In the modern world, countless people struggle with mental health. They live with constant anxiety, worries, and regrets, never taking a moment to appreciate what they have.

However, there is a solution. You can learn to control your thoughts and choose what to think by incorporating meditation into your daily life.

It is a great practice that, if done regularly, will help you eliminate anxiety, increase spiritual awareness, and elevate your consciousness.

If you’re tired of constant anxiety, sleep problems, and irritation, meditation is likely the right solution for you.

In this article, I’ll share the benefits of meditation and 6 strategies to help you integrate it in your daily life. Let’s begin.

Why Meditation is a Great Habit

Meditation is a great habit to build for various reasons. Without exaggeration, it is a habit that makes you healthier, happier, smarter, and wiser than 95% of people.

The most significant reason people consider cultivating it is its effectiveness at eliminating stress and anxiety.

1: It Erases Stress and Anxiety

Stress can be beneficial in many cases. It allows us to focus, pay full attention to the task at hand, and execute it efficiently. Temporary mild stress increases our effectiveness, and even helps us survive in difficult situations.

However, when this stress becomes chronic, that’s when problems start to appear. Your mind becomes clouded with thoughts of work obligations, worry for the future, and eventually, constant anxious thoughts.

Meditation fixes these issues. It allows you to calm down, concentrate on the Present moment, and enjoy your life amidst the chaos.

Although it doesn’t eliminate external triggers of chronic stress and anxiety, it shifts your perception about them instead. It allows you to look at them objectively, observe them calmly, and shift your focus to life Here and Now.

Thus, meditation improves the quality of your life, and helps you solve issues with a cold head.

2: It Enhances Sleep Quality

Sleep is necessary for the health and effectiveness of all human beings. It’s responsible for clearing toxins in your brain, storing memories in your brain, producing vital hormones, like testosterone, and replenishing energy in your body cells.

Despite all these benefits, tons of people neglect sleep. They spend night time mindlessly scrolling through social media feeds, jacking off to porn, partying, playing video games, and overthinking previous life events.

They sometimes justify it by saying “I’m just enjoying my life more.” But if you constantly feel tired, drained, and unable to focus, are you really enjoying it?

With that said, meditation helps you improve your sleep quality. It relaxes your muscles and decreases heart beat rate – the two conditions necessary for the body to fall asleep quickly.

Therefore, meditation also provides you quality rest, allowing you to recharge, forget unpleasant events, and focus on performing well on the next day.

3: It Improves Self-Control and Decision Making

Many people want to lose weight, quit drinking alcohol, and start making more money. Out of all of them, only a few manage to achieve these goals. Why?

It’s because most people lack self-control. They live their lives on autopilot, never being aware of their thoughts, actions, and consequences of what they do.

Meditation makes you aware of your usual thought processes. It allows you to see why you keep repeating certain negative actions, triggers that cause temptation, and take necessary action to not repeat them again.

Additionally, meditation increases activity in your prefrontal cortex, which is responsible for decision making, rational thought, and helping you develop as a person.

These benefits will make you a smarter, more disciplined, and critically thinking person, giving you a competitive edge over your peers.

4: It Increases Your Attention Span

Finally, the last reason you should incorporate meditation into your daily life is its effect on attention span. Meditation directly increases your ability to focus, making you a better worker, programmer, inventor, worker, entrepreneur, or whoever else you want to be.

Billions of people waste at least 4 hours a day on their phones. Doesn’t seem like much, but when you look at a broader perspective, things get serious.

It means that, on average, people waste 1460 hours of their life every year. Imagine how much you can accomplish and create using 75% of this time. It would set you leaps and bounds ahead of the average person.

To do that, though, you need to be focused and concentrate for at least 2 hours at a time. Meditation helps you with this by making you focus on breathing without diverting attention.

If you also limit your social media usage and drink more water, you’ll become a beast that can crush his goals and achieve things seemingly without effort.

6 Ways to Incorporate Meditation Into Your Daily Life

Now that you know the main benefits of meditating, we can move on to helping you include it in your daily routine. Note that all these benefits take a few weeks or months to develop, and that you should meditate consistently to experience them.

It won’t be a problem. Unlike what most people think, meditating isn’t hard or boring. I bet that, after a few sessions, you’ll actually start wanting more and more of it.

With that said, to incorporate meditation into your daily life, you should first learn the proper technique.

1: Learn the Proper Meditation Technique

There are many different meditation techniques available on the Internet, but the one we’re going to focus on specifically is mindfulness meditation. It’s simple, provides all the benefits I mentioned above, and improves your mental health greatly.

Sit down in a comfortable position with a straight back and hands resting on your legs. Close your eyes, take a few deep breaths, focusing fully on them.

After a minute of deep breathing, return your breathing back to normal, and observe it. Pick a point of observation, whether it’s the expansion and contraction of your chest, or air entering and leaving your nose.

Don’t try to control or judge the breath. Observe it as if you aren’t the one breathing, and accept it as it is without putting mental labels.

