Busy? 5 Ways to Make Time for Meditation

You're running so fast and juggling so many balls in the air at once that you're scared you're going to trip and fall flat on your face. Your report for work is overdue, but you've had to take time off to plan for your dad's care. Your teenager is falling behind in her classes, while your youngest has seemingly endless appointments for his new braces. And your ex is late again with the child support. Your clothes don't fit since you're been eating so much to calm yourself down. So why oh why did you volunteer to head the company picnic this year?

Crazy busy. You get a sick feeling in the pit of your stomach when you see your to-do list. There's no way you can possibly get everything done to everyone's satisfaction. And where on that list does it say to take time for yourself? As if you had time for that!

As Simon and Garfunkel sang, "Slow down, you move too fast." But how, exactly, can you do that?

By learning to meditate.

Right. As if you could go sit in a cave like a yogi.

Guess what? You don't have to leave the world to meditate. A few minutes in your bedroom at the start of the day is all you need. Despite my totally crazy busy schedule, I have not missed a single day of meditation in over 30 years!

Here are five tips to get you on the right track:

1. Make it the first thing you do in the morning when you wake up, before you leave the bedroom, before you check your email or your phone or the kids. Even 10 minutes of meditation in the morning will put you in a much calmer and more spacious place, and the rest of your day will go so much more smoothly.
2. If you find yourself totally frazzled in the late afternoon, give yourself another 10-minute meditation break. Be creative. You can close the door at the office or appear to be snoozing on public transportation, just be sure no one will startle you. Since the meditative state is separate from our regular waking state, if we're startled out of it, we'll feel disjointed or get a headache.
3. Protect your meditation space as much as possible from disturbances. Pop on some noise-cancelling headphones to avoid nearby conversations, and put a "do not disturb" sign on the front door for the FedEx guys.
4. If you find that you do nod off, wonderful! Give yourself a pat on the back: if your body demands a few minutes of sleep, by all means, honor that; it "counts" as meditation in those circumstances. If you find, though, that you're falling asleep every time you sit down to meditate, you need to start going to bed earlier.
5. I believe strongly that the only way to learn an effective form of meditation, the kind that not only reduces stress but also raises consciousness, is from an instructor, not a book. Check out my instructional video to learn more about how to do just that without leaving home:

If you establish a daily meditation practice, pretty soon, 10 or 20 minutes will fly by. It will not be another chore on your to-do list, but something you look forward to each day. Your life may still be crazy busy, but you'll sail through it with far more equanimity. You'll sleep better, lose weight more easily, have less anxiety and more joy, and even be smarter! Plus, you'll be sending a peaceful energy out into the world, doing your part to help humanity.

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Deborah King is the author of the New York Times bestseller "Be Your Own Shaman."

 

Follow Deborah King on Twitter: www.twitter.com/Deborah_King

Comments

[budanatr]

07:09 AM on 05/06/2011

Great article Deborah. It is nice to present these techniques. I have found it essential to take mini meditation breaks throughout the day and evening. Sometimes they are only 30 seconds but they seem to have a cumulative effect. I trained myself using guided meditations and then some meditations at this website that I recorded and then play back on my mp3 player; http://1ness4u.wordpress.com/meditation/. If one practices meditations then they will be able to relax by just taking a deep breath anywhere and any time. It just takes practice. Everyone can do it and there are many techniques that work. Just find one that works for you.

[Deborah King]

07:51 AM on 05/06/2011

Love your approach, very unique!

[NickTheGreekFromSF]

02:28 AM on 05/05/2011

First thing in the morning doesn't work well for me although I've done that. I like to be wide awake to meditate, in a more traditional Zen style - sitting seiza with eyes open and awareness of breath and awareness of everything else too. It's hard to get startled in that state. It is also a style of meditation that translates well to other aspects of waking life. I can take 10 conscious breaths at my desk staring at my work and no one is the wiser. Except me :) Luckily, there is a "quiet room" at my work that I can use.

Here is a good link:
http://www.heychonduc.net/practice%20working%20meditation.htm

[Deborah King]

07:52 AM on 05/06/2011

Another great way to meditate - sounds like it's working really well for you!

[terry90]

10:51 PM on 05/04/2011

workplaces should have a space where employees can meditate... I have slacked off my meditation routine (in my case TM), and one of the reasons is I find it hard to find a space -- more than time -- for meditation in the middle of the day (most employees don't have private offices....;-)

[Deborah King]

07:53 AM on 05/06/2011

I agree: it's really hard to find time/place to meditate once the day gets rolling. That's why I counsel first thing in the am.

