10 Tips for Bringing Meditation Into Your Day
Currently, I’m sharing my top 10 tried-and-tested ways to bring meditation and mindfulness into daily life. The very same practices that have kept me anchored for (well) over twenty years. I believe these are simple, practical, and (most importantly) doable for everyone who wishes to self-manage their stress and explore the benefits of a regular meditation practice.
I encourage you to try each one in this series, unfolding over the next few weeks, and see what resonates. Meditation isn’t about following rigid rules … it’s about finding what works for YOU!
But one thing is certain: You have to DO IT to GET IT
This series was inspired by a Harvard Business School article highlighting our rapidly declining ability to direct and sustain attention; and the serious consequences this has on our productivity, wellbeing, and relationships. The good news? The ancient art and science of meditation continues to show us that reclaiming our focus, clarity, and calm is entirely possible. And it’s not just for us, but for those around us … our partners, our children, our community.
Because we don’t meditate to be “good” meditators (whatever that means). We meditate to rest, restore, and reconnect with what is true, loving, and kind within us … and to let go of what no longer serves us. Meditation helps us show up fully in our own lives, so we can show up better for the world.
And today, I want to share one practice that was a game-changer for my sense of wellbeing during the years that I was navigating the monotony and tediousness of a daily train commute for my corporate job!
Tip #2: The Commute Mantra
Some mornings, the thought of squeezing into a cramped, overheated metal sardine tin for the daily commute was the last thing I wanted to face. After the quiet serenity and positive tone of my morning meditation, I could feel that familiar frustration begin to creeping in, clouding my heart and mind before I’d even left the house. I started to feel a sense of dread .. the sheer predictability of it all .. the same packed train, the agitated energy, the blank faces. I was keenly aware that the weight of anticipation was slowly chipping away at the quiet and calm I had so carefully cultivated.
One day, I found myself seated opposite a Hare Krishna practitioner. I noticed because he was silently mouthing his mantra while smoothly moving his mala thought his hands, protected inside the traditional japa bag. I was intrigued and found that ride into the city .. mesmerising. At one point the practitioner spoke with someone sitting with him, and without any perceived effort, engaged in the conversation, before shifting back to his silent mantra. Back and forth for a few minutes.
I had grown up watching Hare Krishna devotees at festivals, their ecstatic chanting and dancing radiating pure joy. And, even as a child attending church, I remember that moment of spiritual connection when everyone’s voices joined in a deep, resounding “A-H-M-E-N.”. So, I began taking my mantra with me on my commute. Wearing headphones (without any music) made it feel more natural to close my eyes on a busy train, and created a small sense of privacy in the crowded space. And, as I settled into the rhythmic rocking of the carriage, I also settled into the rhythm of my mantra … like a lullaby for the mind and spirit. By the time I stepped off the train, I noticed that I felt rested rather than frazzled.
What Is a Mantra?
A mantra is a word, phrase, or vibrational sound repeated aloud, whispered, or silently in the mind. The Sanskrit word mantra comes from man (mind) and tra (transport or vehicle), so is often referenced as “an instrument for the mind.”
Some mantras have meanings, while others are valued purely for their sound or vibrational quality. When a mantra does have a deeper significance, it can positively shape our consciousness, and allow our mind to resonate with its essence.
When repeated, a mantra weaves beautifully into the breath, and the breath into the mantra … until they merge into one. Then, over time, the mantra begins to repeat itself, like a soft and steady rhythm beneath the surface of our awareness, carrying us into a deeper state of stillness. Even if other thoughts arise, the mantra provides a steady, grounding presence.
Mantra practice dates back thousands of years, with references in the Vedic scriptures predating Buddhism. Across cultures, words have long been believed to hold power—whether in prayer, invocation, or sacred chants.
My Mantra Practice
I received my first mantra in my twenties and was immediately drawn to the novelty of rolling sounds and vibrations around in my mind. That first mantra stayed with me for many years, and in unexpected moments, I’d find myself returning to it …sometimes just for a breath, sometimes for much longer .. outside of my formal practice. I discovered how powerful mantra could be for grounding me in challenging situations, breaking free from looping negative thoughts, and deepening my meditation practice. It became a reliable doorway to stillness, and one that worked beautifully on my commute, out in the world.
Now, I have two very personal, and silent mantra – one that is sacred and private for my daily formal practice; and one very practical mantra for the dentist (don’t laugh, it works!). And, during those years when I had to commute to work in the city for my corporate job, I had a mantra for my daily train ride … one that gave me a sense of inner strength and compassion to keep showing up. Mantra carried me through.
The Science Behind Mantra
Back in the 1970s, Dr. Herbert Benson, a professor of medicine at Harvard Medical School, studied the effects of mantra repetition on mental and physical states. His research revealed what he called the relaxation response – a deep physiological shift that counteracts stress. Surprisingly, he also found that whether people repeated ancient Sanskrit mantras or a neutral word like “one,” the results could be the same: deep relaxation and an improved ability to cope with stress.
“The benefits experienced in 20 minutes of meditation exceed those of deep sleep, thus indicating the regenerative power of meditation and saving of wear and tear on the body.” The Corsini Encyclopedia of Psychology and Behavioral Science
Mantra is a simple practice that can have profound and positive effects.
If you’re looking for a way to bring more ease into your day, and you’d love more guidance in finding a practice that truly works for YOU .. my Exploring Meditation course is the perfect starting point – and we have a full week of Mantra instruction and practice. Running for 40 days, the Exploring Meditation course offers instruction, guidance, and motivation to develop a consistent daily practice. You’ll explore a range of techniques so you can find the one that resonates most deeply with you. Exploring Meditation: Starts Mon 3rd March 2025
Because when you find your practice, everything changes.
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Top 10 Tips Series:
Integrating Meditation into Your Day
A Day of Meditation: Tip #1