A Simple Guide to Meditation for Busy Minds

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We often think meditation is about stopping our thoughts. It’s not. Your brain is designed to think, just like your heart is designed to beat.

Meditation is simply the practice of noticing those thoughts and choosing to come back to the present moment. ​Think of it as a “Reset Button” for your day. ​

• Less Stress: It lowers your heart rate and tells your body, “We are safe.” ​
• Better Focus: It trains your brain to stay on one task at a time. ​
• Emotional Space: It helps you respond to life instead of just reacting to it. ​

​All you need is five minutes of your time and a comfortable setting. Ideally in your meditation corner. If you don’t have a dedicated room or a nook for your practice you can find inspiration in my post on How to create a meditation space?

​Sit in a chair with your feet flat on the ground or cross-legged on a meditation cushion. Keep your back straight but not stiff—sort of like a string is gently pulling the top of your head toward the ceiling. ​

Rest your hands loosely on your knees or in your lap. ​You can close your eyes completely, or just soften your gaze and look at a spot about a meter in front of you on the floor. ​

Notice your breath. Feel the air coming in through your nose, the way your chest rises, and the way the air leaves your body. ​Your mind will wander. You’ll think about your grocery list or a task you need to make. That’s okay.

When you notice your mind has wandered, just say “Thinking” to yourself and gently bring your attention back to your breath. ​

Do this for about 5 minutes. And then take a second to notice how you feel before you jump back into your day. ​

• ​Consistency over Intensity: 5 minutes every day is much better than an hour once a month. ​
• Make it a Ritual: Do it at the same time every day—right after your morning coffee or right before bed. ​
• Be Kind to yourself: Don’t get mad at yourself for having thoughts. The act of returning to the breath is the actual “workout” for your brain! ​

​While you only need yourself, these small additions can make it more enjoyable:

​-The Scent: Light a stick of palo santo or a lavender candle to signal to your brain that it’s “quiet time.” Soon, your brain will smell that scent and instantly start to relax.

​- The Stone: Holding a piece of Amethyst or Smoky Quartz can give your hands something to focus on and keep you grounded.

​- The Sound: If your environment is noisy, use the noise-canceling headphones. I made a whole blog post on sound frequency for you to read.

3 Myths We’re Busting Today ​Myth: “I’m bad at it because I can’t stop thinking.” ​Truth: Noticing you are thinking is actually the goal! Every time you bring your focus back to your breath, you are “leveling up” your brain. ​Myth: “I don’t have time.” ​Truth: You have 5 minutes. Do it while your coffee is brewing or while you’re sitting in your car before heading into the house. ​Myth: “It’s too ‘woo-woo’ for me.” ​Truth: It’s actually just biology. You’re simply giving your nervous system a chance to catch its breath.

​Bottom line: You don’t need to be an expert to feel the benefits. You just need to show up for yourself for five minutes.

To help you create that dedicated corner I have created few items i already use and some I would not mind having myself, like Px8 headphones:

• Meditation cushion – organic buckwheat-filled set
• 2-in-1 Icense Holder and Burner
• Traditional tibetan singing bowl– hand made
• Portable Electronic Tibetan Singing Bowl with 8 Healing Frequencies (396-963Hz)
• Crystal necklace – there are many options on Amazon, with different crystals
• Crystal set – hold the crystal while meditating
• Noise-canceling headphones – these are Bowers & Wilkins Px8, “The Bentley” of headphones, approved by Sir David Beckham himself, but there are more budget friendly options on Amazon too.

I hope I gave you inspiration to start, love,