6 Ways to Incorporate Meditation and Pranayama into your Busy Lifestyle

Meditation (focussing your mind) and pranayama (breath-work) have endless benefits, but we often struggle to find the time to focus on ourselves in our modern day busy lifestyles. I have found these 6 quick techniques easy to incorporate in my daily routine and very rewarding and effective.

Step 1 – Wake Up and Smile!

Every morning, as soon as I wake up, I put on a big grin for at least 2 minutes. Smiling releases endorphins and serotonin into our body (even if the smile is forced!). This elevates your mood and also relaxes your body. Smiling is a natural drug – a great way to start of your morning! I combine my 2 minutes of smiling with listing off the things that I am grateful for in my head. This technique really helps me to gain some energy and jump out of bed in the dreariest of mornings.

Step 2 – A Cold Shower a Day Keeps the Doctor Away

Cold showers in the morning are God’s gift. They increase your endorphins, improve your metabolism, improve circulation around your body and help your immune system fight off common illnesses. I try and stay under the cold water for at least 2 minutes. Whilst I’m there I take deep breaths, in and out my nose, to help stop my heartbeat from racing. The cold water puts the body under natural stress, and by keeping your heart calm, you are training your body to cope with situational stresses in the future. It’s magic really!

Step 3 – Get your digestive system going

Pranayama can be a great way to get your juices flowing and your digestive system moving. I practice Uddiyana Bandha Kriya, a more intermediate type of breath-work, where your abdomen locks in your breath to help the flow of energy around your body. Other pranayama techniques that help your gut health include Kapalabati Kriya, Nauli breath and Bhastrika Pranayama. Keep an eye out for my tutorials on these!

Step 4 – Transition Breaths

Especially when working from home, it can be difficult to focus the mind when jumping from one task to another. When I’ve ticked off a job on my to-do list, and moving onto the next, I take two deep breaths to reset and re-focus my mind – it works a treat! Additionally, when it comes to the evening and I’m moving from my working headspace to my relaxing headspace, I like to do some breath-work for 5-10 minutes. This helps my body and mind to relieve stress and tension and realise its time too chill. Usually I do Alternate Nostril Breathing, Sitkari or Sithali – again keep your eye out for these tutorials!

WHAT’S YOUR MEDITATION ROUTINE?

Step 5 – Get your steps up!

Mindful walking is a great way to incorporate meditation into your busy life. Whether you’re running errands, walking to work or doing your daily exercise, you can walk mindfully. Start by noticing your breath, and begin to breathe more deeply. Try to time your breath with your steps – *inhale* for 4 steps, *exhale* for 4 steps. Maybe you can even focus your mind by counting your steps. If you are walking in a hectic city centre you can listen to some relaxing music, but if you’re walking in the calm countryside try walking without headphones and listen to the birdsong and breeze around you. Make sure to take in the view and stop to notice the nature around you : )

Step 6 – Night time Meditationzzzzz

I like to round up my day with a guided mediation. Mediating before bed can help to quieten your mind and relax the tension built up in your body throughout the day. Focussing on and slowing down your breath can help to slow down your heart rate. It triggers a parasympathetic response to wind down and drift off to sleep. I recommend using a guided mediation on YouTube or the apps Headspace and Calm – with someone else guiding you it’s easier to nod off to sleep. Meditating at night not only can help send you off to sleep quicker but it can also improve your quality of sleep and leave you feeling more bright eyed and refreshed in the morning!