This is a reply to a comment on my previous newsletter, Embracing the Dawn: How Early Morning Routines Transformed My Life about how to meditate with an irregular work schedule. Since the last article focused on morning routines, I want to address meditation specifically here, as it’s crucial for many people dealing with busy lives. I started with meditation myself and understand the challenges involved.

Understanding Your Purpose

Before starting a meditation practice, it’s essential to understand your motivation. If you’re meditating because you’ve heard it’s good or because you saw it recommended somewhere, you might struggle to stay committed. Instead, focus on why you want to meditate and how it can benefit you personally. Research the scientific benefits and consider how meditation can align with your goals. A clear purpose will help you stay motivated and committed.

Flexible Timing

Meditation experts often suggest setting a specific time and place for practice. However, this can be challenging with an irregular schedule. Don’t stress if you can’t meditate at a set time. Meditation can be effective at any time of day, as long as you approach it with a calm and focused mind. Whether you wake up at 5 am or 7 am, try to meditate shortly after getting up, when your mind is still fresh. Start with 10 minutes for 6 days a week, daily in the morning and before bed. Consistency is more important than timing. Remember, you are a witness to your thoughts, not involved in them.

Choosing the Right Place

It’s helpful to have a dedicated spot for meditation, but this isn’t always possible. Ideally, choose a quiet, undisturbed place. I meditate in my Pooja room at home because it’s peaceful. When traveling or visiting friends, I find a quiet spot, like a seat on a bus or train. Even if you’re staying with relatives, you can meditate in a comfortable spot, like a bed. The key is to make meditation a natural part of your routine, regardless of location.

Simple Meditation Techniques

There are many meditation methods, but starting with a simple approach can be effective. I initially explored various techniques before settling on Soto Zen Zazen meditation. This method involves sitting quietly with your eyes closed and observing your thoughts without focusing on anything specific. You don’t need to concentrate on an object or name. Maintain a straight posture, whether sitting on the floor or a chair, and simply be present with your thoughts.

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Minimal Meditation Items

You don’t need many items to meditate effectively. I use just a cushion and, initially, the Insight Timer app for its start and end bells. Avoid distractions like lamps, music, or room fresheners. Even if there are external noises, such as construction, focus on your practice. Meditation is about being present, no matter the surroundings.

Mindful Eating

What you eat can affect your meditation practice. Heavy or greasy foods can impact your body and mind, making meditation more challenging. Aim to eat light, balanced meals to support your practice. While food could be a topic of its own, mindful eating can enhance your meditation experience.

I hope this helps clarify how to fit meditation into your busy life. Feel free to reach out if you have more questions or need further guidance!

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By Rajmahendra