Health gurus around the world are preaching it: meditate!
You’ve heard that you should meditate at every turn: calm your mind, deal with stress, and focus on your goals. But any time you’ve tried to meditate, you can’t clear your head. Thoughts crash against each other like angry waves in the dark space behind your closed eyes. Within seconds you’re swept away into a mental abyss, having totally forgotten you were trying to meditate in the first place.
“Clearly, meditation isn’t for me,” you think. Meditation is for weird monks and yogi people with tons of time on their hands. They can sit in serene environments with no care in the world for hours on end. They don’t have to deal with children interrupting them, the countless tasks and responsibilities of running a household, or having to juggle work on top of parenting.
Or do they? Ultimately, one’s life circumstances and physical environment don’t really matter when it comes to meditation.
What does matter though, is that you’re able to find a way of harnessing the clarity, peace, and space that comes from meditation.

If you haven’t delved into the meditation world before, or have only sat once or twice in a yoga class or by yourself, you might not be aware that there are MANY ways to meditate. This is excellent news for people with flexible, ever changing, busy lives!
So today I’m going to outline the most important thing to remember when you take time to meditate, as well as a very simple way of meditating so that even you, oh-busiest-of-people, can find glimmers of calm during the relentless commotion of life. I’ll also list off some different methods of meditation so that you can explore them further to meet your needs should you so desire.
On a personal level, I’d like to testify to how much meditation has helped me: I’m no longer as emotionally reactive as I once was. I can better see my thoughts and emotions for what they are, just that. I’m more focussed, calmer, and sleep better. I have an easier time maintaining good mental health, and pulling myself back up out of the dark when my mind and mood start to slide. Without a doubt, it’s made me a more attentive, realistic human. Meditation has truly been life changing for me, and I hope that it will be for you as well.
Let’s dive in:

Firstly, the most important thing to know about meditation is that THOUGHTS ARE OK!
Monks and yogis have them too. As we very well know, our minds are busy, busy monkeys.
The difference between us newcomers and seasoned meditators is the degree of self awareness. Meditation is basically a workout, or training tool, for the mind. When monks find their minds busy with thoughts, they’re able to stop themselves, acknowledge that they’re having a thought, and then come back to the exercise of sitting calmly or focusing on a mantra (their meditation).
Initially, these thought intrusions can be frustrating as they seem to immediately take over each time we attempt to meditate. Over time, however, the commitment to practicing whatever meditation you choose will start to have cumulative effects, and this is where the beauty and benefits of meditation come in.
Thoughts will still arise, but you’ll be able to identify them more quickly, without judging yourself or feeling guilty for having them, and you’ll gain the ability to bring your focus back to the meditative task at hand, like breathing.
Scientifically, meditation has been proven to increase focus and attention span, reduce anxiety, stress and depression, improve sleep quality, stave off alzheimers, help heal addictions, as well as fostering self love and kindness. I don’t know about you, but those benefits sound fantastically good to me!
So, you now know it’s ok to think while meditating, but where do you start?
I’ve got you covered.
A Simple Meditation for Busy People
This meditation is so simple you can do it absolutely anywhere: waiting in the car to pick up kids, standing in line at the grocery store, lounging in the bath, or sitting on a meditation cushion.

For your first few times, I’d recommend carving out 15 minutes to yourself when you can sit by yourself, uninterrupted. It’s OK to set boundaries with your family, coworkers, or anyone else around. Ultimately everyone benefits from your meditation practice!
Sit with a straight spine and close your eyes.
Take the first few moments to breathe deeply. Take a quick inventory of how you are feeling internally, without trying to sort out or fix anything. Just notice.
Notice your surroundings: any sounds you hear, temperatures, smells, and sensations against your skin. Feel your body where it touches your chair or the ground beneath you.
Slowly, start your meditation by focussing on your breath. As you breathe in, count “one” and as you breathe out, count “two.”
Continue to count all the way to ten, and then start over again.

Your mind will wander. When you catch it, give a little internal laugh, “Silly monkey mind!” and come back to the last number you remember counting.
Keep going for about ten minutes, bringing yourself back to the count and back to your breath every time your mind wanders. You can set a timer if you like, but ultimately it’s best to check in with your internal clock on what feels appropriate for the length of time to practice, or just use a watch so that the sound doesn’t jar you out of a meditative place.
When you’re ready to rejoin the world, take a last few deep breaths and notice how you feel.
Slowly open your eyes and give yourself a smile if you can.
It’s really that simple.
The amount of time you’re able to carve out for this practice really depends on your circumstances. (Busy-life, right?).
Because this practice is so portable (all you need is you!) you’ll be able to squeeze it into your life every day, or even a couple times per day.

Over time, I guarantee you’ll start to feel the positive effects of meditation, and your family and friends probably will too. It’s a worthy challenge to pick up.
If you’re feeling like you’d like a little more than this simple meditation I’ve outlined above, below I’ve listed a few resources for different types of, teachers of, and tools for meditation for you to explore:
David’s guided Meditations for Stress, Anxiety, and Depression.
Jennifer’s Yoga Nidra: Sleep Sessions to help you fall asleep at night.
Peter’s Mindfulness Meditations to help you develop a strong mindfulness practice.
David’s Find Your Inner Power album to help you heal from within, release fear, and connect to your deeper power.
My Mindful Eating guided meditation for next time you sit down to a meal.
I’d love to hear your stories and experiences with meditation, and answer any questions you may have!
Breathe in, one, breathe out, two.
Julia
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Oh, that is quite interesting and useful, I have seen struggling people when they are too busy and cannot find anything to relax and clear their minds. Just like students having a tight timetable and finding a solution by connecting with essay writing services same as working people and those who have packed schedules meditation works like magic for them.
Integrating yoga into your daily routine is about creating space for yourself amid the busyness of life. It's not about the length or intensity of your practice but about the consistency and your presence during practice and in the rest of your life. By following these steps, you can bring the essence of yoga into every day, enriching your life with all that this ancient practice has to offer us.
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@snow rider I love Yoga so much! I keep me relax and become more healthy.
So glad to hear!