How to Meditate Without a Formal Routine

Source: Rido/Shutterstock

By Qiang Xie

I’ve been wearing glasses for nearsightedness since middle school. During winter, moving from the cold outdoors to the warm indoors used to leave me frustrated and annoyed as my glasses fogged up, temporarily impairing my vision. One day, a simple meditation practice transformed my relationship to this recurring issue. Instead of resisting the fog, I focused on one physical sensation: the heat in my forehead caused by my frustration. By observing this sensation with curiosity – and without trying to change it – my annoyance naturally faded over time. This experience revealed the power of accepting my foggy glasses through a simple, informal meditation practice.

What is informal meditation practice, and why does it matter?

Meditation can be broadly divided into two categories: formal and informal practices. Formal practice involves setting aside dedicated time for meditation, such as sitting quietly and focusing on your breath for 15 minutes. On the other hand, informal practice seamlessly integrates meditation into your everyday activities. This could mean paying attention to the sensations in your body while you walk or being fully present as you brush your teeth.¹

Source: Center for Healthy Minds

Most standardized meditation-based programs, such as Mindfulness-Based Stress Reduction, emphasize formal practice as a core component.¹ Research supports the benefits of formal practice, showing that it is linked to greater improvements in mental health following meditation training.² However, finding the time required for formal practice can be challenging for many people.^3,4

Informal practice, on the other hand, is more accessible and less time-consuming. It allows individuals to apply meditative strategies directly to everyday situations, such as using mindfulness techniques to manage stress. By making meditation more practical, informal practice can extend its benefits to a broader audience, making it easier for more people to incorporate meditation into their lives.

Can informal practice improve mental health and well-being?

Research has shown a connection between informal practice and improved mental health and well-being. For example, a study found that washing dishes with mindful awareness for just six minutes significantly improved positive and negative emotions.⁵ Additionally, daily informal practice has been shown to help buffer increases in stress over time.⁶

At the Center for Healthy Minds at the University of Wisconsin–Madison, research using the Healthy Minds Program App revealed that more informal practice one day was associated with lower levels of psychological distress the next day during a two-week meditation training. Moreover, increased informal practice was linked to greater reductions in psychological distress and loneliness after the intervention.⁷ These findings highlight the powerful impact that simple, everyday meditation can have on our well-being.

How can we engage in informal practice?

Given its potential benefits, incorporating informal meditation practices into our daily lives can be both fun and transformative. Get creative and discover practices that truly resonate with you. Here are some examples to get you started:

• Mindful breaths: Take a few deep, mindful breaths before a stressful meeting to center yourself.
• Awareness of bodily sensations: Pay attention to the sensations in your body while walking or eating, exploring them with curiosity.
• Thought awareness: Observe your thoughts without immediately accepting them as truth.
• Appreciation and compassion: During conversations, consciously cultivate feelings of appreciation or compassion toward others.
• Value connection: Reflect on how your current activities align with your values.

Tips for supporting informal practice

Engaging in informal practice can be easy, but it can pose challenges for beginners. A study at the Center for Healthy Minds found that a busy schedule, stressful days, and low motivation were common obstacles, while support from others made practice easier.⁸

To overcome these challenges and maximize the benefits of informal practice, try these tips:

• Easy practices: Start simple by incorporating mindful breaths into your routine, such as right after waking up.
• Reminders: Set alarms or use post-it notes as gentle reminders to practice throughout the day.
• Community support: Connect with other meditation practitioners or discuss your experiences with a mental health provider for encouragement and accountability.
• Active practices: While brushing your teeth, try an active meditation using the Healthy Minds Program App.
• Motivation: Select practices that truly resonate with you to boost your motivation and commitment.

Meditation Essential Reads

Meditation Is an Essential Hack for All of Us

A Roadmap to Befriending the Mind

Incorporating informal practices into our daily routines provides an accessible way to harness the transformative benefits of meditation. By weaving mindfulness, kindness, compassion, and a deeper connection with our values into everyday activities, we can navigate life’s challenges with greater ease and resilience. These simple yet powerful practices empower us to cultivate a more intentional life, turning ordinary moments into opportunities for growth, connection, and presence.