Are you in a situation where you feel like there’s just no time to meditate?
You're not alone. There are many reasons why people struggle to maintain a meditation practice. Some simply don’t see the value in it. Others had a regular practice but lost motivation somewhere along the way. (If that’s you, I’ve made a video about motivation in you Zen practice).
Recently, during a three-day meditation retreat I was leading, someone said something that really struck me. After the retreat, they shared that finding the time to sit a retreat felt like a luxury. That perspective surprised me. I’ve heard of people who couldn’t afford the cost of a retreat, but I hadn’t fully considered the challenge of affording the time to sit.
But I realized they were right. It is a privilege to be able to pause life for three or seven days to sit and practice deeply. For many, the obstacle isn’t just money—though most Zen centers I work with offer financial accommodations. The bigger obstacle is time.
One person I spoke with had three jobs and cared for his family. For him, even a daily sitting practice felt out of reach. And that really made me reflect.
We often carry this idea that meditation must involve long, uninterrupted hours of sitting. But that’s just not true. What’s more important than the amount of time you meditate is the consistency of the practice.
I often say: It’s better to sit for 20 minutes a day than for 3 hours twice a week. That daily rhythm serves as a gentle, persistent reminder to meditate— an anchor in the midst of daily life.
And remember, meditation is not limited to sitting cross-legged on a cushion. Meditation means being present in this moment. So, if you're struggling to find time to sit, here are three powerful alternatives you can try — practices that can fit into even the busiest lives.
1. Walking Meditation
If you can’t sit, walk.
One practitioner told me they use their 15-minute break at work to do walking meditation. They simply walk, paying attention to each step, each sound, each breath. Whatever technique you use in sitting — counting the breath, mantra, simple awareness — use it while walking.
Look. Listen. Feel. Smell. Wake up to where you are.
If you have a mala, use it as you walk to stay present.
Walking meditation is powerful. It grounds your attention in this very moment. And the best part? You can do it anywhere—on a sidewalk, in a park, or out in nature.
2. Driving Meditation
Yes, driving can be meditation too.
Many people tell me this is their main practice outside of the their meditation space. Whether it's listening to chanting in the car or staying mindful while commuting, the drive becomes a focused time. Just like sitting practice, you can stay present with what you’re seeing, hearing, and feeling.
Pay attention to your breath. Notice when emotions arise. Use your drive as an opportunity to come back to center. If strong thoughts or feelings arise, gently direct your energy back to the act of driving.
In my experience, this not only improves clarity—but more importantly, it makes the road safer for everyone around me.
3. Simple Breathing Practice
The most accessible practice is breathing. You can do it anytime, anywhere.
Often, we get caught in the mind — overthinking, worrying. That’s energy stuck in the head. Or we feel overwhelmed by emotions — anxiety, fear, frustration — that’s energy stuck in the chest.
A simple breath can change that.
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Inhale through your nose and feel your lower belly expand (two fingers below the navel).
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Exhale, letting the belly fall. Let your out-breath be twice as long as the in-breath.
This breathing naturally balances your energy. It helps bring clarity and presence to your mind. You will feel more grounded and connected to the moment. And you can do it:
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When you wake up.
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While watching TV.
- While talking to someone
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At work.
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Right before bed.
I know someone who sets a chime on their phone every hour to remind them to take a conscious breath. That’s all it takes—just one breath to return.
I used this very practice just this morning. I was dealing with a frustrating situation at the bank and noticed my energy rising—anger, tension. I paused, took a deep breath, and immediately felt a shift. The energy, the anger I was feeling, became clear. I was able to walk into the bank with a sense of clarity and openness.
Try it. One breath at a time.
A Word of Caution
Sometimes people say, “My whole life is meditation. I don’t need to sit.”
And yes — life can be meditation. But that mindset can also become an excuse. A kind of lazy demon appears that says, “I don’t really need to practice.”
On the other side, there's the idea that we must sit three hours a day and attend every retreat to be a real practitioner. That’s another kind of delusion.
Neither view is helpful. The key is honesty. Look at your life sincerely. What’s actually possible? It is important to find your own middle way.
Don’t judge yourself. Don’t compare. Just practice—in whatever way you can, in this moment. Over time, you’ll find not only more clarity within yourself, but those around you will benefit from it as well.
Final Thought
If you can sit in the morning, even for 10 or 20 minutes, great. That’s still one of the best ways to establish consistency. Zen Master Hye Mun suggests a simple 15-minute morning practice that includes:
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Four Great Vows
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One minute of prostrations
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Chanting the Heart Sutra
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10 minutes of meditation
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A short inspirational reading
But if that’s not possible for you right now, just remember — just wake up right now! Whether walking, driving, or breathing — the door to meditation is always open.
Try these and let me know how it goes. I’d also love to hear what you do when you don’t have time to sit meditation. Share it in the comments!
Have a clear day!
Jason
