The world is a busy place.
We all have things to do and places to be.
In the midst of such busy lives, it can be really easy and tempting to skip over your mindfulness practice.
Binge watching a Netflix show is so much easier after a long day of work than actually sitting down and doing an hour-long meditation.
I get it. You’re not alone.
“How do I find time to be more mindful if I don’t have time to meditate ?” – is probably the questions I get asked most frequently.
This always makes me think of one of my meditation teacher who used to say “If you don’t have time to meditate for an hour every day, you should meditate for two hours.”
And every time, my eyes would roll into another dimension.
Seriously, nobody’s got that much time.
Do you feel like your days are passing by waaaaay too quickly ?
Do you need an extra few hours each day to do all those things on your never-ending to-do list ?
And most of all, would you love to add mindfulness to your daily routine but absolutely do not have time to squeeze in a short meditation..?
Then rejoice, you came to the right place.
Here are 3 super easy ways to help you add mindfulness to your busy life without having to clear your schedule.
Let’s jump right into it!
Exercise #1 – Shower Meditation
No matter how busy you are, I bet you still shower. Right?
For most people, showering is that moment of the day when you hop into the shower, wash and hop out. This activity is done on such a regular basis that it can become very automatic.
However, the minutes you spend in the shower are the perfect moment to practice mindfulness and connect with your intuition.
You can easily transform your automatic showers into beautiful moments of mindfulness.
Here’s how to do it :
Hop into your shower, turn away from the shower head and let the water run down on the back of your head and neck.
Take a moment to slowly come to center. Take a few deep breaths, by inhaling and exhaling through the nose. Relax
To mindfulness to your shower, wash as you normally would but bring your entire attention to what you are doing. Observe the texture of your soap, the smell of your shampoo, the warm touch of water on your body.
Observe the sensations and simply become aware of the water running on your body, the heat, the sense of calm, etc.
Bring your complete awareness to this moment. Be present. Be in the now.
And if you observe your mind wandering, simply bring it back to the present moment. No biggie.
You can use this moment of complete awareness to set intentions for your day or even to connect and receive guidance through your intuition.
And just like that, you transformed a daily activity you probably do without even thinking into a beautiful moment of full awareness. Tadaa!
Exercise #2 – Super Quick 5 Sense Meditation (that you can do literally anywhere)
Life can be quite hectic at times and it’s not always easy to create space for your mindfulness routine.
I totally get it.
This is why exercises like this one can really be a lifesaver.
This exercise is a super quick and easy meditation that you will always be able to squeeze into your day no matter how busy it is.
You can do it while you are washing the dishes, waiting in line at the grocery store or falling asleep. When my workday becomes super busy and stress starts crawling in, I like to go to the bathroom for a few minutes and practice this meditation.
It only takes a few moments and it will slow your breathing, slow your heart rate and leave you feeling more relaxed and grounded.
So, here’s how to do it :
Step #1 : Find your moment
This meditation is super easy and quick. You can do it pretty much anywhere. In fact, it’s so easy that you can even do it while doing something else. You can practice the 5 Sense meditation during your morning commute while watching a movie, while waiting for your kids. Really, anywhere, anytime. Pretty cool, hu? Your first step is to bring awareness to the present moment and decide to engage in this exercise.
Step #2 : Breathe
Next, take a moment to simply breathe. Forget about techniques and positions. Simply allow air to fill in your lungs and exhale fully in any way that feels delicious to you. Do what comes naturally and do it as much as you need. If one deep and slow breath is fine with you then do that. If you feel like you need a few more, that’s perfectly fine too. Just take a moment and breathe.
Step #3 : Check-in on your 5 Senses
Now comes the time to check-in with your 5 senses. You will do this exercise by engaging with each of your 5 senses, one at a time, for as long as you feel is right. Your goal is to focus on the present moment through your senses. You might start like this:
Hearing: Bring awareness to what you hear. Really listen to your surroundings and notice all the surrounding sounds. What are you hearing? Can you hear sounds that have previously gone unnoticed?
Smell: Shift your attention to the surrounding smells. What can you smell? Can you describe it? If it’s safe and if you feel like it, close your eyes and focus on the subtlest of scents. By the way, if like me you sometimes escape to the bathroom during work hours to practice a little mindfulness without anybody noticing, please feel free to skip over this sense haha.
