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Incorporating Meditation into Your Busy Life: A One-Week Experiment

by U Saffi
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Incorporating Meditation into Your Busy Life A One-Week Experiment

Incorporating Meditation into Your Busy Life: A One-Week Experiment. Embarking on the journey of learning a new skill or practice, such as meditation, can be exhilarating yet daunting. The real challenge often lies in seamlessly integrating it into the hustle and bustle of your daily routine. We all encounter those days when the mere act of showering feels like a monumental achievement, let alone carving out time for a quiet meditation session. However, the need for moments of stillness and reflection is perhaps most crucial during these hectic periods. In this one-week experiment, we’ll explore practical techniques to weave meditation into the fabric of your busy day, making it an accessible and transformative process.

The Extended Meditation Experience

A vital aspect of a meaningful meditation practice is recognizing that it extends beyond the confines of a set timeframe. Often, the benefits of meditation dissipate quickly once the timer signals the end of a session. To counteract this, we aim to view meditation not as a temporary respite but as a continuous and transformative journey that enhances various facets of our lives.

Week 4 Mission: Taking Meditation “Off the Cushion”

The focus of this week is to seamlessly transition meditation from a designated practice to an omnipresent force enriching your daily life. By incorporating brief “reminder” or “mini” practices into your routine, you can sustain the benefits of meditation throughout the day. The goal is to establish a connection with moments of calm and focus, irrespective of your surroundings or schedule.

How to Execute the Plan

The mechanics of this experiment involve infusing mindfulness into your daily activities through simple, yet effective, techniques. Here are six practices to explore over the week:

Chore Meditation:

Transform routine chores into meditative moments by introducing a focusing element. Count your breaths while cleaning, folding laundry, or performing tasks that are automatic and don’t require intense decision-making. Use these activities as opportunities for mindfulness.

Walking Meditation:

Infuse your walks with mindfulness by synchronizing your breathing with your steps. If time doesn’t permit slow walking, integrate a breath with every two or three steps. This practice, popularized by Thich Nhat Hanh, connects movement with breath, fostering a powerful meditative state.

Exercise Meditation:

Elevate your workout routine to a meditative experience by directing your mental focus to your body. Visualize the intricate movements of your muscles, appreciate your body’s adjustments, and revel in your balance. Consider exploring mindfulness-based exercises like tai chi or yoga for an added dimension.

Two Breaths:

Engage your meditative state with just two intentional breaths. Incorporate this practice before making phone calls, responding to emails, or starting your car. This quick and simple technique serves as a reminder to infuse mindfulness into various aspects of your busy day.

Sound Cue:

Select a recurring sound in your environment and associate it with a brief meditative pause. Traditionally, monks used wind chimes or bells. In your setting, this could be a colleague’s cell phone or any frequent sound. Pause for two breaths each time you hear this cue, anchoring yourself in the present moment.


Identify transitions in your day—moving from one setting to another—and insert a five-second meditative pause. Whether entering your car, stepping into your workplace, or opening your front door, take a moment to ground yourself before embracing the new setting. Even routine actions like opening a computer program can become moments of transition.

Your Meditation Commitment This Week:

“This week, I will experiment with incorporating at least one of these brief meditation practices into my daily routine.”


Tips for Success:

These practices are complementary to, not substitutes for, your daily meditation. Regular sessions build the foundation for effectively applying meditation principles throughout your day.

Begin with practices you can do alone to facilitate focused awareness. Settings like your car, while working on the computer, or during household chores provide privacy for these initial attempts.

Marvel at the complexity of the human body during daily activities. Picture an “exercise meditation” as you move through your day, appreciating the coordination of muscles and nerves.

Ready for More?

For those eager to delve deeper, consider developing a mindfulness practice. Mindfulness involves being fully aware of each action, contrasting with automatic, mindless behaviors. Choose a daily activity, such as opening a door, and consciously engage with the process. Can you maintain awareness with each opening and closing, truly present in the moment? This practice demands effort and repetition but promises to enhance your mindfulness skills over time.

Incorporating Meditation into Your Busy Life: A One-Week Experiment!

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