What to do after meditation

What to Do After Meditation: Enhancing Your Practice

Meditation, a practice that promotes relaxation, mindfulness, and spiritual growth, has been shown to have numerous benefits, from reducing stress and anxiety to improving focus and mental clarity.

However, what you do after meditation can be just as important as the practice itself. This post-meditation period is a unique opportunity to carry the calm and focused state cultivated during meditation into your daily life, enhancing the overall effectiveness of the practice. Let’s review what to do after meditation.

The Post-Meditation State

The post-meditation state is a tranquil period of enhanced self-awareness and inner peace that follows a meditation session. This state is not just a fleeting sensation but a profound shift in your perception and interaction with the world around you. 

It’s a state of being that, when nurtured, can permeate into the rest of your day, influencing your actions, reactions, and overall well-being. But, keeping this state of calm and tranquility in the hustle and bustle of daily life needs a conscious effort and practice. 

woman meditating in a grass field wondering what to do after meditation

One effective way to extend the benefits of meditation throughout your day is by engaging in certain activities post-meditation.

These practices aim to integrate the mindfulness and calmness cultivated during meditation into your everyday life, enhancing the overall effectiveness of your meditation practice.

The heightened awareness that characterizes the post-meditation state can sometimes reveal previously unnoticed feelings of drowsiness or fatigue.

So it’s important to pay attention to these signals from your body. Whether it means getting more rest, adjusting your diet, or modifying your meditation practice, responding appropriately to these signals can help maintain your post-meditation state and enhance your overall meditation experience.

Activities to Do After Meditation

After a meditation session, there are several activities you can engage in that can help prolong the calm and mindful state you’ve achieved. These activities can serve as a bridge between the tranquility of your meditation and the demands of your daily life.

Journaling After Meditation

One of the most effective post-meditation activities is journaling. Writing about your meditation experience can help you process and integrate the insights and realizations you’ve had during your practice. It allows you to reflect on your thoughts and feelings, deepening your self-understanding and mindfulness.

woman journaling after her meditation

Physical Movement After Meditation

Engaging in gentle yoga or stretching exercises can help bring your awareness back to your body and ground you in the present moment. Mindful movement can help you reconnect with your physical senses and maintain the state of calm and focus achieved during meditation.

Mindful Eating After Meditation

After meditation, it’s important to refuel your body. However, this should be done mindfully. Pay attention to the act of drinking water or eating food. Notice the taste, texture, and smell. This practice of mindful eating can extend your mindfulness practice and help you stay in the post-meditation state.

Mindful Breathing

Even after your meditation session has ended, you can continue the practice of mindful breathing. This simple practice can serve as a reminder of the calm and focus achieved during meditation and can be a tool to return to that state throughout the day.

Each of these activities can help prolong the benefits of your meditation session and seamlessly integrate the mindfulness and calmness achieved during meditation into your daily life.

How to Transition Back to Daily Activities

Transitioning back to your daily activities after meditation should be a gradual and mindful process. Here are some strategies to help you maintain the calm and mindful state achieved during meditation as you return to your daily tasks:

Take Your Time

Resist the urge to jump immediately back into your daily routine after meditation. Instead, allow yourself a few minutes to enjoy the calm and peace you’ve cultivated. This can help solidify the benefits of your meditation session and make it easier to carry that sense of calm into the rest of your day.

Mindful Tasks

Choose a simple, low-stress task to do immediately after your meditation session. This could be something like watering plants, making a cup of tea, or even just sitting quietly. The goal is to choose an activity that allows you to continue practicing mindfulness as you transition back to your daily routine.

Carry Mindfulness with You

As you move on to more complex tasks, try to maintain the mindfulness you practiced during meditation. Whether you’re working, studying, or doing household chores, aim to stay present and focused, just as you do during meditation.

Remember, the goal isn’t to hold onto the post-meditation state at all costs, but rather to integrate the calmness and mindfulness of that state into your daily life.

