Most Americans feel like they have no free time, but studies suggest that the average full-time worker has over 4 hours a day where they have nothing to do. The reason it doesn’t feel like this is because it is easy to become lost in your own thoughts, thinking about work and personal issues, and then suddenly the day is over. Not to mention the time wasted scrolling through phones. This may be why you find yourself struggling to find time to meditate, so here are a few ways you can achieve your spiritual goals.
During the shower, commute, cleaning dishes…
There are plenty of activities that don’t require your full attention. When this is the case, then it is the perfect opportunity to become mindful. If there is any spare time in the shower between actually washing, don’t become lost in thought. Use this time to focus on nothing more than the present moments; the feeling of hot water running down your body, the smell of shampoos and shower gels, the white noise of rushing water hitting the floor.
If you take public transport, then what are you doing during this time? Are you checking emails, people watching or thinking about work? Consider meditating on the rise and fall of your breath instead. This will leave you relaxed, yet energized as you enter the workplace. Things you can do automatically such as washing dishes or brushing your teeth are other perfect moments to try and become mindful.
Make time before and after sleep
The few minutes you get to yourself each day (aside from time spent in the bathroom) are usually as you wake up and before you go to sleep. Depending on the routines of your coinhabitants, first thing in the morning and last thing at night tend to be when everything is still and silent. Before you even think about your tasks for the day or check your phone, take this time to meditate.
Stay lying down or get out of bed and sit on the floor or in a chair. Try not to think about the day ahead, but instead focus on the present moment, following the gentle motions of your chest as you breathe slowly and deeply. This will help you start the day feeling calm and positive. Alternatively, you will end the day relaxed, removing any anxious thoughts.
Five minutes is enough
There’s no need to spend 10 hours a day in silent meditation. Studies suggest that any amount will have a large effect. So if you are concerned you can’t fit mindfulness in a day, simply lower your goal. If five minutes is all you can manage, then that’s five minutes where you can reap enormous spiritual benefits. Over time you’ll realize that there are plenty of opportunities to fit mindfulness practice in, with short bursts adding up throughout the day.
Becoming mindful is an important part of spiritual growth. Think about your daily routine and find places where you can easily slot in meditation. It won’t feel like it’s taking up any of your schedule but could offer a boost to your mental wellbeing.