7am: Start as you mean to go on
“Finding time to meditate is difficult for all of us. Let’s face it – life is busy. There’s an old saying that claims, if you can’t find 10 minutes in your day to meditate, you probably need 20 minutes,” says Dr Megan Jones Bell, chief science officer at guided meditation app Headspace (headspace.com). “As a mum, I find that if I get up a little bit earlier than my one-year-old I can fit in my daily meditation practice, and it sets my day off in the right direction.”
7:30am: Have a power shower
“If you feel too busy to meditate, try meditating in the shower – it’s already part of your day, so no extra time is required,” says Christian Slomka, community manager at mindfulness app Calm. “Often the mind is tangled up in a mess of past regrets, worries about the future and demanding to-do lists. So, instead of giving your attention to those thoughts (you likely already give them more than enough time), shift your awareness to the sensation of showering.
“If you get distracted by your thoughts, don’t worry, that’s normal. Your job is to kindly invite yourself back to your breathing, the sound of the running water, the scent of your soap, the temperature, and the feeling of massaging your scalp with shampoo. Spending time in the present moment like this will help you to develop the ability to concentrate when you need to focus, settle your mind when you need rest, expand your perspective and tune into the wisdom within.”
8am: Breakfast mindfully
“Just take a moment to stop and notice where you are right now. Engage your senses one at a time,” says meditation teacher Sarah Presley (sarahpresley.co.uk). “What can you taste? Can you taste your toast? How does your coffee taste? What can you smell? Is it strong or faint? Does it remind you of anything? What can you touch? How does it feel – rough or smooth, cool or warm? What can you see around you? Take in the shapes and colours – does anything stand out? What can you hear? Is it a constant or intermittent sound? Congratulations! You have just been completely in the present moment.”
8:30am: Calm your commute
When you sit down on the bus, tube or train, direct your attention to all the various sounds around you,” says Anna Wikfalk, mindfulness expert at The Mindfulness App. “There’s no need to judge or evaluate the sounds. Instead, see if you can be curious of the different qualities of the noises – high or low, sharp or soft, and so on. Just rest in the landscape of sounds.”
9am: Find your feet
“One of the quickest and most effective mindfulness hacks is to consciously feel the sensations of contact between the soles of your feet and the ground,” says meditation teacher Maggie Richards (maggierichards.co.uk), author of A Guide to Being a Better Being. “Be curious about this one aspect of your present moment experience. You should soon find yourself feeling more grounded and clear headed. Practise this often throughout the day, whether sitting, standing or walking, and you’ll enjoy new levels of clarity and calm.”
12pm: Become body aware
“The best way to start unplugging is to try it now as you sit reading this article!” says Rohan Gunatillake, creator of Buddhify mindfulness app. “If, as you read this, you can be aware of any tension in your body or how your hands feel, you are already starting to practise. This is known as body awareness and it develops sensitivity, balance and stability.
“Meditation is something you can do anywhere and everywhere. The best way to introduce mindfulness into your daily routine is to pick a time of the day when you’re able to practise. When you are going out for lunch, for example, slow down and notice your step and what’s going on around you. Perhaps, start noticing people and send them kind thoughts. Wish them well with a loving kindness mantra such as ‘may you be well, may you be happy’. This helps us take time away from our own personal storyline.
4pm: Soothe work stress
Difficult day? Left to its own devices, your lower or ‘monkey mind’ is generally negative – you might walk away from work thinking “he talked too loudly”, “she wasn’t helpful”, “I’m tired”, and so on. Yet, you have a choice. “Get stressed by your stress or empower yourself with positive thoughts,” says Richards. “Look for the good in and around you. Try it now. Notice the comfort of your seat, someone’s beautiful smile, a colourful pair of shoes or the blue sky above. Now, notice how with time your inner world starts to lighten and relax. One simple switch in attitude, practised regularly, can truly uplift your day.”
20-second soothers
1. Plug your headphones in.
“Listening to relaxing music, especially slow, quiet classical music can have a positive affect on our bodies’ physiological functions,” says Dr Rupert Critchley from Viva medical Clinics (vivamediclinics.com). “It decreases stress hormones while also lowering the heart rate and blood pressure.”
2. Check in with your breath.
“Becoming aware of the physical, rhythmic sensations of your breath switches on the relaxation response,” says Richards. “If your breath is tight or shallow, gently place a hand on your abdomen and feel your breath rising and falling against your resting palm.”
3. Self-massage.
“Lean back in your chair and use two fingers to massage the point where the neck meets the skull for 20 seconds,” says Dr Critchley. “The skull is a hot bed full of pressure points and thus massaging it can reduce stress levels.”
Best apps for on-the-go calm
Buddhify
A range of soothers you can do when at work, commuting, eating, exercising at the gym and much more.
Best bit: There’s a single fee for all meditation content, rather than an expensive monthly subscription.
Buy: £4.99 on iOS or £2.99 on Android.
Calm
Meditation and mental wellness app, which includes 21-day and week-long programmes, relaxing music, sleep stories and nature sounds.
Best bit: The Calm Masterclasses on mental health and wellbeing subjects are delivered by world experts.
Buy: Free to download on iOS/Android but paid subscription for premium content.
Headspace
Former Buddhist monk, Andy Puddicombe, is the voice of this British guided meditation app, which boasts ‘packs’ for sleep, stress, kids, work and more.
Best bit: The variety. There’s a range of tried and tested techniques to help you meditate, including body scans, noting and visualizations.
Buy: Free to download on iOS/Android but paid subscription for premium content.
The Mindfulness App
Meditations with world-renowned teachers in an accessible format.
Best bit: Its reminder function, which can be activated at specific times and places so you never forget to breathe!
Buy: Free to download on iOS/Android but paid subscription for premium content.
