How to Meditate During a Busy Day   

How to Meditate During a Busy Day

Young woman working from home taking a break during the work day to meditate and relax.
Clinical Contributors to this story:
Paula O'Neill , MS, RN, HNB-BC
Caroline V. Santoro, BSN, RN, HNB-BC

The idea of meditating during a busy day may seem unrealistic. However, it can be done. If you can find time to watch TV or scroll through your social media feeds, you definitely have time to meditate. The busier you are, the more you may need meditation. 

Benefits of meditation

  • Reduces stress level
  • Improves sleep quality 
  • Control anxiety 
  • Enhances self-awareness
  • Decreases blood pressure
  • Reduces chronic pain 

Remember meditation is a simple practice that can be done anywhere, anytime. You don’t need special tools or a place to meditate, and you don’t even have to always sit in a “yoga” position. You can meditate when you’re walking or sitting. All you need is just a few minutes from your day.

Here are five ways you can squeeze a meditation into your daily schedule, no matter how busy your day is: 

  1. Get up and meditate - The best time to meditate is as soon as you wake up. If you get up and check your email or your phone, there’s a good chance you will get distracted. So don’t think about it, just wake up to meditate, even if it’s just for five minutes. You might want to set the alarm a little earlier to be able to squeeze this into your daily routine.
  2. Schedule a meeting with yourself - Schedule a 10-minute meditation break on your calendar, or take five to 10 minutes during your lunch break. You can simply sit and meditate at your desk or workspace.
  3. Meditate while you commute - If you take public transportation, popping on your headphones and making use of guided meditation during your commute can be an amazing way to relax before you kick start your busy day and before you come home. It’s important to pause and take a few deep breaths. If you drive to work, take an extra five minutes in the parking lot, or in your driveway at the end of the day, to center yourself. 
  4. Meditate while waiting - Instead of grabbing your phone and scrolling through your social media, leverage your time by meditating while waiting at a doctor’s office or in line at the grocery store.
  5. Meditate before bed - If you are still struggling to find time to meditate during the day, practice meditation before sleeping at night. Night can be the best time to relax your mind and body. As a result, you’ll have a better sleep.

Tips to help you meditate better 

  • Use guided meditations to help you. There are so many apps such as Insight Timer, that offer free guided meditation for beginners.
  • Don’t worry about how long you should meditate, focus more on being consistent and practicing daily.
  • It’s okay to have thoughts enter your mind while meditating. Don’t get discouraged, just keep going.
  • Start with short meditations and gradually build them up over time. It’s okay to even meditate for 2 minutes. Once you feel comfortable, increase your sessions gradually.

Next Steps & Resources:

  • Meet our sources: Paula O'Neill and Caroline V. Santoro
  • To make an appointment with a health care provider near you, call 800-822-8905 or visit our website.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.


Subscribe to get the latest health tips from our expert clinicians delivered weekly to your inbox.

We use cookies to improve your experience. Please read our Privacy Policy or click Accept.