Health & Wellness

4 Little Hints to Find Time for Your Daily Mindfulness Meditation

Have you ever thought that you will never be able to meditate as your life is filled with work, children,pets, shopping, cleaning, cooking, gardening etc. etc.? Trust me, you are not alone! On the contrary, when looking around me, I don’t know anybody who could actually not identify with the above. Quite sad I find as the most precious moments in a day are these couple of moments that you dedicate to yourself and to your own well-being.

But the good news is that if I am able to find time in my busy life, you also can! It is actually quite easy if you start by reminding yourself that 15-20 minutes of practicing a relaxation technique a day can easily be the equivalent of 2-3 hours of sleep[1]…as I can never get enough sleep it seems, the prospect of spending only 15-20 minutes a day meditating and feeling like having slept over 10 hours at night, is really an exciting one for me. The second thing to keep in mind is that you don’t necessarily need to practice ‘formal’ meditation each and every time but that there are many ‘informal’ ways that can be highly beneficial to you also. Whereas “in formal mindfulness practice, the meditator sits with eyes closed, focusing the attention on the sensations and movement of the breath for approximately 45-60 minutes at a time, at least once a day”[2]; the informal mindfulness practice can basically be carried out in any situation of your life.[3] So, here’s how to make some space for yourself:

1.   Use some of the time you spend walking during the day to do it in a ‘mindful’ way. Do you walk with your dog? Walk the children to school? Walk to the train or simply walk to lunch or around the office/your house? Well, just bring full moment-to-moment attention to everything happening in your body while you walk; that’s it! You can actually walk at any speed, slowly or fast. What counts is that you are fully into what you are doing.[4]

2.   Take one of the routine actions you perform during the day (washing, cooking, brushing your teeth etc.) and start doing it mindfully. Concentrate of the action itself and clear all other thoughts of your mind. What are you feeling? What are you smelling/tasting?

3.   Eat one meal a day mindfully, really tasting what you eat and being fully there… it can be as short as 10 minutes or as long as a full meal. Focus on the texture of the food, the different sensations you might have etc.

4.   Take 15 minutes of out of lunch break, fix a meeting with yourself.

[1] Just search for this on the internet and you will find multiple articles on the subject, such as for example.

[2] Free medical dictionary:

[3] Read for example the Chapter ‘Mindfulness Without Butt on Cushion”, p. 51 et seqq. in “Search Inside Yourself” from Chade-Meng Tan.

[4] See also ‘Walking meditation’ in “Search Inside Yourself”, p. 55-56.

  Discuss This Article

Comments: 4

  • Thank you for these helpful suggestions. What I recommend to participants at our workshops is making a list of all their activities and commitments, including meditation. I remind them that their spiritual development is important to their family’s happiness, because it will enable them to truly be there for them.

    Then prioritize their commitments according to how much they contribute to their family’s happiness, and give up the least important ones to make time for their personal needs. With many of our commitments, we have no choice in the short-run. We can’t quit our jobs or abandon our families.

    By prioritizing our commitments, we can easily find a few minutes for a daily meditation practice.

    Charles A. Francis
    The Mindfulness Meditation Institute

  • Hi there, your recommendation sounds very good as well and I am going to try this out in my coaching sessions. You are right: setting the right priorities helps enourmously! Thanks for your comment! Jenny

  • Jenny,

    I have something else that I think will benefit your clients tremendously. It’s called writing meditation.

    Clinical psychologist and author Dr. Elisha Goldstein wrote about it in his article, “Wiring the Brain for Better Relationships.” What the writing meditation does is reprogram our subconscious in a way that seems to be much more effective than simply reading, hearing, or reciting the affirmations.

    Almost everyone who has tried it has experienced profound changes in just a matter of days. I saw one very angry young man overcome his anger in just a couple of weeks of doing the exercise, and a few minutes of daily mindfulness meditation.

    It works really well for improving our relationships and healing the wounds from our past. It also helps people sleep much better. You can download a free copy from our website. I think you’ll be amazed a how well it works.

    Charles A. Francis
    The Mindfulness Meditation Institute

  • Dear Charles, your comment comes very timely! I have just been reading about journaling and wanted to try this out for myself to see if it really works. Your writing meditation sounds very interesting as well, I have just downloaded it on your website. I am also following you on Twitter so looking forward to reading more and to connect with you! Jenny

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