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Fitting Meditation into a Busy Schedule

Jun 11, 2014

By Ann Bruck, Private Trainer at Sports Club/LA - Boston

Most of us are busy from the time we wake up until the time we go to sleep. With our days filled with work, family, social engagements and everyday errands, it’s so challenging to make time for ourselves.  

 

The great thing about meditation is that it can be done anywhere at any time. For example, take a few minutes to pause before taking a bite of food, before getting out of your car and heading into the house, or before and after a yoga class. Meditation doesn’t have to last 30 minutes to be beneficial, even a short few minutes meditating can be valuable.

These two tips will help you create a regular meditation practice if you’re just beginning.

 

  • Find a space that’s distraction-free from electronics, kids, pets and work.  
  • Try to find a consistent time of day to practice. It could be after your morning coffee, before picking the kids up from school or before you go to sleep at night.

 

Finding just a few minutes each day can help reduce stress and increase your energy. Even doing a 30-second meditation focusing on your breathing can change your life. Try to incorporate the following meditation two to three times per day and see what happens.

 

  • Sit tall while on a chair with your feet on the floor.
  • Stretch your arms up and over your head, reaching for the sky.
  • Place your hands back on your lap.
  • Gently close the eyes and take five deep long breaths.
  • Feel your ribcage and belly expand with every inhale and soften with every exhale.
  • When ready, reawaken to your day.