Taste: Now, bring your awareness to your mouth. You might not even notice it but you probably have tastes in our mouth at all times. What does it taste? Can you describe it? Try running your tongue over your teeth and cheeks- how does it feel? If you have food, a snack or something to drink at hand, go ahead and take a small bit or sip. Observe the sensations, the tastes, the textures in your mouth. Be fully present.
Sight: Next, bring your attention to your environment. Really open your eyes and take in what surrounds you. What do you see? Observe the colors, shapes, and textures around you. What can you see? How far can you see?
Touch: Last, focus your attention on your skin. Where are your hands? How do your clothes feel on your skin? Can you feel a cold breeze on your face? Notice the sensations of your feet in your shoes. Stand up, walk around. Touch objects and textures around you. Feel the pressure of your feet on the ground.
So, how do you feel now? When you do this exercise, try to compare the way you feel after going through your 5 sense with how you felt before. You will notice how much more relaxed, grounded and present you are.
Use this meditation whenever you feel overwhelmed in your day-to-day life and need a moment of mindfulness to ground yourself.
Exercise #3 – Law of Attraction Mind Bank
The Law of Attraction Mind Bank is an exercise that I’ve developed during a time in my life that was crazy busy. I wanted to work with the Law of Attraction but it was impossible for me to carve out time to actually write down what I wanted to manifest. So, I decided to do use my mind as a mental bank of all the things that I wished to manifest. And over the years, this exercise has helped me manifest a lot of things that I’ve put into my mind bank.
Sometimes life gets really busy and it’s not always possible to squeeze in time to do a vision board, to visualize or use scripting to manifest the life you what.
Does that mean that you can’t work with the Law of Attraction?
You don’t need to compromise.
If you feel like you have absolutely no time to create space to work with the Law of Attraction, but you still wish you could manifest ALL.THE.THINGS, then the LOA Mind Bank might just be the perfect tool for you to manifest mindfully what your heart desires.
Be mindful of your surroundings first step will be to observe and be mindful of your environment. As you go on with your life, try to stay aware of your surroundings. Observe what elements, people, and things come forth and ask yourself if you like what you see. Would you like to manifest that in your life? Act as if the whole world was a giant catalog from which you could choose what you like.
The trick here is to stay aware and observe.
Add what you like to your Mind Bank. Whenever you come across something that sparks joy in your soul, observe how you feel and take a moment to ask yourself if that’s something that you would like to manifest in your life. If your answer is YES!, then with your mind take a picture and add it to your Law of Attraction Mind Bank.
For example, you are walking down the street and see a car that you would like to have. You take a moment to imagine yourself driving it and you notice how excited and happy that eventuality makes you feel. It makes you feel good, so you decide I want that! You then mentally take a snapshot of that beautiful car and add it to your Law of Attraction Mind Bank. And then you go on with your day.
Every time you come across something that feels delicious you add it to your Mind Bank. It could be an object, an emotion you feel, or a place you like.
Anything that makes you feel good goes into the Mind Bank.
By practicing these exercises, you will not only add mindfulness to your daily life by staying aware of what shows up in your reality, but you will also shift your point of attraction and start manifesting things that make you feel good very fast!
Each time that you see something you like, you will mentally add it to your ‘Mind Bank’.
By focusing on what feels good and adding it to your Mind Bank, you start focusing on things that feel good and that you would love to see manifest in your life. You will start seeing things that you like everywhere and this will help you to shift your attraction point. The Law of Attraction states that energy flows where attention goes. Therefore, if you start shifting your attention towards things that you like and that spark joy in your heart, you will inevitably attract more of the same vibrational elements in your life.
You’ll be amazed by how many of the things you add to your Mind Bank will magically manifest in your life. Trust me.
By using the LOA Mind Bank, you can still work on manifesting the life you want even if you do not have time to do other exercises like creating a vision board or scripting.
How amazing is that!
That’s all for now!
Life can be quite hectic at times and it can be challenging carving out time and space for your mindfulness practice.
But this doesn’t mean that you can’t have a mindfulness practice.
You just need to be aware of the time you have and decide to make the most of it.
With these three exercises, you can manage to fit into your busy schedule a mindfulness practice, a meditation and a law of attraction exercises without having to clear your schedule.
And that’s pretty sweet.
I hope these will inspire you to add more mindfulness to your busy lives and keep a regular spiritual practice.
Let me know which exercise you love the most in the comment section below!
Lots of love as always,