One way to add meditation to your day without sitting down is to do a walking meditation. Go outside for a walk. Leave your music and phone at home and focus on enjoying the sounds around you. Remember when as a child you would look up at the clouds and come up with what they looked like? Channel your inner child and take five minutes to watch the clouds or the flowers and just be in that moment.
A humming meditation is one you can do while driving. Humming has been shown to help reduce stress and blood pressure while increasing lymphatic circulation and melatonin production. It is a simple way to stimulate brain cells and allow the body and mind to become one again. Take a few deep breaths and on the exhale begin to hum until you need to inhale. Do that as many times as you’d like or set a timer. You will feel the results immediately as your body will feel more vibrant and awake.
My final suggestion is to try box breathing. This technique is used by the Navy SEALS as a way for them to stay calm in stressful situations. Starting with a count of four, breathe in for four counts and exhale for four counts. Continue doing this pattern for 5-10 minutes and as you practice this method you can increase the count for both inhales and exhales.
There are many ways to add meditation into our day without making it feel like one more thing we need to do. Listen in to my podcast episode 15 where I dive deeper into meditation, various ways to meditate and why it’s so good for you.