We all know that meditation is good for us. But life gets in the way of making it a daily habit, doesn’t it? We start off with good intentions and meditate faithfully for 15-30 minutes a day, and then one day, something intrudes and we are distracted – and it’s hard to find the time the next day.

There are definitely a few challenges involved in creating a habit of meditation. Here are some handy tips that will make meditation a good habit, every day.

First, though, it’s important to know that meditation is not about shutting down and tuning out the world. It’s not about withdrawing and hiding. It’s about mindfulness, or present-focus – in other words, paying attention to the moment and what is going on now, and teaching yourself to tune out the distractions (both environmental and mental) that prevent you from fully experiencing the moment. This knowledge will help you fit meditation into your daily routine, because meditation is an essential part of your daily routine, not something “extra” or separate.

Meditation is a valuable habit!How to fit meditation into your everyday routine:

1. Try meditating in the morning.

  • It’s easier. The mind is still relatively peaceful and quiet as you wake up. Meditating before the daily chatter has started, is easier than trying to make it quiet!

  • If you get up 15-30 minutes early, you have the time to meditate and you will not miss out on the rest you need because meditation is so relaxing. Later in the day, life gets in the way and having too many responsibilities makes it hard to justify sitting and doing nothing.

2. Try meditating when your energy dips in midafternoon.

  • You may have too much energy in the morning to want to sit still.

  • You may not be able to get going without that first cup of coffee – and by the time you’re engaged in making and drinking coffee, you’re awake and the mind is buzzing.

3. Try meditating in the evening just before bed.

  • If you can stay awake, meditation is a great transition between wakefulness and sleep. You can literally feel your brain slowing down and the thoughtstream relaxing, and it will make your rest more complete if your mind is quiet.

  • It’s a great time to give thanks and end the day on a peaceful, happy note!

The point is, meditate when it feels RIGHT to you… not when the “gurus” say you must meditate.

4. Next, shoot for quality, not quantity. Nobody says you have to meditate for hours on end. Let’s face it, that is not practical for most of us!

  • Start with the 15-minute Omharmonics track. To fully benefit from brainwave entrainment, you need about 7 minutes for the brain to sync to the audio track, so resist the urge to meditate for a shorter time. 15 minutes is nothing in the grand scheme of the day! Gradually, as you can, add 5 minutes until you’re meditating for 30 minutes a day.

Schedule a dedicated meditation time every day.5. Finally, schedule your meditation. Don’t let life get in the way, because it’s YOUR life and you get to determine how you spend your time. If you set it as a non-negotiable “me time” on your calendar – at a time when you don’t have a billion things going on at once – and make yourself do it for a month or so, you’ll find that you have created one of the best habits you will ever have!

Some days simply do not lend themselves to a sitting meditation. You may have too much energy, or too much on your mind, and at that point, meditation can feel like a chore – and since you’re trying to establish a habit, you want to avoid anything that feels like a chore! Meditation should feel GREAT!

So on that note, you do not have to sit. You have several options, and you can use Omharmonics with all of them.

Non-sitting Meditation

1. Moving meditation like walking (use your iPod or other MP3 player and take the music with you). When you’re doing moving meditation, your focus is on what you’re doing. Really get into the experience of the activity. Any repetitive, relatively slow movement is great meditation: ice skating, walking, jogging, on the treadmill at the gym, stationary cycling (please don’t wear headphones on your bike in traffic) or swimming (no headphones here, either).

2. Informal mindfulness. Life is a meditation! Practically any activity can be made into a mindfulness exercise. Become conscious of what you are doing when you’re doing household chores. Get into the experience of eating. Be fully present in the shower. Consciously interact with your dog.

3. Become breath-focused. As you pay attention to your breathing, notice any tension you are holding in your face, neck and upper body. As your breathing slows, notice that you automatically become calmer.

These moving meditations make it easy to meditate every day, even if you’re not sitting in traditional meditation. Just think about how much you will benefit from meditating while folding laundry, waiting in line, getting ready for the day…