecting perfection. You might find your mind wandering (as it will — that’s normal!) or you may not feel an instant sense of calm. Don’t stress! The key is consistency. Even if you only manage 5 minutes a day, you’re still making progress.

Try not to beat yourself up if you miss a session or feel like you're "doing it wrong." Mindfulness and meditation are practices, not perfection. You’ll get better with time — and that’s the beauty of it!

5. Use Apps and Tools for Quick Wins

You’re probably already glued to your phone for most of the day (let’s be real). Why not use that to your advantage? Plenty of apps help you stay on track with your mindfulness and meditation goals. 

There are several free apps available for mindfulness and meditation practice. Here are some great options:

FitOn

Insight Timer

• Features: Offers a large library of free guided meditations, music, and talks from mindfulness and meditation teachers around the world. You can also track your meditation progress.
• Platforms: iOS, Android
• Cost: Free with optional in-app purchases for premium content.

Headspace (Free Basics)

• Features: While Headspace has a paid version, they offer a free "Basics" course, which is a great way to get started with meditation and mindfulness. Includes guided sessions for stress, focus, and relaxation.
• Platforms: iOS, Android
• Cost: Free (for basics), with in-app purchases for premium content.

Calm (Free Trials)

• Features: Calm offers guided meditation, breathing exercises, and sleep stories. The free version has some basic content, with additional premium options available.
• Platforms: iOS, Android
• Cost: Free with a premium trial.

Breethe

• Features: Breethe provides guided meditations, breathing exercises, and mindfulness techniques. It also has sections for stress relief, relaxation, and sleep.
• Platforms: iOS, Android
• Cost: Free with in-app purchases for premium content.

Simple Habit

• Features: Simple Habit offers quick meditation sessions tailored to specific situations like stress, focus, or relaxation. It also includes mindfulness tools to help you build habits.
• Platforms: iOS, Android
• Cost: Free with limited features, premium options available.

Smiling Mind

• Features: Smiling Mind provides mindfulness programs for both adults and children, making it a great option for families. It's perfect for improving emotional regulation and mental well-being.
• Platforms: iOS, Android
• Cost: Free (for some programs).

Buddhify

• Features: Buddhify offers mindfulness practices for everyday life, with a focus on making mindfulness accessible in different situations like work, traveling, and at home.
• Platforms: iOS, Android
• Cost: Free with limited content, with paid premium content.

These tools can give you a structured, easy way to incorporate mindfulness into your life. And hey, you might find yourself looking forward to those peaceful moments of stillness!

6. Meditate in Short Bursts Throughout the Day

If carving out a chunk of time feels like a challenge, try fitting in small bursts of meditation throughout the day. If you’ve got a spare minute between meetings or on a lunch break, use that time to close your eyes, take a few deep breaths, and centre yourself. It might feel like a tiny drop in the ocean, but those little moments really add up.

7. Try Mindfulness During Mundane Tasks

One of the simplest ways to practice mindfulness is by turning everyday tasks into moments of meditation. Whether you’re washing the dishes, folding laundry, or brushing your teeth, focus on the sensations, sounds, and movements involved. It’s a great way to keep your mind present without needing extra time.

8. Create a Mindful Environment

Your environment can have a big impact on how easy it is to focus. If you’ve got a dedicated space at home, create a little corner that invites calm. A comfy chair, soft lighting, and perhaps some calming scents (lavender, anyone?) can make it easier to relax and switch into mindfulness mode. If you don’t have the space, no problem! Even just having a peaceful area on your desk or a comfy cushion on your sofa can work wonders.

9. Try a 30-Day Mindfulness Challenge

If you’re looking to commit to mindfulness and meditation for a bit longer and really see the benefits, why not give a 30-day challenge a go? It’s a great way to establish a daily routine and create a habit. You can set yourself a simple goal, like meditating for 5 minutes every morning or practising mindfulness during your commute. To keep things fun, mix up the types of meditations you do, whether it’s deep breathing, body scans, or gratitude practices. There are also plenty of 30-day mindfulness challenges online that can guide you if you’re not sure where to start. By the end of the month, you’ll likely feel more grounded, focused, and calm — and you might just find that carving out time for mindfulness becomes second nature! Plus, you can celebrate your progress with a little reward when you reach day 30.

Wrapping Up

So, there you have it! You don’t need to clear your schedule or make huge lifestyle changes to enjoy the benefits of mindfulness and meditation. Start small, build it into your routine, and keep it simple. Before you know it, you'll feel calmer, more centred, and better equipped to handle whatever your busy life throws at you.

Remember, mindfulness is all about being kind to yourself. Be patient, stay consistent, and embrace the moments of stillness. Your mind (and your body) will thank you!