Now comes the important part. When thoughts arise, acknowledge them, let them go, and return to following the breath again. The key isn’t to get no thoughts in your head. It’s to learn to spot them when they arise, accept their existence, and shift focus back to the task at hand.

Meditating with this technique for just 10 minutes a day is enough to make you a focused, productive, and happy person in a few weeks. For this to happen, though, you need to start small.

2: Start Small to Incorporate Meditation Into Your Daily Life

Many people who start meditating make the mistake of trying to do too much in too little time. They try meditating for an hour every day without getting a single thought or getting distracted even once.

In 99% of such cases, they fail. They create unrealistic expectations for themselves, and when they aren’t able to achieve them, they get sad, and abandon meditation altogether.

Consistency is much more important than intensity. Meditation brings benefits not with how hard you try to focus on breathing, but with doing it every day, even in little amounts.

If you’re an average person, trust me: you’ll find it hard to sit in one place without stimulation for 20 minutes at a time. Start by sitting down and breathing deeply for just 2-3 minutes daily.

Then, once you get comfortable, move on to 5 minute meditations. Then expand to 10, 20, and ultimately, 30 minute meditations.

This approach to developing habits is effective and easy to do. To make your experience more enjoyable, though, I recommend you meditate with a special app.

3: Download a Meditation App

Meditation is a habit you can do without needing any devices. In fact, if you know that you are addicted to technology and looking at screens, you should try meditating with nothing but a timer.

However, if you want to meditate with ambient music, guided instructions, or learn other techniques, you should get a specialized app.

The one I recommend the most is Medito. It offers a big library of audios, courses, timers, and sessions for specific situations. It also has a tracker telling you how much you’ve meditated in total. The best part? All of it is free, no exception.

Meditations apps will help you stay committed, explore new concepts, and make meditation more enjoyable in general.

The more you enjoy an activity, the more you want to engage in it. This fact leads us to the next strategy.

4: Make Meditation Enjoyable to Do

Why do you think social media, porn, and other bad habits are so addictive? They are easy to do, and they give the brain a lot of dopamine in an instant.

The easier an activity is, and the more reward you get for doing it, the more likely you are to develop it as a daily habit.

That is why you should ensure that you meditate in comfortable conditions, and that you reward yourself for each completed session.

For example, you can sit on a pillow and rest your back on a wall when meditating. After finishing a session, drink a nice cup of tea, so that the brain associates the habit with pleasure.

What you can do here is up to your preferences. Nevertheless, come up with ways to make meditation more rewarding for your brain, and you’ll crave every next session.

5: Breathe Deeply to Incorporate Meditation Into Your Daily Life

Meditation by itself can be a great practice to improve your mental health and make your life better overall. However, it’s easy to get caught up in negative thoughts again, eliminating the peace that comes after completing a session.

That is, even after meditating for 20 minutes in the morning, you can feel like shit at the end of the day. If some unexpected event happens and ruins your mood, you’ll instantly start focusing more on your emotions rather than conscious thought.

This is why, whenever you feel intense emotion, you should breathe deeply. Become aware that you feel angry, sad, scared, and after that, use the box breathing technique: Inhale deeply for 4 seconds, count to 4, exhale for 4 seconds. Wait for 4 seconds more, and repeat the cycle.

Military personnel use this technique to calm themselves down in difficult scenarios. If it works in combat zones, it will definitely work in day-to-day situations.

Deep breathing will also give you awareness of the Present moment, allow you to look at the situation objectively, and find effective solutions without panicking.

6: Do Other Mental Health Practices for the Best Effect

Finally, to incorporate meditation into your daily life, you should start prioritizing your mental health in general. For most people, the main problem isn’t the lack of money, relationship problems, or lack of material well being. It is poor mental health.

Millions of people live with depression, anxiety, hopelessness, never seeing a way out of the situation they create in their own heads.

Aside from meditating, start other habits that improve mental health:

• Do resistance training
• Write things you’re grateful for
• Spend time in nature
• Lay in bed without stimulation
• Take cold showers
• Eat more natural foods

These habits will not only make you feel good 24/7, but help you make meditation a part of your daily life.

You’ll stop wasting time on instant gratification, mind-numbing addictions, and invest it into more meaningful things instead.

Incorporate Meditation Into Your Daily Life

Most people live mindlessly. They waste their potential on instant gratification, ruin their mental health through extreme pleasure, and lock themselves up in rooms without going out.

If you feel anxious, depressed, or stressed out, a good solution can be integrating meditation into your daily life.

There are many benefits of this habit, with the most significant being the absence of chronic stress, improved sleep quality, self-control, decision making, and increased attention span.

To incorporate meditation into your daily life, use these strategies:

• Learn the proper technique;
• Start small and gradually increase session length;
• Download a meditation app;
• Make meditation enjoyable to do;
• Breathe deeply when feeling overwhelmed;
• Build other mental health habits.

The benefits are massive, yet the efforts required are little. All it takes is sitting down, closing your eyes, and following your breath for a few minutes every morning.

Work, grow, and achieve. I believe in you, brother.

If you liked this article and found it useful, make sure to share it on social media and leave a comment below. See you next time.