Let's be honest.

Does the thought of sitting down to meditate seem like a ritual that interrupts your day?

The benefits of meditation are solidly proven. Yet, try as you might, you may emerge from your sessions of inner stillness feeling like it was a big waste of time.

What you might not realize is that there are numerous Dalai Lama-worthy meditation rituals you can weave throughout your day that don't require sitting still or even sitting down. In fact, these rituals actually work best when done smack during the busiest part of your day.

4 Meditation-Free Rituals

1. Breathe

The next time you're feeling caught off-guard or frazzled in the moment, simply breathe. Focus on the rhythm and flow of your breath with each inhale and exhale you take. Managing your breath is a secret weapon you can do to instantly calm your mind and body.

Here's a simple breathing technique you can do whether you're rushing around or seated working.

Instant Om Breath

• Inhale your breath to the count of 4.
• Hold your breath to the count of 4.
• Exhale your breath to the count of 4.
• Repeat 4 times.

2. Visualize Your Day In Advance

This ritual is a game-changer leaving you feeling enlightened and ready to conquer the day. You can do it while you brush your teeth in the morning or sit to eat breakfast. By anticipating top stressors in advance, you're better able to manage them.

Morning Manifestation

• Visualize stressors you might encounter throughout your day such as a difficult meeting with a client, or procrastinating on a project.
• Visualize yourself successfully managing the stressful event (the Instant Om Breath can come in handy).

3. Focus on a Weekly Virtue

Benjamin Franklin is well known for the 13 Virtues he focused on throughout his life to build his character. You can do the same by choosing virtues that are important to you. Select one virtue each week to focus on. Consider your weekly virtue as a compass to guide your actions and decisions throughout your week.

Weekly Virtue

• Choose a virtue you'd like to focus on throughout your week.
•  Include the virtue in your Morning Manifestation as you visualize your day.

4. Review Your Day In Reverse

As you end your day, take part in a ritual His Holiness the Dalai Lama is noted to do. This ritual helps you become aware of positive and negative patterns that may repeat themselves day after day or week after week. A benefit is that you lay to rest worries and fears and any undone business that may be circulating in your thoughts as you prepare to sleep.

Peaceful Sleep

•  Reflect on the mini-victories that occurred throughout your day. Celebrate these moments.
• Reflect on how you managed stress, what was challenging, and what you can do to improve your reactions.

Consistency is Key