[Glenda Ireland]

02:02 PM on 05/04/2011

I have really started to enjoy my meditation everyday. At first, I found it really difficult, and would be watching the clock after ten minutes counting the time down almost. Now, I seem to be going over my time every day, most days I'm in it for between 30/40 mins. I'm not sure if that's a good thing or not, I know you recommend we do 20 mins twice daily. But for me, I seem to just be better at doing it in one sitting. Does you think it matters if we break the time up or do it all together? I've noticed meditation has become like eating though, something just doesn't feel right when I miss out!

I have been taught to meditate by a Dru meditation teacher. I wonder what are you opinions on this style? I have been considering learning from you with a mantra because sometimes I question if I am actually meditating correctly or just spacing out! My teacher said nobody can answer this only me but I'm honestly not sure if I'm doing it right. What would you advise?

Thank you!

[Deborah King]

07:49 AM on 05/06/2011

40 minutes once a day seems to work better for so many of us that have busy/busy schedules, I agree. With regard to the depth you're getting, you might consider trying the mantra based style for a few months and see if it is more profound. Either way, congrats on such a fine practice!

[David4FreePress]

12:23 PM on 05/04/2011

Thank you for publishing useful information Deborah.
It was also very timely as yet another study on the effectiveness of mediation was reported today.
http://news.harvard.edu/gazette/story/2011/04/‘turn-down-the-volume’/
Another well know HP blogger talks about complaining to strangers about running out of his stress medication and how many of those strangers have offered him their own meds.
As an energy healer, I see so many stress-related medical issues that I suggest meditation to everyone.
I don't think enough can be said about the health benefits of meditation, so keep up the good work.

[Deborah King]

07:55 AM on 05/06/2011

Thanks so much for the positive feedback, David.

[cucuy13]

12:04 PM on 05/04/2011

I've been practicing TM for six weeks twice daily and my sessions have become such an integral and beneficial part of my day that I wish I had started decades ago. Meditating puts joy in my heart, stills my often chaotic mind, plus it nourishes my soul. I hope your article convinces folks to begin their own meditation journey and reap its myriad rewards.

[Deborah King]

07:56 AM on 05/06/2011

Wonderful and keep up your practice - it will get better and better!

[cisco1]

09:55 AM on 05/04/2011

Thanks for the guidelines- the key is to do it before something else gets in your space - for sure!

[Deborah King]

11:06 AM on 05/04/2011

Indeed, the key to meditation is first thing in the am!

[ALIson2]

09:54 AM on 05/04/2011

As a "crazy busy" mother of two, I often don't make time for myself. Meditation sounds so beneficial and well worth the 20 minutes of my day that it would take. Thank you for these stress reducing tips - who couldn't use that?!

[Deborah King]

11:05 AM on 05/04/2011

Great to hear your positive feedback about meditation!

[miroslava2011]

09:52 AM on 05/04/2011

What I do lately, as there is such a beautiful weather, I sit down on the ground in the park during the lunchtime, I meditate a while, bathing in a warm sunlight, and then I nod off or vice versa ;)

If I skip meditating, it's just not me anymore.

During holidays, while I was staying at home, I have tried to extend meditation to almost 1h30min.
It felt wonderful around the winter solstice: the fuzzy, warm and vibrating energies were all over my body, reviving each and every cell. I felt like a light bulb with a beautifying electric current going through me.

It was great, but at some point my consciousness sneaked in, and some of the inner havoc joined in while it was difficult to notice when it happens so.

As I still liked to experiment like that anyways, my psyche went a little bit wobbly, a little bit upside down. That was not so much fun.

So I introduced as many positive changes to my routine as I could, in order to recuperate and re-start from a zero, and shortened the practice back to about half an hour.

Maybe more of journaling would be helpful in order to prepare the psyche for a "undisturbed" meditation, as I do miss my hour and a half of passing the current through the body, healing its bits and pieces, feeling the delicate warmth first here, then there, bathing in the celestial energy - I still do want more! ;)

[Deborah King]

11:04 AM on 05/04/2011

I agree, Miroslava, that keeping your meditation to something less than an hour would be a good idea. There's no rush to extend the time, that may come later. For now, anything between 20 and 40 minutes is just perfect!

[miroslava2011]

11:25 AM on 05/04/2011

Thanks!