Best Ways To Meditate At Home When You Are Tired and Stressed

By Kenny Lee | Emotional Wellness

Sep 30

You thought meditation will be the best remedy after a tiring and stressful day. It seems the ideal solution until you find that stress and anxiety are keeping you away from the much-desired meditation bliss you sought.

Best Ways To Meditate At Home When You Tired and StressedMy previous post would have shed off some frustration for some meditation practitioners. This wrong mindset in meditation causes frustration in beginners and those who have been meditating for a couple of years.

This is no newbie mistake.

If you are still meditating with the intention of clearing your mind of all thoughts, check this post to find out what meditation experts suggested you should do instead. It will save you some frustration along the road.

RECOMMENDED : Why Meditation Is Difficult For Certain Personalities

As much as meditation is being suggested as a proven stress releasing technique, trying to meditate after a long day at work is going to be another struggle.

Of course, hitting the bed after a stressful is the best medicine. But getting rid of the stress and problems of the day that runs amok in your mind is going to be a nightmare itself.

(I’m not sure if you know the feeling when your body is crying for sleep but your mind is in a tight mess of stress and anxiety? )

Best Ways To Meditate At Home For The Tired Mind

So can you squeeze in some meditation after a long day without ending up frustrated? It’s possible.

And here’s some of the best ways to meditate at home if you are really exhausted.

1. Exercise Prior To Meditation

Best Ways To Meditate At Home When You Tired and Stressed

Ever wonder why yoga and meditation is a perfect match?

Or how you feel happier and relaxed after working out?

The science part is that your brain released endorphins, that makes you feel relaxed and exhilarated after exercising. And meditation is the perfect follow up to bring a relaxed mind to a calm state.

Scientific facts aside, I sure feel fresh and power up after a short 15 minutes of working out at the gym before writing this post.

Meditation is known to help beat depression when it’s done before a workout. But what about meditating after working out?

Many people find that doing some exercise first really helps the meditation.. It’s as if a lot of excess energy gets burnt off and so the mind finds it easier to relax and let go.

This answer in Headspace forum shows that working out could, in fact, makes meditation easier.

2. Have The Right Mindset To Meditate

If you are thinking “I want to meditate to get rid of all these stressful thoughts“.

Guess what.

You are going to spend a whole 30 minutes stressing over it.

And do I need to repeat again that meditation is not about clearing all thoughts from your mind?

The right way to approach meditation is to do so for the sake of meditation itself. You could be hearing this advice being repeated over and again but it’s easy to slip into a wrong mindset with a tired mind.

Stop thinking and start meditating. It’s different.

3. Do Walking Meditation FIRST

Best Ways To Meditate At Home When You Tired and Stressed

Ok. This is my favorite meditation routine. (because it keeps me awake).

And simply because I see walking meditation as the perfect intermediary between the mindless and mindful state that you are trying to achieve.

If you have trouble with sitting meditation, do try the walking form. It helps even if you are feeling tired. Turning your awareness to your footfall could be a bliss after a long and stressful day.

You can try walking meditation for about 15 minutes before attempting the sitting form.

How to start?

Just get a FREE copy of mindfulness walking meditation guide when you subscribe.

4. Listen To Relaxing Meditation Music

Let’s forget about binaural technology for a while. Slow, quiet, classical music is known to slowing the heart rate and lowering blood pressure. Most importantly it reduces the stress hormones as well.

Ok. Now let’s talk about binaural technology and the amazing fact that when you listen to music of 60 beats per minute, your brain generates alpha waves, which reduces stress and increase creativity.

You can try searching free alpha wave music on Youtube, or you can listen to Enlighten Me composed by Christopher Lloyd Clarke, an audio composer who’s been practicing meditation since 1997. Here’s the page where you can listen to a 5 minutes preview.

Let me know if it didn’t make any difference to you.

5. Use Meditation Incense

Ok. I must admit that I don’t use incense when I meditate. But I do have a thing for pleasant fragrances. Not those overpowering perfume type but more to the freshness of lemongrass or lavender.

Using incense for meditation has been an ancient practice. It is believed that various incense has Sandalwood and Frankincense are known for their stress reducing and calming effect. Both have been used in practice for thousands of years.

It’s your personal choice really. If you find it helps to calm your mind in meditation, by all means, give it a try. You can get one easily at Amazon.

6. Use Meditation Cushion

I used to think it looks so cool sitting upright like an ancient monk and meditating for hours. But not when you have spent your whole days chasing problems and a massage chair is all the comfort that I longed.

This brings me to another instruction that often confuses beginners. In mindfulness meditation, we shift our awareness to physical sensations when they arise. Pain is one of them.

