You’ve probably heard that meditation is a great way to relieve stress and anxiety. However, if you’re a busy person struggling to get time alone, finding time for traditional meditation on a cushion seems impossible. The good news is you don’t need to find extra time to beat stress.

1. Repeat a mantra in your mind

When you get stressed, your mind starts going a mile a minute with thoughts that don’t always take you down a pleasant road. You can stop these thoughts by repeating a mantra in your mind over and over until you forget what triggered you in the first place.

Mantra literally means “mind protector” and in ancient Eastern traditions, mantras are used to keep the mind clean. This is often mistaken for believing that mantras have some kind of power. It’s more like filling your mind with something neutral to prevent negative thoughts from taking root.

Your mantra could be anything, but aim for a short, neutral mantra that doesn’t inspire thought. If you can’t think of anything, try the mantra from the Ho’oponopono tradition: “I love you, I’m sorry, please forgive me, thank you.”

2. Try CBD gummies instead of oil

You might already be familiar with using CBD to relieve stress and anxiety. Most people take CBD as drops of oil added to a few ounces of water. However, when you need to leave the house, oil isn’t a convenient way to take CBD.

CBD gummies are convenient because you don’t have to take the whole bottle with you. You can tuck a few gummies into a small plastic snack bag and put it in your pocket. When you need one, you can just eat it.

If you’re new to CBD in all forms, it’s a proven game changer in terms of relieving stress and anxiety. For example, a research study from 2011 found that CBD reduced anxiety caused by public speaking. That’s a significant finding. There are many other studies that show similar results. The best part is that despite being derived from hemp, CBD is non-psychoactive, so you won’t get high.

3. Try a walking meditation

While a walking meditation is a form of meditation, you don’t need to carve out special time for this practice; you can do it while you’re already walking somewhere. For example, you can do a walking meditation on your way to your car after work, walk around the building on a break, or on your regular walks if that’s part of your exercise routine.

Walking meditation doesn’t require much space. According to a guide published by the University of Berkeley, you only need to take 10-15 steps in one direction, at which point, you’ll turn around and walk the other way. However, you will need full presence with every step.

To perform a walking meditation, walk slowly and intentionally with small steps, placing your attention on every bodily sensation you notice. For example, notice feeling your foot lift up, move forward, and touch the ground, and then notice your weight shifting as you step forward with your other foot.

Traditionally, small and slow steps are taken during a walking meditation, but you can walk faster if needed – like if your coworkers are staring and you feel awkward. If you choose to walk faster, place your attention on the sensation of your arms or keep your gaze focused on the horizon. The goal is inner stillness, so if you must walk fast, focus on something that isn’t moving quickly.

4. Use a guided sleep meditation

If you have time to fall asleep, you’ve got time for a guided sleep meditation. YouTube has a variety of free guided meditations, but look for one you can also download like this guided sleep meditation. You don’t want your meditation to stop if the internet goes down or an ad pops up and startles you awake.

The best sleep meditations contain affirmations to help your subconscious mind absorb the ideas presented. Guided sleep meditations make great use of the time you’re already spending falling asleep. No extra effort required.

Don’t fight stress – melt it away

The more you fight stress, the more stressed you’ll remain. Instead of waging war against stress, find ways to melt it away. Step out of battle mode and relax your way into a stress-free life.