One of the main reasons people say they can’t meditate is that they don’t have time. We live in a time that values productivity and achievement above everything. Taking time to do something that isn’t productive can feel like a luxury.
Meditation is one of the most important things you can do for your health and well-being. If you’re tired and stress is a part of your day, taking just 10 minutes to meditate allows you to focus and connect with yourself. Meditation can improve sleep, reduces stress & anxiety, and boosts your immune system.
In this article, we’ll explore some ways to make time for meditation, even if you have a packed schedule.
Table of contents
- How To Find Time To Meditate Out Of A Packed Busy Schedule
- 1. Meditate Whenever The Inspiration Strikes
- 2. Challenge Yourself To Meditate Daily
- 3. Make Meditation Part Of Your Self-Care Routine
- 4. Indulge In Short Meditation Practices During Breaks
- 5. Engage In an Active Form Of Meditation Practice
- 6. Find The Right Meditation Type
- 7. Make It Interesting
- 8. Chose to Meditate
- 9. Make It a Thing In the Morning
- Final Thoughts
How To Find Time To Meditate Out Of A Packed Busy Schedule
You may feel like you don’t have time for anything, let alone something this unproductive. Sitting still and doing nothing can feel borderline boring. These simple suggestions will not only help you find time to meditate but help you realize meditation is not so “unproductive” after all. The best part is that you will never have to force yourself to meditate. You will not regret making up your mind to try these suggestions.
1. Meditate Whenever The Inspiration Strikes
You can be listening to a podcast or an audiobook or watching a video and suddenly feel inspired to meditate. Stop right there, hit the pause button, and meditate. Even if it’s just for a few mindful breaths, if you don’t, you will most definitely forget about it after finishing what you were doing.
This can happen to all of us when we are doing something and suddenly feel inspired, but we decide to postpone it. However, that “I will do it later” never comes because you’ll always find something more important to do.
There’s a simple way to make this habit, and it will not feel like you are forcing yourself to meditate. Tell your mind that you will pause for 2 minutes to observe how you feel, and savor that inspiration. Then set a two-minute timer or tune into a short breathing meditation. Observe how you are feeling right now at this moment.
This method works because you know you are not reducing or borrowing time from your usual schedule. Using just 2 to 3 minutes, you are deciding to show up and act on your inspiration every time you feel inspired. You will experience less resistance from your conscious mind, as it’s a short pause. It signals your mind that you will soon get back to what you were doing.
2. Challenge Yourself To Meditate Daily
Challenges are exciting in most cases, and challenging yourself to meditate daily will make it more entertaining. In case your real challenge is to find the motivation for meditating instead of finding time to meditate. Then giving yourself the challenge to meditate every day for a fixed number of days can make it a little more exciting.
You can also find ways to help keep yourself accountable. You can do a meditation vlog where you are putting out your daily meditation challenge. It is also a great idea to do a daily meditation blog where you hold yourself accountable and inspire others.
You can ask a few of your friends to join you in your meditation challenge, and you all can keep each other accountable for meditating every day. There is only one condition that the challenge should be challenging. For example, hundred days meditation challenge sounds good.
3. Make Meditation Part Of Your Self-Care Routine
Most of us have a morning or evening self-care routine. If you don’t have it yet, then it’s time that you do. The human mind loves to have a routine because it saves us a lot of mental energy and willpower. Once anything becomes a routine, they require less and less amount of willpower and mental energy.
Making meditation part of your self-care routine can easily reduce the willpower it takes to consciously meditate. You can start with a short guided meditation, then shift to meditating for longer if you like.
Sometimes finding time for meditation feels difficult because of how much mental energy it takes from you. By turning it into a routine, you will no longer be required to use mental energy and still get all the benefits of meditation.
4. Indulge In Short Meditation Practices During Breaks
Suppose you are working 70 to 80 hours a week. Or maybe you have a family to care for along with your career. It makes sense that it will be hard to even find a minute to meditate. In that case, try to indulge in short meditation during your lunch break.
Research in 2018 found that practicing meditation regularly can increase cognitive abilities and reduce anxiety. That means we can have a much more productive day by including a short meditation daily.
There are various types of meditation and breathing exercises. Most of them only require a little bit of your time. There is even a meditation that you can do right before you fall asleep. We all can easily start by building a habit of meditating for five minutes.
5. Engage In an Active Form Of Meditation Practice
That’s right meditating doesn’t always have to look like doing nothing. You can stay active and still meditate. Taking a mindful walk and being aware of your movements is equal to meditating. There are many other active types of meditation.
