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Daily Meditation Practices for Busy People

In this guide, we’ll explore practical and accessible daily meditation practices and techniques tailored specifically for busy people. Whether you have five minutes or an hour to spare, we’re here to help you carve out sacred moments of stillness amidst the chaos.

1 Minute Pause

Daily Meditation Practices for Busy People
- 1 minute pause

When you are feeling agitated or stressed, or in any moment that seems suitable, give yourself the gift of a quick pause.

Find a quiet spot if possible, but if not, simply close your eyes or lower your gaze.

Sense into any tensions in your face or shoulders, along your arms and down through your torso, allowing to to soften and relax if possible.

Bring your attention to your breath with a deep inhale. Notice the sensations of your body, feeling into embodied presence.

Exhale slowly, visualizing the tension releasing with the breath.

Allow yourself to be fully present in this moment, letting go of worries about the past or future.

Slowly open your attention to the sights, sounds, and sensations around you, without judgment.

Now, re-engage with your day with a renewed sense of groundedness, presence and clarity.

3 Mindful Breaths

If you are feeling the need for a quick reset, try taking three mindful breaths.

Pause whatever you’re doing for just a moment.

Inhale deeply through your nose, feeling the air fill your lungs.

Exhale slowly through your mouth, releasing any tension or stress.

Repeat this two more times, focusing all your attention on the sensation of your breath.

This can be a helpful way to book-end any task, meeting or job, allowing for a moment of calm and clarity before moving on to whatever is next.

Slow Down by 10%

Challenge yourself to slow down by just 10% in everyday tasks. You’ll be amazed at how different this can make you feel. Whether walking, eating, or working, consciously take your time and savor each moment.

Let the slowing down be natural and easeful, the result of relaxing, not forcing.

Pay attention to the details of your actions—the texture of your food, the rhythm of your steps, the nuances of your work.

This small adjustment fosters relaxation, brings you more into contact with your sensory world and your immediate experience, corrects for the habit of being lost in thought, and increases your appreciation of everyday life.

Find Space in the Midst of It All

Daily Meditation Practices for Busy People
- Find Space in the Midst of it all

Even in the busiest moments, you can tap into the spaciousness that resides within you.

When you’re stuck in traffic, waiting in line, or in between meetings, use these moments as opportunities to practice mindful presence.

Instead of reaching for your phone or getting lost in thought, bring your attention to your breath and the sensations in your body.

Allow yourself to simply be, without needing to fill every moment with activity or distraction.

Finding space in the midst of it all can help you stay grounded and connected to the present moment, no matter what challenges you may be facing.

Click here for more tips on how to practice mindfulness in your daily life.