Maybe you work full-time, perhaps you’re a stay-at-home mom, or maybe you’ve just started a new career. It doesn’t matter – whatever your circumstances may be, you almost certainly have too much on your plate.

And, of course, if you have kids, there are soccer games, dance practice and homework on top of your own schedule. (All whilst trying to keep the romance alive, right?!) It can be brutal.

So busy ladies, no time to meditate? Could we have 30 seconds of your time? Okay. Now try this: Sit or stand up straight in a comfortable position. Breathe in, breathe out. Pause. Do it one more time, this time a little slower and deeper. Do your feel a little less stressed? Probably so. That’s because you just did a mini-meditation.

Meditation comes with a laundry list of significant benefits. Research suggests that meditation not only lowers blood pressure and boosts the immune system, we also know that it is a powerful tool for stress management. Fact is, this ancient Buddhist belief is backed up by cutting edge neuro science, even companies such as Apple and Ford are incorporating mindful meditation techniques to help their employees.

So, for the woman who has a few minutes before she gets out of bed – but not much more than that- this is how you could make meditation part of your daily routine:

  • Choose a song. Choose one song before the kids wake up. Sit with your back against a wall, earbuds in. And, as you listen, close your eyes and imagine light flowing through your body. Into your head, out your fingertips and toes.
  • Breathe silently and deeply through your nose and pay attention to how it feels as your breath enters and leaves your body.
  • Meditate while drinking your morning coffee. Feel the warmth of the mug, inhale the strong scent, and savour each sip as it goes from lips to mouth to throat to belly.
  • Visualize a loved one. Take two minutes, close your eyes and picture someone you love. Send him/her a mental note of gratitude. Repeat this with up to five faces. This would help you start the day with a fierce love for your husband and kids.
  • Acknowledge your thoughts, but don’t let them clutter your mind. If you find that the worries of the day are too intrusive, picture them inside a balloon and send them floating away.
  • Come back gently. Open your eyes and stretch gently as you unfold from your seated position to re-engage with the world around you.

That’s it! That’s all you need to get started. It does not have to be a complicated process. Sneak nuggets of meditation into your day and reap the benefits. Simple as that.

New studies found that women have more to gain from meditation. The reason cited is the different way that men and women cope with emotional stress. Men tend to “externalize” stress by directing it outward (e.g. playing video games or sports), whereas women tend to internalize their distress by directing action inward (e.g. journaling about a negative event).

What we’re seeing, smelling, hearing, sensing and pondering is limited by and filtered through our churning thoughts and worries about the future, or judgements in the past. Meditation is a simple and effective way to steady the mind, give clarity to your thoughts and help you to manage stress.

Start meditating today!

Source: www.wildmind.org, www.childmind.org, www.amazon.com, www.helpguide.com, www.womanshealthmag.com, www.huffingtonpost.com, mrsmindfulness.com, www.mindful.org, notesonbliss.com, mandalaliving.com.au, themindunleashed.com, www.drjangross.com, www.mindfulnessmuse.com, www.dumblittleman.com, www.theindigoproject.com.au, helixhealthcaregroup.com, budhaimania.com, leightremaine.com, www.prevention.com, www.psychologytoday.com, www.fastcompany.com, tricycle.org, www.fitnessmagazine.com, ericalayne.co, wellsomannetwork.com, learnrelaxationtechniques.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.