You know how some people feel that baking and cooking are therapeutic! You can choose any activity where you can put all your mind to it. But there is one condition: the activity should feel engaging and therapeutic. It can be gardening, painting, dancing, or anything that brings you peace.
All you need to do is mindfully focus on your mental and physical energy in that one activity. If staying still and doing nothing is not your thing, then active meditation is best for you.
6. Find The Right Meditation Type
As you already know that there are so many types of meditation. If you are truly serious about meditating daily, put a little effort into learning about them. Knowing different types of meditation will allow you to decide which is best for you.
For example, using silent meditation might not be for everyone. It can make focusing difficult, as your mind tends to wander during meditation. Sitting there quietly for hours is not meditation. Being able to focus your mind and body together on something is. Whether it’s breathing, visualization, or an activity.
You can learn more about the types of meditation “here”
7. Make It Interesting
If you’d like to meditate every day and if you’d like to do it more often, then it makes sense to put effort into making it more accessible. Just as social media like Instagram are changing their interface to make consuming content easier.
Our minds love easy things that are engaging. So if you feel it is challenging to find time to meditate, you will always choose to do something more accessible.
This point completely contradicts what we suggested in the second point of this article. This is because no human nature is alike, so something that works for one person might not work for another. Ironically it’s also possible that making meditation more accessible for yourself will help you complete the challenge. In turn, it can boost your confidence and help you build the habit of meditating daily.
Now the question is how to make meditation easier and more engaging.
- Have a dedicated peaceful corner in your home or at work to meditate. Having a meditation place at work can be difficult, but you can always go for a walk.
- You can try the Enhanced meditation app and follow short and simple guided meditations.
- Invest in sensory decorative objects that can bring calming vibes to your meditation place. For example, lava lamps, backflow dhoop statues, incense, meditation rug, etc. It will all make meditation a very relaxing and cozy experience.
- Keep short meditation reminders for yourself on your phone or sticky notes where you feel you can easily see them.
- Remind yourself that a two to three-minute short, focused meditation is still better than meditating for ten minutes distracted.
- Use uplifting and positive affirmation audio during meditation as a tool to focus.
8. Chose to Meditate
This again comes down to making a choice and using your willpower to build a habit. We can always do something instead of meditation or reading. If you want to make time for meditation, you must be willing to make a choice.
We all can be doing some things with the time we have. What makes the difference is our choice and use of willpower. Right now, you could be watching a TV show or listening to music, but you made a choice.
You are here, and choosing to read all the information signals you are willing to put in the effort. In the same way, you can choose to meditate and make an effort to do it every day.
In the end, it is about making meditation a priority. You will have to make a conscious choice of prioritizing your well-being over anything. It is not just about sparing 5 to 10 minutes out of your schedule. It’s also about willing to sacrifice something else. Initially, it might take some of your mental energy, but over time, it is far more rewarding.
9. Make It a Thing In the Morning
If you still think it’s not easy to find time to meditate, you can meditate while sipping your coffee first thing in the morning. Many of us love to start our day with warm coffee or tea. It only takes being a little mindful and centering our minds.
This can be considered active meditation or a mindful start to the day. Focus on how each sip of coffee or tea tastes and how warm it feels. Be mindful of how progressively the caffeine improves your mood and makes you feel awake. Become aware of the view in front of you, and notice everything happening.
On some occasions, you can have your coffee or tea outside. On the balcony or in the garden and, listen to the birds notice the plants and trees. Meditating in the morning doesn’t have to feel like a chore.
Even if you are not a tea or coffee person, you can enjoy your breakfast mindfully. There’s no limit to creativity. Having something warm and wholesome to focus your senses on is one of the easiest ways to spend some moments of awareness and mindfulness.
You can take this time to reflect on your emotions but remember not to get caught up on them. This is still meditation, and you must take this opportunity to meditate.
All you need to remember is you can meditate anywhere, at any time of the day or night. Meditation is easy; you just need to understand your nature and use some of your willpower. It’s completely okay if, in the beginning, you cannot find a suitable meditation time. It will eventually work out if you focus on making meditation more fun and easy.
If you want meditation to be a sustainable part of your life, you must get creative. Just like working out and dieting is for the body. Meditation is also a specific well-being workout for the mind. We spend time, effort, and resources and join the gym to stay fit then why can’t we spare some time for meditation?
If this article inspired you to meditate, try the Enhanced Meditation app.