And there is no hard rule to say we must sit and watch pain for 30 minutes, especially if it’s due to our posture or existing physical condition.

You will need to sit high enough so that your pelvis is higher than your knees to avoid unnecessary discomfort or pain in sitting meditation.

Or if you have back problems like me, this meditation cushion with a strap( from Amazon) may suit you.

7. Guided Meditation

Meditation is like working out your brain muscle in the gym. Sometimes you just don’t have the energy to lift the weight (exercising mindfulness or concentration) anymore.

Here’s where guided meditation comes into play.

Often coupled with binaural beats, guided meditation is one popular meditation tool for people who find difficulty in meditating without help.

While there are still debates on whether guided meditation interferes with our own practice of meditation, I find a balance between the both is best, especially after a long tiring day.

(And when all else fails, guided meditation is often the one that gives me my peace of mind).

I’ve tried out Aware, a mindfulness meditation app for beginners. Read my review and why it could be a great help to you.

Over to you :

What’s your greatest challenge in meditation after a tiring day? What works best for you? Do share your thoughts with me in the comment section.

You May Also Like

Why “Clear Your Mind Of All Thoughts” Is Impossible
21 Ways On How To Get A Good Night Sleep Naturally
How To Clear Your Mind With Simple Steps, Literally
10 Best Meditation Cushion For Mindfulness Practice
Best Mindfulness Apps To Start Your Meditation Practice

About the Author

I struggled with social anxiety for at least 15 years, without really knowing what I was going through. Eventually, I defeated my social phobia and conquered the fear of public speaking.

Leave a Comment:

(24) comments

Yogi Chaitanya September 30, 2016

Thanks for the beautiful blog, its very nice to read about meditation also we can try it at home. Meditation has countless benefits on our body and mind. Therefore it is good if we are practicing it on regular basis

Reply
    Kenny Lee October 12, 2016

    Hi Yogi,

    You are more than welcome. Thanks for sharing your comment.

    Cheers,
    Kenny

    Reply
Travis Smithers September 30, 2016

I find as you have mentioned just how hard it is to try and meditate when you have too much on your mind. When your head is full of thoughts and things from the day just as that can keep you from sleeping it also keeps you from relaxing from meditating.

Doing a small workout or taking away before meditation makes a lot of sense to help get you into a better place to prep you for meditating once you see about settling your mind down from the day you’ve had.

Excellent advice and I’ll see about trying it out and check back to your site for more tips etc.

Reply
    Kenny Lee September 30, 2016

    HI Travis,

    Thanks for checking out and sharing your thoughts. Hope doing some workout take some of your stress away.

    Cheers,

    Kenny

    Reply
simon watson September 30, 2016

A really interesting post my friend on the best ways to meditate at home. It was extremely thought provoking and actual I felt enticed towards trying it for myself. There are also some AMAZING TIPS written too and I think I will have to invest in some meditation music. I used to have some when I was much younger but never understood its true purpose.

Reply
    Kenny Lee September 30, 2016

    Hi Simon,

    I think you could get many meditation music through Youtube. I’ve tried some but the one that I recommended is really something different. Feel free to try a few of their previews. I hope you start trying meditation soon.

    Cheers,
    Kenny

    Reply
      simon watson September 30, 2016

      yes I may just do that lolol, seriously tho matey 🙂

      Reply
        Kenny Lee September 30, 2016

        If you bump into any meditation difficulty, just drop me a mail.

        Cheers,
        Kenny

        Reply
Alex September 30, 2016

Hi Kenny
Thank you for such a nice post!
I love to meditate. I cannot explain it but I need to do it to relax.
I have a very stressed job and when I meditate my mind flies away…
Yes sometimes I only want to go to bet and rest but I just can relax my mind after meditate over my cushion.
It’s amazing what meditation can do to your mind and to your body!
Thanks
Alex

Reply
    Kenny Lee September 30, 2016

    Hi Alex,

    I’m glad that meditation helps you to cool down your thought after your work. You’ll find you sleep better after you meditate. Keep it up.

    Cheers,

    Kenny

    Reply
Fairweather Green September 30, 2016

I will have to try these meditation techniques, i could do with some de-stressing.

Actually I swim as my main source of exercise and have read that swimming can be considered a for of meditation. All that water and noises that come with the swimming motion are supposed to help relax you during the exercise.

Do you agree with this?

Reply
    Kenny Lee September 30, 2016

    Hi,

    While I agree swimming can be relaxing, as it is part of working out. I don’t think swimming is meditation by itself. Meditation works more on the mind rather than our physical action.

