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Easy Steps to Bring Meditation Into Daily Life

Easy Steps to Bring Meditation Into Daily Life

Having a regular meditation practice has been shown to have significant benefits to a healthy life — less stress, more flexibility, more connectedness with others (even immunity from certain diseases). I’ve noticed, as a long-time meditation teacher that finding or making time to sit can be difficult for many people. I have two suggestions. First, try sitting for at least three minutes of meditation each day. Everyone has three minutes — to just sit, relax, let go of your list of things to do, your comparisons. For three minutes, just let yourself breathe; just appreciate being alive.

Another practice is a way to bring meditation into our busy lives that can be done throughout the day — while sitting down for a meal, while in your car, or as you are sitting at your computer, or even at work before a meeting begins. It is a four-step practice that takes a total of about fifteen seconds (once you have practiced it a few times.) It contains four simple steps. Each step can be done in a few moments.

1. Breathe: when you exhale, see and visualize your breath, swirling down into the earth.

2. Gravity: pay attention to gravity. It is gravity that keeps you on the ground, on the earth. Also, notice how gravity pulls at your chin. Just notice.

3. Energy: your body is an energy field. The temperature all around your body is influenced by the heat and energy your body produces. Just notice this for a moment; paying attention to your front, sides and back.

4. Quality: think of a quality you want more of in your life; whatever it might be; one word or one phrase and let yourself bring up the name of this quality. Give your attention to this quality for a moment.

That’s it. Simple. You can do this once a day, or 10 times a day. Try it a few times slowly; then repeat.

Oh, and don’t forget about the three minutes of meditation.


Why Meditate?
Finding Inner Peace in the Middle of Chaos
8 Ways Meditation Can Change Your Life

Read more: Exercises, Guidance, Inspiration, Spirit, ,

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Marc Lesser

Marc Lesser is CEO of ZBA Associates LLC, a company providing executive coaching, leadership development consulting, and keynote speaking services to businesses and non-profits. He is a developer and instructor of Google’s Search Inside Yourself program. Marc is a Zen teacher with an MBA degree and a former resident of the San Francisco Zen Center for 10 years. He is the author of Less: Accomplishing More By Doing Less and Z.B.A. Zen of Business Administration.


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8:20AM PST on Nov 20, 2013

Thank you, I'm a beginner at meditation, these will help.

6:24AM PDT on Oct 3, 2013

I like the four-step process. It's very like being mindful and in the present moment.

5:52PM PDT on Oct 1, 2013

Thank you.

7:43AM PDT on Sep 18, 2013

Energy point was interesting

11:18AM PST on Jan 28, 2013


11:03AM PDT on Aug 11, 2012


7:03AM PDT on Jul 8, 2012

I have no time...

8:22AM PDT on Jul 7, 2012

very useful tips,

11:29AM PDT on Apr 22, 2012


1:59AM PDT on Apr 22, 2012

Thanks for the article.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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