5 Small Ways to Build a Meditation Practice

Taking time for mindfulness can help reduce stress and boost resilience.

Stress stimulates the release of various hormones that experts call our “fight or flight” hormones –– and when we don’t address our stress, it can lead to chronic stress, which can contribute to anxiety, depression, high blood pressure, and addiction. You may have heard that meditation can help, but between various meetings and projects at work, different to-dos at home, and other obligations and duties, it doesn’t always feel like there’s time in the day to meditate.

But the truth is, you don’t need to meditate for hours to see the benefits. In fact, just 60 to90 seconds of mindful breathing can significantly lower stress and help you enter a state of calm. And during especially stressful times, a moment of meditation can help you reset. By intentionally focusing on your breath, you can shift out of fight-or-flight mode and activate your parasympathetic nervous system, which is responsible for rest and relaxation. Studies have even found that meditation can alter the brain, decreasing activity in the areas correlated with stress and anxiety.

If you need some help getting started, here are three small ways to carve out time for meditation:

As you brew your morning coffee or tea, focus on your breathing.

Instead of watching T.V. or looking at your phone, this helps you center yourself for the day ahead. This moment of mindfulness will help you begin each day from a place of resilience, ready to tackle any stressors that may come your way.

The next time you’re on a walk, listen to a guided meditation.

There are so many quick meditations you can download on your phone and listen to when you’re on the go. Instead of listening to music or a podcast, try a meditation on your next walk and feel yourself relax and become more mindful as you walk.

At the end of your shift, take a minute for mindfulness.

Decompressing after work, even briefly, can help you lower your stress levels and recharge before heading home. Try deep breathing, thinking about what you’re grateful for, or watching a Thrive Reset.

Set aside five minutes a day for a mindful activity, like deep breathing or journaling.

Activities that focus on mindfulness can help your brain manage stress and anxiety.

Set a reminder to meditate.

A reminder on your phone or calendar will help you build a daily meditation practice. You can try setting the reminder for before bed, to remind yourself to take a few minutes to breathe deeply to help you unwind before going to sleep. This can help calm your mind, release the stress of the day, and improve your sleep quality.