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meditation minute

The short answer is YES!

We all get caught up the drama and busyness of our lives,  especially during the holidays.  The trick is to learn how to harness life and ride it like a bucking bronco.

The feeling of being overburdened with our to do list can have a negative physical effect on our health and wellbeing. Did you know that it isn’t the list that can take us down but the attitude behind the list?

Charles Swindoll once said, [bctt tweet=”Life is 10% what happens to me and 90% how I react to it.”].

When we are already stressed, it’s easy for that ‘one last thing’ to put us over the edge.  That’s why it is so important to keep are grounding, staying detached from our situations, but never disengaged. 

How do we become the calm in the storm?  Meditation.

Before you start groaning that you’ve heard it all before but you don’t have time or the desire to mediate, hear me out. 

These are just a few things meditation can do to change your life for the better:

1.  Studies suggest that meditation increases memory and awareness while decreasing stress and negative emotions.

2.  It can boost your immune system. Meditation has been shown to reduce anxiety, stress, and      stress-related chemicals in our body.

3.  Increases compassion.  Studies found that those who meditated were more likely to help others that are suffering.

4.  Changes brain structures. After 8 weeks, grey-matter density in the hippocampus–an area associated with learning and memory–has been shown to increase.  Here is a great two minute video showing the science behind what meditation does to the brain.

5.  It turns up the volume of that internal voice that speaks our truth.  It’s easy to justify what we are doing in life.  Meditation keeps us centered and reminds us to stay the course of our journey and not get derailed by external forces.

The best part is it only takes a couple of minutes a day and you can do it just about anywhere.  For example:

  1. Just Breathe.  You would be surprised to know how much we hold our breath which causes tension and stress on its own.  Take one minute to push back from your computer, close your eyes and just breathe in to the count of 5, hold to the count of 5, and breathe out to the count of 5.  Try it! This meditative breathing will clear you mind, relax your muscles and take you out of your sympathetic nervous system (fight or flight) and put you in your parasympathetic nervous system (calm).

2.  Walk the dog. Walking is very common in Buddhist  meditations.  Put on some calming music and with each step think, “I-am-calm-I-am-peacefull” as you walk.  The power of this meditative suggestion while moving will change the way your think.

3.  Pray.  Not the “Oh please God, do this for me and I will…” kind of prayer.  Pray and set your intention that you really want to listen to the divine.  I guarantee if you keep at it you will hear plenty.  Even if it’s only for a minute.

4.  Cook a meal, paint, dance, do a craft.  This will take a little more time but you are getting a two for one here.  When we can fully focus on something other than our day, we get out of our ‘stuff’ and into our body.  And we get some exercise or dinner out of it.  The important thing is to remember to be totally present and preferably alone during the process.  No multitasking by talking on the phone or helping someone with homework either.  Set the mood, play some music, and set your intention that this is your time.

5.  Say a mantra or prayer to the beat of your pulse.  This one you can do anywhere from the grocery line to the carpool line.  Just lightly rest the tips of your fingers from one had on the inside of your wrist of the other.  When you start to feel your pulse, mentally say something calming like, “Peace-is-in-me”, or a favorite prayer or your own mantra.  It only takes a minute and you will feel your heart slow and body relax.

Meditation isn’t about length. It’s about frequency. Five to ten minutes a day is a great start but even one minute will work. Consistency is the hardest part.  Set your alarm daily to remind yourself and be as consistent as possible.  It takes 21 days to form a habit, mark you calendar and give it a try.  The worst that could happen is nothing (which I seriously doubt) and you’ve only invested a minute or two to the process.

Want a kickstart?

I will be doing weekly guided meditations in my private FaceBook Group.  Meditation alone is effective.  Meditation in a group is incredibly powerful.  Join a group of empowered, strong folks with like minds for the support and wisdom you are looking for to be the best version of yourself.  All you gotta do is ask Here.

About the Author:

Lisa Douthit is the author of Amazon’s #1 bestselling book, Wellness Warrior – Fighting for Life in Fabulous Shoes and an Integrative Health Consultant who is passionate about healing from all perspectives.  After struggling with multiple bouts of cancer and autoimmune disease, no one understands the physical, spiritual, and emotional rollercoaster better than she does. As one of the 40 million American women currently suffering with an autoimmune disease, she made it her mission to have a voice for all those with an invisible illness that cannot, as well as share the understanding of lessons available to us through health issues. She has a private Facebook Group called Wellness Warrior Tribe for all those with chronic illness looking for support and encouragement.  For more out of the box thinking that is guaranteed to bring you joy, Like her FaceBook Page Here or join the tribe Here.

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