Quick and Easy 5 Minute Meditations for the Busy Woman

Since I started working for myself I have been trying to be better about self care and peace of mind. When you are trying to build you own business/project/career from the ground up the list of things to-do can be extremely overwhelming. I’ve never been very much into meditation until I tried it.

The effects of meditation, at least for me, are subtle and even more pronounced once I get into a consistent groove of meditating daily. I feel more relaxed overall and my reactions to things aren’t so…colorful. 🙂

One of the biggest myths about meditation for me was that I needed to be in a perfect space, my legs crossed, with complete silence. This is not at all true. My meditations happen randomly, sometimes early in the morning before a long work day, sometimes right before I get my children and other times before bed when my anxiety is on fleek.

I’m sharing 5 minutes meditations today because sometimes it feels like we can’t even take 5 minutes for ourselves–but the truth is–we can.

I’m giving you permission to take 5 minutes for yourself and meditate daily. Obviously if you have more time to meditate longer you should! I have a short attention span when it comes to mediation but I am hoping to get better and stay in longer as time goes by.

There are also plenty of apps that you can try–if you have an Apple Watch there is a “Breathe” app that is native to the watch that you can do anytime of day. It only takes a minute and it’s a great way to reset.

Mindful Moments: The Power of Meditation for Busy Women

In today’s fast-paced world, women often find themselves juggling a multitude of roles – from professionals to caregivers, partners, friends, and more. This constant balancing act can take a toll on mental, emotional, and physical health. Meditation, an ancient practice of inner reflection and mindfulness, offers a sanctuary amid the chaos. Here’s why meditations are especially significant for busy women:

1. Stress Reduction: Busy lives often equate to high stress. Chronic stress can lead to numerous health issues, including anxiety, depression, and heart diseases. Meditation has been shown to lower cortisol levels, the stress hormone, helping women manage and mitigate daily pressures.

2. Improved Focus and Clarity: With a never-ending to-do list, maintaining concentration can be challenging. Regular meditation strengthens the mind’s ability to focus, enabling better decision-making and efficiency in tasks.

3. Emotional Balance: Meditation promotes emotional resilience. By recognizing and acknowledging emotions without getting overwhelmed, women can navigate life’s ups and downs with a more balanced perspective.

4. Enhanced Self-Awareness: Through meditation, women can connect more deeply with their inner selves. This heightened self-awareness can lead to better understanding one’s thoughts, patterns, and reactions, promoting personal growth.

5. Better Sleep: Busy minds often struggle to switch off at night. Meditation can improve sleep quality by calming the mind, helping in relaxation and inducing deeper, more restful sleep.

6. Boosted Immune System: Studies suggest that regular meditation can boost the immune response, fortifying the body’s natural defenses against illnesses – a crucial asset for those leading busy lives.

7. Time for Self-Care: Amid the whirlwind of responsibilities, self-care often takes a backseat. Meditation carves out dedicated time for oneself, emphasizing the importance of personal well-being.

8. Improved Relationships: A clear, calm mind reacts more thoughtfully and less impulsively. This can lead to better communication, understanding, and empathy in relationships, both personal and professional.

9. Enhanced Creativity: A decluttered mind often becomes a breeding ground for creativity and innovation. By letting go of incessant thoughts, new, fresh ideas often emerge in the silence of meditation.

10. Reduces Symptoms of Burnout: Consistent meditation can act as a buffer against burnout, a common issue among busy women. By renewing mental energy and providing a sense of peace, meditation can keep burnout at bay.

Incorporating Meditation into a Busy Schedule: While the benefits of meditation are manifold, busy women often question how to fit another activity into their already-packed schedules. The beauty of meditation is its flexibility:

Short Bursts: Even 5-10 minutes of focused breathing or mindfulness can be impactful.
Guided Meditations: Apps like Headspace, Calm, and Insight Timer offer guided sessions, making the practice more accessible.
Mindful Moments: Incorporate mindfulness in daily activities – savoring a cup of tea, walking, or even washing dishes can become meditative with the right mindset.

In conclusion, for busy women navigating the complexities of modern life, meditation is not just another task to check off but a potent tool for self-empowerment, well-being, and rejuvenation. By grounding oneself in the present and embracing the power of now, even the busiest women can find a tranquil oasis amid life’s bustling demands.

Here are some easy 5 minute meditations, go ahead and press play and take 5 minutes to reset!

Meditations with Rasa Lukosiute

TheHonestGuys

MindfulPeace

OMG. I Can Meditate!

5 Minute Morning Meditation

These are some of my favorites. If you have never tried mediation, you should. It is worth the 5 minutes. Take the time to reset and restart.

What are some other fun posts for you to check out?

Do you meditate? How often? How long?

Nellie

Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo, Buzzfeed, What To Expect, Mediavine, Niche Pursuits, HuffPost, BabyCenter, Mom 2.0, Mommy Nearest, Parade, Care.com, and more!

Read my full story here!

Get comfortable and be sure to come hang out with me on social. Don’t forget to grab your free fitness journal before you go!

7 Comments

YES! As you may know, I incorporated just 5 minutes (sometimes just 3!) before I do my workout and it has helped tremendously! It puts me in the right frame of mind so I can be fully present and not keep rushing though my entire day. When I feel like I don’t have time to do it is when I need it most!

It has been turbulent around here lately. And I find instead of longing to hide in bed – – I leapt out earlier and earlier to be certain I snag my morning meditation time.
Supershort. Typically five minutes. Me, meditation pillow, lights out, before coffee, gets me through.

So needed this more than ever as after having the kids home last week for spring break, I am still trying to recover. This past week I have been trying to play catch up, but have been feeling low energy levels in the process. Thanks for sharing and definitely going to check out a few of these now. Truly appreciate it!!

I meditate in the mornings after I drop my kids off I sit in my car in the garage and read something uplifting then I pray and think about good thoughts.

I need these! The spring break is getting to me, because it’s a taste of what’s to come with summer! What will I do?? The camps are filling up fast. Sigh. Meditate. That’s what I’ll do..

I’ve been trying to incorporate daily meditation for months now and have just been trying it on my own. I’m so glad you shared this, because I’m going to try these guided ones and see if that helps me make it part of my day.

I already learned so much just from these 5 minutes here! TY for sharing!

Quick and Easy 5 Minute Meditations for the Busy Woman