Meditation is now something that most people are aware of and would like to try, but never actually manage to find any time for it. This is exactly how I used to be, until I started dedicating 5-10mins per day and turned it into a habit. To me it is now just as normal as having a tea or coffee, eating dinner or taking a shower. It is an integral part of my daily routine. Having tried many various methods both aided and un-aided I thought I would detail what I’ve had the most success with.
I set my alarm 15 minutes earlier than needed and get up and make a nice cup of tea (normally English breakfast or long jing green tea). While the kettle is boiling I will often stretch a little, which feels nice after 7+ hours of lying down! I will take it back to my room sit cross legged and close my eyes holding the cup in my hands. I find this helps me to concentrate on the present moment and be more aware of the temperature, smell of the tea and my breathing. I normally set a timer on my iPhone and do this for 5 minutes. It may not seem like much but having a few quiet minutes before starting the day really is very nice. It’s surprising how long 5 minutes takes to pass while you are just sitting still not doing anything.
Alongside the above I have recently started using a counting method throughout the day. This is something I picked up from Kevin Rose (http://kevinrose.com/100-breath-meditation). The idea is that every inhale/exhale is counted as one and you continue until you reach 100. This can be split up into segments throughout the day if you are busy.
100 Breath Meditation.
Start by finding somewhere quiet without distractions. I have been able to do this while on the train going to work with headphones in and some white noise playing. You shouldn’t have any trouble in finding a private calm place for a couple of minutes during the day.
Sit down, relax your body and slow your breathing.
Inhale – Exhale – 1
Inhale – Exhale – 2
Inhale – Exhale – 3…..100
If you get disturbed stop and then restart again from where you got to, until you manage to count to 100. The idea is to just let your breath flow and focus but relax on the feeling and pattern of your breath.
It may not sound like much but I have found the above to be very calming in my daily routine and I hope it can be helpful to you.