You’re busy. You go from meeting to meeting, then to your workout, then out with friends. It’s hard to carve out time to meditate. We all know mindfulness has proven benefits, but how do we go about fitting it into our normal everyday hectic lifestyles? Below are four tools you can use to squeeze meditation into even the busiest of schedules. They’re ordered by the amount of time they take, from shortest to longest, and they’ll all help you boost productivity, establish calm, and live your best self.
Spire Green Dots
Inside the Spire app we’ve launched the Green Dots Breathing Exercise. It is a really powerful tool to help control emotions. By tracking your breath depth and frequency, in less than 30 seconds it can significantly reduce your tension and help you be more present. This is the perfect exercise for people with very little time to dedicate to meditation, but who still need a quick change of mood or focus. Take your phone out and follow the exercise as often as you feel like you need a quick boost. If you don’t already have a Spire, pick one up today to integrate this powerful exercise into your routine.
Also inside the Spire app is our mindfulness boosts. Each of these boosts are guided meditations focusing on a particular need, like reducing tension or increasing focus. These boosts range from just short of a minute to around five minutes. They take a bit longer than the Green Dots Breathing Exercise, but can be particularly effective at transforming your mood and focus. Give them a try when you can retreat to a quiet space for a few moments during your day.
If you have more time and want to be more consistent with your meditation the Headspace app is an excellent tool. The app helps you build consistency by giving you rewards for moving along with your mindfulness practice. Pairing Headspace and Spire can help you track the impact of your meditation on your day to day life. Download the app to get started today.
While mindfulness is hard to integrate in a busy schedule, one of the best tricks for actually getting something into your day is to block off time for it on your calendar. This is especially important for people that share their calendars with coworkers. Add a “meeting” to your calendar that makes it clear you aren’t available, and then go sneak off to an empty conference room or phone booth and complete your Spire boost or Headspace meditation. Either Way, carving out time for your mindfulness is the single best way to change the discussion from if you’ll do it, to when you’ll do it.
Interesting in incorporating more meditation in your day? Spire uses proven science to help boost productivity and reduce tension. Learn more about Spire.