    Just like walking can be relaxing if we employed certain meditation technique into it. But walking meditation is more than the physical action alone. It involves our mind in training itself to observe thoughts or build concentration.

    I’m not sure if this explains it well for you but hope it helps.

    Cheers,

    Kenny

    Reply
Kate September 30, 2016

This is a great article filled with great tips! I think that the most difficult aspect for people to relax and de-stress is to find the RIGHT method for themselves. You give some really great ideas for how to get out of your mind and set the stage for “productive” meditation. I love walking meditations, especially in nature. I find that appealing to the senses in simple ways helps me calm my mind (like walking, incense/essential oils, and music).
Great job 🙂
*Namaste*
– Kate

Reply
    Kenny Lee September 30, 2016

    Hi Kate,

    Walking meditation is really awesome. While sitting meditation allows me to go into deeper meditative state. I find it easier to apply the technique of walking meditation to daily life. Say walking to your car or office. Or on your way back home. It’s a perfect method of leaving your work problems before stepping into your house.

    Thanks for reading.

    Cheers,
    Kenny

    Reply
Tugarcia September 30, 2016

Thanks for these great recommendations. I do have a hard time with meditation cause I’m impatient and if I know there are other things for me to do, I want to get to them. However, I do realize the many health benefits, so I’d like to find a way to incorporate this into my health routine. Relaxing music and guided meditation may best suit me, but I’m going to check out some of the links you provided to get more info. That meditation cushion with strap seems interesting. Thanks again.

Reply
    Kenny Lee September 30, 2016

    Hi,

    Thanks for checking out my post. Sometimes we are either reluctant or find meditation difficult. Yet that could be exactly what we need if we can get do it right, instead of getting frustrated.

    The strap cushion could help people with back problem like me.

    Cheers,

    Kenny

    Reply
Taking A Leap Of Faith September 30, 2016

You are totally stressed out and all you want tto do is relax and meditate to relieve that stress, but your overworked mind just won’t let go and let you get your mind off your day and into that meditation mode. We’ve all been there. Sometimes the best way isn’t to just stop thinking of everything and let your mind go blank, because it’s just not up for that. It’s these times that a guided meditation works best. Pop in a cd or get on you tube and find one you like and let the binural beats do their thing. If you are on you tube, you may also be watching something that you can focus on to get your mind focused on something else, even if just for a few minutes. This way you get your meditation done, your stress levels lowered, and your body relaxed.

Reply
    Kenny Lee September 30, 2016

    Yes guided meditation does help in relaxing and lowering stress level.

    Cheers,

    Kenny

    Reply
Mohammad Makki September 30, 2016

I’m loving your article here Kenny. You described my experience with meditation perfectly. I only think to do it when I’m stressed out. I guess that’s why it never works for me. How am I supposed to meditate for the sake of meditation though? The only times I think of doing it are when I’m stressed. How should I approach it? Also, about the music, are there any channels I should watch for on YouTube? Which do you prefer?

Reply
    Kenny Lee October 1, 2016

    Hi Makki,

    It’s ok if you think if you think you want to meditate to get rid of your stress. But when you are actually doing it, you just focus on what you’re supposed to do in meditation. For example, mindfulness meditation is about training your awareness to be in the present. If ever such thought of “Can my stress please go away” crept up during your practice, just bring back your thought to observing your breath, rather then stressing about whether are you meditating the right way.

    As for the music, there are so many meditation music on Youtube, but I can’t pin point any of my favourite. It’s hard for me to get a good quality on Youtube. The one I recommended is being sold at various website. But as far as I’m concern, you can get it at the cheapest price at the site I recommended.

    Alternatively, there are a few relaxation MP3 that you can download for free at the site.

    Hope it helps.

    Cheers,
    Kenny

    Reply
Arthur Siew October 4, 2016

This is interesting. Ya, perhaps I should try it as you suggested.

Reply
    Kenny Lee October 5, 2016

    Hi Arthur,

    Thanks for checking it out.

    Cheers,
    Kenny

    Reply
Rab January 1, 2018

I have never meditated before and was not really interested in it because I am always on the move and doing my work back to back. But recently I have been feeling stressed out and my friends suggest that I meditate. It’s not just to help relieve my stress but I want to lead a more calmer and relax lifestyle. I might try out the meditation incense but I don’t know if I can find it near my local store

Reply
    Kenny Lee January 1, 2018

    Hi,

    Meditation incense is optional. If you can spare just 5 minutes, you can get started with mindfulness meditation. You can check out the simple instructions from my meditation guide. Hope it helps.

    Cheers,
    Kenny

    Reply
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