If you’re juggling responsibilities at home and work, it can be difficult to carve out
time to sit down and meditate. While you’re trying to organize your days, you can still
start living more meditatively right now. Take a look at these practical ideas for
building more reflection and mindfulness into your routines.
Benefits of Living Meditatively
1. Increase your peace of mind. Even brief periods of meditation help to clear your
mind of nagging concerns and pointless regrets. You’ll soon feel more relaxed and
at ease. With your mind at peace, you can still feel content when you miss the
last bus or lock your keys inside your car.
2. Accomplish more. Clarity of mind enhances your thinking and decision making.
You manage your time effectively and achieve more with less effort.
3. Enjoy greater happiness. Once you start living meditatively, be prepared to
smile frequently and feel more optimistic. The kindness and affection you offer to
others will be returned to you many times over.
Basic Principles of Living Meditatively
1. Slow down. Do you feel like you are being swept along by external
circumstances and obligations? Moving at a more leisurely pace enables you to
take control. Set priorities and think strategically about how you want to allocate your resources.
2. Focus your attention. It’s easy to wind up being pulled in multiple directions. Set
aside distractions and give your full attention to one task. Notice how much more
quickly you complete your grocery shopping without forgetting a single item
that you need for dinner.
3. Observe your surroundings. Extend your awareness outwards. Appreciate the
beauty of nature. Seize opportunities to make a new friend or acquire a
valuable career skill.
4. Let go of expectations. Expectations can undermine your happiness. Realize
that much of life is uncertain, but you can shape your experiences by how you
decide to respond to events. Resolve to learn from your mishaps and persevere
through discomfort.
5. Generate compassion. Remember that you have plenty of company in
adversity. Reach out to an acquaintance or coworker who looks like they need a
helping hand. Validate the struggles of others and wish them well.
6. Express gratitude. Write up a list of the many things you have to be thankful for.
Post it somewhere you can see it each morning. Tell others how they bring
more joy into your life and help you to build your character.
Applying Meditation to Routine Activities
1. Care for your body. It’s easier to meditate when you keep your body in top
shape. Eat nutritious foods and exercise on a regular basis. Go to bed and wake
up at the same time each day. See your doctor for regular checkups.
2. Strengthen your relationships. Living and working with others often creates
some of our most challenging and rewarding experiences. Mindfulness can help
you to be more patient with your children and closer to your spouse. You may
discover new solutions for resolving conflicts with coworkers.
3. Do meaningful work. Meditation is also good for your job satisfaction. Consider
how your current position aligns with your values and talents. Take on new
projects to learn what tasks give you the greatest sense of fulfillment.
4. Serve your community. Give back to your community through your work and
leisure activities. Living meditatively will show you that kindness and generosity
are highly gratifying.
You can benefit from meditation even when you’re under pressure to complete a
sales report and pick your kids up from daycare. Living mindfully is a gradual
approach that will help you to focus your mind and open your heart.