Small, achievable changes are at the core of 4improve. By reflecting on your current lifestyle and establishing where to set goals, you can nurture your physical, mental and emotional well-being. Holistic living emphasises the interconnectedness of all areas of health, suggesting that optimal wellness is achieved through balance. Adding a short meditation to your daily routine is primarily seen as a mental health benefit, yet the effect of repeated practice is much more widespread. Research has found that daily meditation reduces negative emotions, increases patience, and lowers blood pressure. 4improve can help you integrate 5-minute meditations into your schedule, taking a valuable first step towards holistic living. 

Where Will Your Short Meditation Fit Into Your Day?

Set Your Intentions With Morning Meditation
If you’re a morning person, starting your day with a short meditation can serve as a powerful way to set your intentions for the day ahead. By dedicating some self-care early on, you effectively clarify your goals, cultivate a sense of purpose and set the tone for a productive day. Creating a foundation of emotional wellness helps you to maintain a positive outlook, improving resilience, communication and your ability to deal with setbacks. 

Settle Your Thoughts During The Afternoon
Midday meditation can serve as a powerful reset button. Taking a break from your busy schedule to focus on yourself helps you to recharge and renew your focus, enhancing productivity and creativity in the afternoon. If you have a high-pressure job or suffer from stress, pairing a short meditation with your lunch acts as an effective tool for managing the demands of a hectic day. 

Relax Before Bed
Meditation practice in the evening helps you to wind down and destress. By letting go of the day’s worries, you promote relaxation and reduce anxiety, making it easier to enjoy a restful night’s sleep. Choose a bedtime guided meditation to reflect on your day without judgement and establish your priorities for the day ahead. By introducing daily practice into your evening routine, you can experience improved sleep patterns and wake up feeling rejuvenated. 

The most important factor when deciding what time of day will work best for you is to think honestly. If you like the idea of meditating first thing but you find yourself in a rush most mornings, that time probably won’t work. Just because a friend enjoys mindful walking, doesn’t mean it's a good fit for you. Take a moment to consider a typical day. What time do you wake up? How do you travel to work? Where do you eat lunch? What commitments do you have after work? What does your evening routine look like? Once you determine a practical and realistic time to add a short meditation into your routine, daily practice is more likely to become habitual. 

Select A Guided Meditation On The 4improve App
4improve has 1000+ guided meditations, nature sounds and relaxing audios for self-led practice. To establish a short meditation into your daily schedule, we recommend beginning with guided instruction. This serves as an ideal starting point for newcomers and helps to narrow your focus when time is limited to just 5 or 10 minutes. The structure of guided meditation prevents your mind from wandering by teaching you techniques such as visualisation, focused breathing, mindfulness, and body scanning. Save or download your favourite 4improve audio for easy access in the future. 

Set Reminders
Even with the best intentions, introducing meditation into your routine can be overlooked on busy days or when unexpected events occur. By setting an alarm or asking a loved one to remind you of your goal, you are more likely to succeed. If you forget your short meditation one day, don't be disheartened. Find time later on to get back on track or start the next day with the determination to reach your target. Fortunately, it doesn’t take long to experience the benefits of meditation, meaning you’ll soon engage in daily practice without giving it a second thought. 

Download 4improve
4improve is the only 360° lifestyle app that combines meditation, exercise, nutrition, and tracking tools. By simplifying the process of making gradual adjustments, the app helps you form lasting health habits and achieve a holistic lifestyle. Become part of the thriving community that has already embarked on a quest for greater well-being. Download 4improve today, FREE for 6 months, followed by an annual fee of just £10.