How To Make Time for Meditation — For Beginners

“If you don’t have at least 20 minutes for yourself during the day — something is wrong,” my mother-in-law said as she watched me rushing through morning errands from the passenger seat of my car. It was 6:30 am and I still had a couple stops to make before starting work, after dropping my child off at daycare.

“I know but I just don’t have any time,” I responded as I continued to push through the morning exhaustedly while she rode along observing the chaos.

A few months after that car ride, my mother in law passed away from cancer.

Similar to my lifestyle, she had a stressful life full of taking care of others; often at the risk of neglecting her own health and wellness. I understood why she felt the need to make that statement to me during her last months on this earth and it was time for me to make a change.

In a study, meditators had more than 50% fewer doctor visits than non-meditators.

By simplifying my approach and finding the best method that works for me, I have been able to commit to an impactful meditation practice for over 5 years.

Simple Approach:

Each day I pick at least one of these opportunities to meditate:

Morning

Instead of immediately getting out of the bed when my eyes open, I stay in the bed for an extra 20 minutes to meditate

Night

When laying down for the night, instead of going straight to sleep I take 20 minutes to meditate

Preferred Meditation Method

Mantra meditation works best for me.

  1. I close my eyes, rolling them up towards the top of my head
  2. I take 3 deep breaths, holding the inhale from my nose for 5 seconds and releasing everything out my mouth each time
  3. Then in silence, I focus my attention on mentally repeating a mantra

Here are some of my favorites:

  • “Aum”, “Om”
  • “I am that I am”
  • “Sat, Chit, Ananda”

Once the 20 minutes are over, I take another deep breath and continue with either getting up for the day or settling down to sleep for the night.

Changes I have noticed:

  • I don’t feel like I’m pushing through the day, now I’m calmly observing
  • It is easier to focus for longer amounts of time
  • More patience with myself and others
  • Less time spent worrying about things that need to be done
  • Prioritizing daily plans have become easier
  • Less headache and migraine issues with medication

Practicing meditation will change your perspective from not having enough time to elevating your level of clarity about how your time is spent. Are you focusing on things that really matter?

What is your inner voice saying to you while being still? Being still in meditation daily will help you figure out your soul’s important questions; igniting your personal journey to figure out the answers.

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Tags: FamilyfeaturedHomeLifelifestylemeditationsimplifywellness


Originally published at www.citybornsouthernliving.com on April 19, 2017.