If you’re reading this and you follow Tiny Buddha, chances are you’re already intrigued by meditation and perhaps even practicing it. But if you’re anything like me, you might find it hard to be consistent, given the demands of your busy life. Which means you don’t always reap the benefits you know a sustained practice can provide (reduced stress, better sleep, and less emotional reactivity, to name a few).
As a mom of two who works from home, it can be challenging to find space both in my schedule and in my house to just be for a while—especially since I often default to an all-or-nothing mentality and rarely have large windows of time to play with. But I’ve found a few simple ways to incorporate meditation into my daily life that I suspect will help you too. (The final tip recommends a meditation app I love and includes a link to get one month free!)
Tip 1: Embrace the art of “little and often.”
Many of us start with grand aspirations, committing to thirty minutes of daily meditation. But life takes over, and soon we find ourselves skipping sessions, lost in the cycles of stress and busyness. Then we feel guilty about ‘failing’ at our new habit, creating internal conflict around something that was meant to help reduce it.
Lofty goals often lead to giving up or procrastinating. But the benefits of meditation emerge from regular practice, no matter the length of the session, so prioritize frequency over duration. Aiming for five to ten minutes a day makes it more achievable and easier to fit into your schedule. Remember, five minutes of presence is better than none at all.
By embracing the “little and often” approach, you can make meditation an integral part of your daily routine. And the more you return to the practice, the more it will infuse other parts of your life. Soon, meditative awareness will become second nature—that’s when the transformations start taking place.
Tip 2: Focus on long-term benefits over short-term relief.
I can’t tell you how many times I’ve searched online for a quick-fix guided meditation to alleviate stress, anxiety, or insomnia. It usually happens when I’ve deprioritized my self-care and needs for too long, and I’m desperately searching for something to provide a little relief.
Many of us treat meditation like a bandage, hoping it will immediately mend our current wave of emotion or exhaustion. But true transformation is not immediate; it comes from a regular practice that goes beyond the surface layers of our changing daily states.
Instead of seeing meditation as a quick fix for those states, we need to see it as a journey of going deeper into the hidden layers our being so we can understand our emotional triggers and create more meaningful, longer lasting changes that will inspire a deeper level of transformation.
See meditation not as a band-aid, but as a longer journey that empowers you to navigate life’s ups and downs with less reaction, a greater sense of resilience, and more ease.
Tip 3: Harness the power of knowing why.
I remember once reading about a woman who was quitting smoking who decided to put a picture of her daughter on her pack of cigarettes. Seeing her daughter’s face was a powerful cue to pause before lighting up in a moment of impulse or emotion. It reminded her not just that she wants to be healthier, but why—so she can be there for the most important person in her life.
I know that meditation not only regulates my mood but helps me regulate my sons’ moods as well. It helps me see people through a more loving, grateful lens, with less fear and judgment. And it generally increases my awareness of all the habits that create conflict with the people I love. Since connection is one of my top priorities and needs, it helps to remember that meditation is the key to being my best self and doing my part to create healthy, happy relationships.
When you have a clear intention for your practice, it’s far easier to maintain motivation, especially during moments of low enthusiasm. That will make it so much easier to keep coming back to your cushion (if you use one). Once you’re there, meditation is easier than you might think.
Tip 4: Find moments of space amid your busy day.
Meditation doesn’t have to be confined to closed eyes and tranquil settings; it’s the art of being knowingly aware, wherever you are and whatever you’re doing. So, as you go about your day—walking, commuting, conversing, or waiting in line at the store—embrace these opportunities to pause, breathe, and reconnect with presence.
Back when I lived in NYC, I practiced yoga in a studio in Times Square, near where I lived, which meant it was usually quite loud outside. While lying in savasana at the end of the class, I was often amazed and grateful that I could find peace and stillness amid such chaos—because this made it far easier to practice finding this same meditative awareness out in the real world.
If you can start regularly bringing your practice into your daily life—embracing the now with mindfulness and less internal resistance—you’ll likely find yourself gravitating toward meditation more frequently because you’ll want to keep experiencing increased calm and clarity in your daily life.
Tip 5: Download Moments of Space to boost your habit and transformation.
I’m always on the lookout for tools to help me better care for mind and body, so I was thrilled to recently connect with the people behind Moments of Space, and I’m grateful that they’ve offered one free month to members of the Tiny Buddha community.
Moments of Space is an iOS meditation app that empowers you on a journey of awakening, that you can use anytime, anywhere. With wisdom derived from the ancient Dzogchen and Mahamudra teachings, the app offers structured meditation Paths centered around the pillars of Body, Mind, Heart, and Space. Your journey will be tailored to your unique needs to help you build and sustain a meditation habit and unlock deeper, lasting inner transformation.
Each Path offers a step-by-step approach—encompassing teaching, learning, contemplation, meditation, application, and skill refinement—guiding you toward an awakened mindset while providing clarity and understanding to sustain your practice with purpose.
Unlike many meditation apps, Moments of Space is great at explaining the whys and hows. Every Path meditation begins with an introduction, explaining the purpose and mechanics behind each technique.
The app also celebrates the art of open-eyed awareness, empowering you to find presence amid life’s busyness. Whether you’re walking or waiting, the app helps you seize these opportunities to tune into your deeper awareness.
One thing I especially appreciate is that Moments of Space offers a journey tracker and monthly rewards to keep you motivated to practice consistently so you can experience the profound impact of daily meditation. I also love how the app’s buddy system lets you share your progress with friends and the community for mutual support and accountability.
Moments of Space wants you to infuse your life with meditation, not stress about how to fit it in. With meditations ranging from two to thirty minutes, guided meditations for specific emotional states, and a Timer that allows for unguided sessions, you can tailor your practice to suit your schedule and needs.
If you’re ready to transcend your daily stressors and tap into the healing, calming power of mindful awareness, I highlight recommend taking a moment of time to download Moments of Space. You can claim your free month here.
About Lori Deschene
Lori Deschene is the founder of Tiny Buddha. She’s also the author of Tiny Buddha’s Gratitude Journal, Tiny Buddha’s Worry Journal, and Tiny Buddha’s Inner Strength Journal and co-founder of Recreate Your Life Story, an online course that helps you let go of the past and live a life you love. For daily wisdom, join the Tiny Buddha list here. You can also follow Tiny Buddha on Facebook, Twitter, and Instagram.
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