With practice, you’ll find it becomes easier to carry the benefits of meditation with you throughout your day.

woman getting up after her meditation practice

Common Mistakes to Avoid After Meditation

While the post-meditation period is a time of calm and mindfulness, there are some common mistakes that can disrupt this state and diminish the benefits of your practice. Here are some pitfalls to avoid:

Rushing Back to Activities

One of the most common mistakes is rushing back to your daily routine immediately after meditation. This abrupt transition can quickly erode the calm and mindful state you’ve achieved.

Instead, take a few minutes to bask in the tranquility of the post-meditation state before gradually resuming your activities.

Neglecting Physical Needs

After meditation, it’s important to attend to your physical needs. This might mean hydrating, having a nutritious snack, or even taking a nap if you feel drowsy.

Ignoring these needs can lead to discomfort, which can distract you and make it harder to maintain the post-meditation state.

Ignoring Feelings of Drowsiness or Fatigue

If you consistently feel drowsy or fatigued after meditation, it’s important to pay attention to these signals. They could be signs that you’re not getting enough rest or that there are other issues that need to be addressed.

Ignoring these feelings can lead to burnout and can undermine your meditation practice.

By being aware of these common mistakes and taking steps to avoid them, you can enhance the effectiveness of your meditation practice and make the most of the post-meditation state.

Why Does the Feeling of Meditation Fade Away So Quickly?

Many people who practice meditation often wonder why the calm and serene state achieved during meditation seems to fade away so quickly once they return to their daily activities. This is a common experience and there are several reasons why this might happen.

The Contrast of Mind States

One of the main reasons is the stark contrast between the state of mindfulness achieved during meditation and the state of our usual daily consciousness.

During meditation, we cultivate a deep state of calm, focus, and awareness. However, our daily lives are often filled with distractions, stress, and a constant stream of thoughts. This contrast can make the peaceful state achieved during meditation seem fleeting.

Lack of Mindfulness Practice

Another reason is that many people don’t practice mindfulness outside of their meditation sessions. Mindfulness is a skill that needs to be practiced regularly to be maintained.

If you only practice mindfulness during your meditation sessions and then return to a state of mindlessness in your daily activities, the feeling of meditation will fade away quickly.

zen garden with a single stone

High-Stress Levels

High levels of stress can also cause the feeling of meditation to fade quickly. Stress triggers our body’s “fight or flight” response, which can quickly overshadow the calm and peaceful state achieved during meditation.

This is why it’s important to manage stress effectively and incorporate stress-reducing activities into your daily routine.

Lack of Consistency in Meditation

The consistency of your meditation practice can also influence how long the feeling of meditation lasts.

If you meditate sporadically, it will be harder to maintain the state of calm and mindfulness achieved during meditation. Regular and consistent meditation practice can help prolong the feeling of meditation.

Not Taking Time to Transition

Finally, not taking the time to transition from the meditative state back to your daily activities can cause the feeling of meditation to fade quickly.

If you jump immediately back into your daily routine after meditating, you’re not giving your mind the chance to integrate the calm and mindful state into your daily life.

The Takeaway

The period after meditation is a unique opportunity to extend the benefits of your practice into your daily life. By engaging in mindful activities, transitioning gradually back to your tasks, and avoiding common mistakes, you can maintain the calm and mindful state achieved during meditation.

Remember, the goal of meditation is not just to achieve a state of calm during the practice, but to carry that calmness and mindfulness into every aspect of your life.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


Feeling sleepy after meditation is not uncommon and can be a sign that your body needs rest. If possible, allow yourself to take a short nap. If this isn’t feasible, try engaging in some light physical activity, like stretching or walking, to help wake up your body.

While it’s possible to go straight back to work after meditation, it’s not ideal. It’s better to give yourself some time to transition out of the meditative state before jumping back into your daily tasks. This could be as simple as spending a few minutes sitting quietly or doing a light physical activity.

Yes, you can eat after meditation, but it’s best to do so mindfully. Pay attention to the taste, texture, and smell of your food. This can help extend your mindfulness practice and keep you in the post-meditation state.

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