3 Ways to Squeeze Meditation into Your Busy Schedule

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Everyone on this planet can benefit from meditation. Bold statement… I know! But meditation is not just for the ‘spiritual type’. It isn’t a woo-woo practice… in fact scientists can now visibly see physical changes in the brain of someone who consistently meditates. It cleanses the mind, provides mental clarity, combats anxiety, stress and depression, gives you more energy, and improves sleep.

In my opinion meditation should be as regular and mandatory as showering or brushing your teeth. I know, I know… you don’t have time.. right? I get you girl. So here are three easy ways you can incorporate meditation into your day without having to set aside extra time.

Shower meditation

With your eyes closed, imagine that the water from the shower head is a bright white light. Imagine that this bright light is pouring down on you and washing away any negative energy, thoughts, and emotions from your body. Visualize your entire body lighting up in this bright white light. Focus on how the water feels as it hits and runs down your body. Take five deep inhales, in through your nose and out through your mouth (or as many as you’d like).

Bed meditation


Do this when you wake up in the morning, before you get out of bed or reach for your phone. Close your eyes and tune into your breath. Put one hand on your stomach, the other on your heart and take five deep and slow breaths. Notice how it feels when the breath goes through your nose and fills your lungs. With each breath feel your body relaxing and loosening deeper and deeper. Finish by thinking of five things you are grateful for, you can do this out loud or in your head. It can be as simple as “I am grateful for this air I breath”. Starting your day with gratitude sets you in a positive mindset for the day ahead.


When you are lying in bed at night. Before you drift off to sleep. Take a moment to get quiet and focus on your breath. Relax your body completely… loosen any tension you may be carrying in your shoulders, hands, jaw, etc. Close your eyes and visualize that there are roots coming from the bottoms of your feet and rooting all the way down into the core of the earth. Visualize these roots running through the ground, dirt, water, rock… all the way to the earths core.  Breathe deeply in and out through your nose as you visualize. End with three deep inhales through your nose, and exhale with a loud sigh through your mouth. This helps to release tensions from the day and to ground you before sleep.

Driving meditation:

Don’t worry, i’m not going to suggest you close your eyes while driving. This meditation is designed to help you become more present and mindful throughout the day. While your driving… with your eyes OPEN begin to mentally scan your body from head to toe. Notice how each part of your body feels. Notice how your hands feel on the steering wheel, how your feet feel on the pedals, how the air feels in your lungs. Then begin to notice your surroundings. Take notice of the cars around you, the weather, the way the seat feels against your body. Notice these things without judgement of them, without thought or opinion. Simply acknowledge the present moment and enjoy the silence. Breath deeply in and out as you do this.

If you did each of these meditations you’d end up with a five minute daily meditation routine (approximately). This is immensely better than doing nothing at all and even these small changes will have a huge impact on you. The thing to remember is that while we take care of our bodies through exercise and eating healthy there is little that is done to take care of our minds. Meditation is how you begin to nourish your mind and emotions. Want to learn more? Visit my other post ‘How to Meditate: 12 Essential Steps’

3 thoughts on “3 Ways to Squeeze Meditation into Your Busy Schedule”

  1. I love this! My past week has been so busy and finding time to mediate has felt impossible, I appreciate these tips, you are so right this is way better than doing nothing at all! Thanks!


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