Finding Time to Meditate When You're Always Busy

Pasacancha, Ancash, Peru

It's late in the evening and I have nag champa incense lit. Tonight, I'm reading a book about "practical meditation". There's lots of books out there just like this. I love non-fiction and practical guides like these make me feel productive, in a way. If I'm not being productive, I get a little bit of anxiety. Sometimes I will look for chores or other things to do so I can keep myself occupied. But did you know that meditation is beneficial for productivity in so many ways? I've known for years, but I never really made time for it. I always made excuses like, "I don't have enough time." But in reality, we make time for the things we want to do. Over the years, I've gradually shifted my mindset to one focused on personal success. Making time for meditation is essential for me. Here's how you can make time for it too.

Before we dive into the "practical" steps, here's the science: Meditation helps lower stress, improve focus, enhance emotional health, promote better sleep, support mental resilience, and the list goes on (source: mindful.org). These benefits are immediate and long-lasting. The truth is, the people who would most benefit from meditation are those who "don't have time for it". People who "can't focus," "can't sit still," or think that it's boring. Sound familiar? In reality, meditation is very easy, simple, and enjoyable. And it'll help you feel much better in the long run. All you need is at least 10 minutes a day. Feel free to meditate for longer.

My advice? Listen and follow along to a guided meditation. There are plenty of guided meditations available for free on YouTube. You can start with a 5-minute meditation and work your way up to longer meditations. But 10 minutes a day reserved for meditation is enough to feel the benefits. When you play one of these videos, make sure to follow the instructions.

Generally, you will be asked to sit up with your back straight, palms resting on your lap, and close your eyes. From there, the voice will say something along the lines of "focus on your breathing." There's no need to empty your mind or fight any thoughts. Just shift your focus inwards. If you feel your mind wandering, gently bring your attention back to your breathing. It's a practice, and it doesn't need to be perfect. Just showing up for yourself will make a huge difference in your daily life.

I personally try my best to meditate every single night before bed, for at least 10 minutes. We turn off the lights and create a quiet space. If I am feeling especially lazy, I aim for just 5 minutes. And that's okay! You shouldn't beat yourself up for skipping a day. Instead, think of it as something you can do everyday to nourish your well-being. Any meditation, even a micro-meditation, is enough to feel all the benefits.

As always, be kind to yourself. Practice self-compassion and protect your self-esteem. During meditation, many thoughts will pop up, but the key is to let them pass like clouds and kindly bringing your focus back to breathing. For best results, practice every day, at least once a day.