Busy Woman’s Guide: A Simple Meditation Action Plan


Modern day life is so busy and full of stress, especially for women like us. Some days you barely manage to do all the things that HAVE to be done, much less add in anything extra, right? So, wonder why you feel stressed, experience insomnia and feel more sadness? Most wellness professionals (myself included) suggest meditation but, how are we supposed to find time for a habit like meditation?

Today on #talkaboutit we are talking using meditation to reduce stress and increase happiness.

I learned a lot when I became a Mindful Based Stress Reduction Facilitator. I’m going to break down “meditation for women” into a 4 step action plan to get you started without adding stress.

Running on Empty

Maybe you work full-time or part-time. Perhaps you’re a stay-at-home mom, executive, entrepreneur or a student.

It really doesn’t matter – whatever your circumstances are, nowadays most women report feelings of having too much on your plate on any given day. Just last night one of my besties said, why are we always running from one thing to the next, when will it stop?

As women we are juggling appointments, deadlines, and many family commitments.

Add in some kids and there are baseball games, dance practice, volleyball and homework on top of your own personal work schedule. If you’re in a relationship, you’re hopefully trying to keep the romance alive, be a support for your partner and continue to find time for togetherness.

Then there’s the fact you have to eat, so you’re either grocery shopping, meal planning, and cooking, or you’re trying to find time to grab food on the go. Things break down and need to be fixed. You get sick. Your loved ones get sick. Bills have to be paid. Your “To Do” list is a mile long, but you still have to file your taxes, remember to buy birthday presents, go to target, and make doctors appointments. Honestly I’m exhausted just thinking of all the things we do and I’m sure I forgot a bunch of them.

The world is telling us that we should be able to work, parent, exercise, and make Pinterest-worthy desserts. And on top of all of this, you’re supposed to find “me time”? Where on earth does self-care fit in?

Why is Everyone Telling Us to Meditate

A beautiful thing about meditation is that you can get started in just minutes a day. So get moving on a habit that will pay off, both in terms of health and your ability to manage your day-to-day life. The mind-body connection is a powerful tool for balance, health and happiness.

Research suggests that meditation can provide health benefits such as lowering blood pressure and boosting the immune system, but we also know that meditation is a powerful tool for stress management.

So make a smart decision to choose an activity that helps to calm and quiet the mind and think more clearly?

There are many other reasons to meditate as well. Want to find out what top meditation experts think are the benefits of a regular meditation practice.

4 Simple Step Action Plan to Reduce Stress

Let’s dispel a myth. Meditation doesn’t have to be a complicated process. Yes, there are many different types of meditation, some long and challenging. However, at its core, meditation is very simple. For the sake of starting a practice let’s think in these terms. Simplicity!

You can dedicate lots of time to the practice of meditation, but come on let’s be real, right now, what you need is an easy way to get started so that you can start thinking more clearly and managing daily stress.

Start by following these 4 easy steps:

1. Find a comfortable spot and a comfortable position.

What you’re looking for more than anything else is a place that is quiet – and that might be a tall order if you share your living space with a bunch of kids.

Do whatever you need to do to get a few moments to yourself – step outside, lock yourself in your bathroom, or pop in some earplugs (my personal favorite).

It’s a huge bonus if you’re able to be in a place that feels calm and soothing, but anywhere that you can be without disruption for a few minutes will do. This is why I wake up 15 mins before my children on weekdays so I can pop in ear pods and listen to calming music.

Once you’ve figured out the best spot to meditate, take a moment to settle into your space. Sit on the floor, a chair, lay down– get comfortable, let your hands fall wherever it feels natural.

2. Focus on your breath, not stress.

Breathe silently and deeply through your nose, and pay attention to how it feels as your breath enters and leaves your body. It helps to hold your belly and feel your breath rising and falling.

Follow the flow of air from your nostrils, your chest and abdomen, and back out again. Count your exhales if it helps you to stay in the moment.

3. Acknowledge your thoughts, but don’t run off with them.

A lot of women believe that they are failing at mediation if they think about their lives during meditation and that’s not true. The goal during meditation is to observe your thoughts, but don’t become engaged in thinking; in other words, notice the thoughts that occur to you, and then set them side.

If you have difficulty with this and find that the worries of the day are too intrusive, acknowledge those worries, then picture them on the sand at the shore and watch the waves wash it away so that you can return to being in the present moment.

4. Ease back into the “real world.”

When you’re ready to stop meditating, try to avoid ending your practice abruptly.

Before you transition away from meditation, take a final moment to be fully aware of yourself and how your body feels in this relaxed state, acknowledge your surroundings, then open your eyes.

Don’t rush into movement – stretch gently, move purposefully as you stand up and prepare to re-engage with the world around you.

That’s it! All you need to do to get started. If you have about 5 minutes to spare, you can reap the benefits of meditation as soon as you read this!

With practice and as you see firsthand how meditation helps you to manage your problems more calmly and effectively, you can work up to more lengthy sessions – but you truly can experience the benefits by taking just a few moments to step away from everything else and just “be.”

More Tips to Enhance Your Meditation Practice + Reduce Stress

Try some of these pointers to advance your new found practice:

• Set a timer so that you don’t spend your meditation practice feeling compelled to check and see how much time is left.

• Experiment with meditation positions to find the one that feels best to you – compare sitting in a chair to kneeling or sitting on the floor with your legs crossed or partially crossed, to laying down.

• Still having trouble quieting your mind? Try listening to a guided meditation or repeating a sound, such as “Om,” so that you have somewhere specific to direct your focus. or Try a app some of my favorites are calm, headspace and Insight timer.

Start Meditating Today!

Creating a new habit can sometimes feel like a daunting task for busy women, but I promise you, meditation is one habit that is worth the effort. Remember to start small and simple for long term success. Meet yourself where you are in this present moment and be kind.

Start small with these simple steps to meditation for women, and you’ll be empowering yourself to take control of the stress and daily hassles that wear you down. You can also check out a few of my favorite platforms on meditation here.

Daring to Rest, Insight Timer and Women’s Meditation Network

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