This is day 8 of our 30 day series “30 Simple Things to Do to Change Your Life in 30 Days. If you missed a day, links to previous articles follow this article.
When most people hear the word “meditation,” they picture someone sitting cross-legged, eyes closed, in a deep, trance-like state of peace and stillness. While that can be one form of meditation, this practice is much more flexible and accessible than many realize. In fact, you’ve probably been meditating without even knowing it!
On Day 8 of our “30 Simple Things You Can Do to Change Your Life,” we’re going to reframe what meditation is, show you that it’s something you’re likely already doing, and guide you to consciously incorporate it into your daily life.
Meditation Isn’t Just for Monks
Let’s clear up the biggest misconception first: Meditation isn’t about silencing your thoughts or achieving some mystical state of mind. It’s simply about paying attention. Whether you’re focusing on your breath, the sounds around you, or the feeling of your feet on the ground, meditation is about being present in the moment.
The great news? You don’t need to dedicate an hour to sitting in silence to reap its benefits. There are plenty of simple ways you may already be practicing mindfulness and meditation in your day-to-day life.
You’re Already Meditating
Think about the moments in your day when you’ve found yourself fully immersed in an activity. Maybe it’s when you’re going for a walk, lost in the rhythm of your steps. Or when you’re doing something as simple as washing the dishes, feeling the warm water and watching the soap bubbles. Even spending a few moments savoring a cup of coffee, noticing the aroma and the warmth in your hands, can be a form of meditation.
These moments, when you’re focused and fully present without judgment or distraction, are meditative. You’re not necessarily trying to achieve anything, just experiencing life as it unfolds. This is what meditation is really about: allowing yourself to be in the moment.
How to Bring More Meditation Into Your Life
Now that you realize meditation isn’t as intimidating as you might have thought, let’s talk about how you can be more intentional with it. Even a few minutes a day can help reduce stress, improve focus, and increase your overall sense of well-being.
Start with Your Breath
The simplest way to meditate is to focus on your breathing. Take a few moments to close your eyes and pay attention to each inhale and exhale. Notice how the air feels as it enters and leaves your body. When your mind inevitably wanders (and it will), gently bring your focus back to your breath. You don’t have to “empty” your mind—just return to the present moment.
Practice Mindful Moments
Throughout your day, try to bring mindfulness into ordinary activities. The next time you take a shower, pay attention to the sensation of water hitting your skin. When you’re eating, savor each bite—notice the flavors, textures, and how your body feels as you eat. These small mindful moments help anchor you in the present.
Walking Meditation
If sitting still doesn’t appeal to you, walking can be a meditative experience. Go for a walk and focus on the feeling of your feet hitting the ground, the movement of your body, or the sounds around you. By staying present and aware of your surroundings, you’re essentially meditating on the move.
Guided Meditations
For those who prefer a bit of structure, guided meditations can be incredibly helpful. There are countless apps and online resources that offer short, easy-to-follow meditation sessions. You can start with as little as 5 minutes a day and gradually work your way up as you get more comfortable.
The Benefits Are Real
Science has shown that regular meditation can have a profound impact on your mental and physical health. It’s been linked to reducing stress and anxiety, improving sleep, boosting focus, and even lowering blood pressure. But the real benefit lies in the way it helps you connect with yourself and the world around you. By cultivating mindfulness and presence, you learn to navigate life’s ups and downs with greater ease.
Final Thoughts: Meditation is Already Part of Your Life
By now, you’ve hopefully realized that meditation isn’t some distant or difficult practice reserved for spiritual gurus. It’s something you can incorporate into your day with ease, and in many ways, you’re already doing it. The key is to be more conscious of these moments and make space for them.
Today, try to find one moment to pause, breathe, and simply be present. Whether it’s during a break at work, while you’re cooking, or before bed, take a few minutes to slow down and check in with yourself. You might just find that this simple practice makes a big difference in how you feel.
Meditation isn’t what you think—it’s much simpler and much more accessible. So take a deep breath, and enjoy the process.
Previous articles in this series can be found here:
