Synctuition is an award-winning mindfulness and meditation app. By combining three-dimensional sounds and binaural beats, its “sound journeys” promote optimal mental health and wellbeing. Read their tips on how to use meditative techniques to turn a bad day around. 

Your alarm didn’t go off, you were late to work, and you’ve started feeling under the weather. We all have those “bad days” in which the universe seems to be conspiring against us. Sadly, this leads to stress, anxiety, and physical exhaustion. Yet, no day is completely bad, even if you think so. After all, there’s always something good in every situation. You just have to train your mind to realize it. 

And here’s where meditation comes in! Meditation is a mental practice that can boost your happiness and rewire your brain. Studies by Harvard neuroscientists found that meditation thickens brain areas involved in emotional regulation and cognitive function. As a result, you become better at dealing with all these stressful and uncomfortable everyday life situations. 

If you’re are wondering how to make a bad day better with meditation, we got you covered! Have a look at our handy tips based on five of the best techniques. 

1. Visualize your “happy place” 🏖️

Don’t you just feel like going on a well-deserved vacation during a bad day? Luckily, you don’t need to spend millions on a plane ticket! Simply use the power of your imagination to visualize your happy place. This way, you connect with the sensory memories attached to the chosen location, eliciting relaxation and inner calm. 


  • Firstly, find a quiet and comfortable space. 
  • Take deep, slow breaths. 
  • Visualize a place that brings you serenity. Engage your senses. What does this place look like? How does it feel, smell, and even taste?
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2. Mantra meditation

A mantra is a word or phrase that you repeat during meditation. In Buddhism, a mantra keeps the mind focused on the blessings of the now. So if you are having a bad day, repeating a mantra can help you focus on all that is positive and good. In short, this positivity shield protects you from unwanted and negative thoughts.


  • Start by choosing the mantra that suits your purpose. For example “tomorrow is a new day” or “I am calm and joyful.” 
  • Secondly, relax your body and get comfortable. 
  • Breathe slowly and steadily through your nose.
  • Say your mantra out loud or mentally as you continue breathing in and out.

3. Take a mindful walk outside 🚶🏽

Are you always on the go? Then, mindful walking or walking meditation is perfect for you. All you need to do is pay attention to the physical experience of walking. Not only does this increase awareness of your internal sensations, but it also connects you to your surroundings. As a result, you get a greater sense of control over your thoughts and feelings. 


  • Go outside. It can be your back garden or your nearest park. 
  • As you walk, focus on the movement of your feet and legs.
  • Similarly, expand your awareness to sounds, smells, and visuals. Don’t label them as “unpleasant” or “pleasant”. Simply notice. 
  • BONUS: Take a couple of deep breaths and focus on the sensations in your body. 

4. Try love and kindness 💓

Venting your frustration to your loved ones or yourself during a stressful day is totally normal. Instead of reinforcing negativity, look inwards. Reconnect with kindness, self-acceptance, and positivity by practicing loving-kindness meditation. 

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  • Close your eyes, relax your muscles and take a deep breath in. 
  • Imagine you are inhaling love, inner peace, and harmony. 
  • Breathe out any tension or negative thoughts. 
  • BONUS: repeat a positive affirmation. For instance, “I am worthy of love” or “love flows freely from within me.”

5. Do a body scan 🔍

Scan your body to notice what is communicating and how. In other words, this easy exercise helps you become aware of your body’s warmth, tension, or discomfort. When done regularly, body scan meditation can lessen inflammation, insomnia, and fatigue. And the best thing? It takes just a few minutes! 


  • Lie down on your bed or yoga mattress. 
  • After that, bring your attention to your feet. Observe all the sensations pooling there. If you feel any discomfort, breath gently and relax. 
  • Continue with each area of your body, and gradually move up. 

You learned how to make a bad day better with five effective meditation techniques. Congrats! However, the more you meditate, the fewer “bad days” you have. Why? Because you learn how to efficiently manage stress, anxiety, and daily setbacks. Above all, it builds the inner resilience to keep yourself afloat. 

Our variety of meditation and mindfulness partners like Synctuition make it easy to prioritize your wellbeing on the good and bad days. A Gympass membership gets your mind and body moving –  sign up today and start your free trial.