7 Beginner Friendly Ways to Add Meditation to Your Day
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Starting or keeping up a daily meditation practice is so hard and the hardest part is finding the time to do it!
I’ve been there. I lost my meditation practice when my daughter was born and I spent months feeling perpetually wound up. Until I discovered that meditation can be added to things I already do every day. Which is exactly what I’m sharing with you here!
In this blog post I’m sharing 7 beginner friendly meditation practices that you can probably do right now! I’ll be covering:
How I developed a daily meditation practice as a busy, working mom
What is Habit Stacking?
7 habit stackable meditation practices you can start today
So if you’re tired of running on fumes to get through the day, struggling with keeping your mind from racing with worries and anxieties, and feeling caught up in the whirlwind of daily life, then you’re in the right place! All of that is about to change for good!
How I developed a daily meditation practice as a busy, working mom
For a long time, my meditation practice relied on having the time to do long, luxurious meditations in complete silence. I began this practice during the Covid-19 pandemic in 2020 and kept it up until my daughter was born. Suddenly that free time and silence were a thing of the past, which meant my meditation practice? Gone.
I was desperate for a sense of calm and balance. It seemed my new mom life was characterized by constant stress, overwhelm, and constantly being pulled in multiple directions.
Until one day I was absolutely fed up with trying to juggle work deadlines, household chores, and the needs of my family all at once. So I set out to find a way to practice meditation and mindfulness that was “busy-life friendly.” Let’s face it, in today’s world we cannot hope to have a moment of stillness fall into our laps.
I dusted off my 500+ hour yoga certification materials, and I also did tons of research on time management and habit development. I finally found the perfect combination of different meditation types and how to fit them into any routine.
From there I created a menu of meditation practices I could choose from every day that didn’t require silence or free time. Before I knew it, I was meditating everyday and I still am!
I felt so good, so confident, so empowered, and so in control of my time, to do list, and emotions! I finally had a way to relax and unwind, no matter how unpredictable the day turned out to be. Check out this blog post if you want to learn more about the benefits of meditation!
So here’s exactly what I learned, and how to implement it for yourself. This is exactly how to habit stack your daily meditation to find peace and balance.
It can feel intimidating to start a meditation practice. Tips like the ones listed below or a course already planned out, like this 14 day meditation program, can be helpful guides to solidify the habit of meditating everyday. Click here to get started meditating today!
What is Habit Stacking?
In his book, Atomic Habits, James Clear introduces the concept of habit stacking. It simply means building a new habit by taking advantage of an old habit. Or in other words, finding something you already do and adding an additional habit to it.
Clear explains the habit stacking formula as “After/Before [current habit], I will [new habit].” I suggest to add “during” to the formula as well.
Clear’s examples of habit stacking include putting on your workout clothes after taking off your work shoes, or practicing gratitude after sitting down to eat dinner.
Today I will show you how you can take something you already do and add meditation to it.
7 Habit Stackable Meditation Practices You Can Start Today
Now that you know what habit stacking is, we can dive into the habit stackable meditation practices!
In this simple practice, you're bringing yourself into the present moment, which is the practice of meditation and mindfulness.
1. Drinking Something Cozy
Do you enjoy a special beverage at any point of your day? If so, then you can habit stack your daily drink into a meditation ritual! Brew your favorite herbal tea, coffee, or hot chocolate and take a few moments to savor each sip. Notice the warmth of the mug in your hands, the aroma of your drink, and the temperature and sensation of the liquid as it flows down your throat. Resist the urge to do something while you drink, and choose to find stillness.
2. Candle Gazing
You might not be lighting a candle every day, but you’ll probably want to from now on! The best part of this one is that, when practiced safely, it is kid friendly! Candles practically hypnotize my daughter and I, and it’s so nice to create calm during a hectic day. To practice this form of meditation, simply light a candle and set aside a few minutes to gaze at it. Sit comfortably in front of the flame and focus on the flickering light. Allow your mind to settle as you become mesmerized by the gentle dance of the flame. If yours is scented you can also bring awareness to the smell of your candle.
3. Counting Breaths
Everyone who is alive is breathing everyday, so this is the most habit stackable meditation option of them all. It’s also a more typical meditation practice than the previous. This can be done anytime you are breathing. You could try it right now! Simply take a few minutes to focus on your breath. Count your next inhale as 1 and exhale as 2. Start over when you get to 8. If you’re able, you can sit or lie down in a comfortable position, close your eyes, and allow yourself to observe your breath as it enters and leaves your body.
4. Mindful Eating
I know you’re eating every day! Meal time can also be an opportunity to practice meditation and mindfulness. Take the time to savor each bite, noticing the flavors, textures, and sensations in your mouth. Chew slowly and mindfully, paying attention to the act of nourishing your body. Put your fork down in between every bite. Don’t do anything else while you’re eating, especially screens.
5. Walking Meditation
This meditation is best practiced with a walk that is specifically for meditating, but if you don’t have the time, you can bring mindfulness into the walking that you already do everyday. To do so, pay attention to each step you take, feeling the connection between your feet and the earth beneath you. Notice the rhythm of your breath and the sights and sounds around you. It can be especially mindful if you are in a place you can walk slow and barefoot. Either way, the walking meditation can provide you a refreshing break from the hustle and bustle of the day.
6. Body Scan
Even if it’s only to go to bed at night, most everyone lays down at some point of their day. Doing so also provides you with an opportunity to perform a quick body scan meditation. Lie down on your back and bring your awareness to each part of your body, starting from your toes and moving up to your head. The smaller you break up the pieces of your body scan, the more mindful and in the present moment you can become. Notice any areas of tension or discomfort, and consciously release any tension you may be holding. This practice not only relaxes your body but can also prepare you for a restful night's sleep.
7. Mantra
Mantra meditation is similar to counting your breaths. It can be done at any point of the day in any position or location. Simply choose a calming phrase or affirmation to repeat, and time it with your breathing. Say half your mantra on an inhale and the other half on the exhale. This is especially useful during moments of stress or anxiety. Your mantra could be something as simple as "I am calm and centered" or "Peace surrounds me" or “I can do hard things.” Repeat your chosen mantra as many times as you’d like.
Remember, each of these techniques can be seamlessly integrated into your daily routine, making meditation accessible and achievable. You can do it!
Try out this 14 day meditation program to take your meditation practice to the next level!
Conclusion
Once I discovered these meditation practices and implemented them into my daily life, I finally found the peace and balance that my brain, body, and soul was craving. I finally found a way to relax at any given moment, approach new to do’s with a greater sense of calm and focus, prioritize my time and energy. I finally found a surefire way to recharge. With these habit stackable meditation practices, meditating became easy and I feel better than ever!
I want this for you, too! If you’re ready to ditch the overwhelm, get control of your racing thoughts, and finally have a consistent daily meditation practice, then I urge you to get started with the Yoga Download’s 14 day meditation program!!
If you’re not ready to purchase the 14 day meditation course, you can still start your meditation practice! Simply do one of the meditations listed above every day. Download my FREE Meditation Journal below to stay consistent and track your progress! Use the form below to get INSTANT access to the journal and start your meditaiton journey today!
