Finding time to meditate can hold you back from beginning your practice. Maybe you try to carve out time, but other events (and people) take priority. 

While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less. Try these tips for calming your mind even on your busiest days...

#1 ~ Focus on your breath.

Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.

#2 ~ Scan your body.

Search for areas of tension. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.

#3 ~ Observe your thoughts.

Check out what’s on your mind without making judgements. Let your mind slow down.

#4 ~ Embrace your feelings.

You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary, and you decide how to respond to any situation.

#5 ~ Watch closely.

Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.

#6 ~ Chant out loud.

Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.

#7 ~ Reach out and touch.

Many spiritual practices use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.

Let go of stress and boost your concentration with a quick meditation session. You can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating!

About the Author - Toni Cay Snyder

Toni Cay Snyder, PhD - AKA "The Meditation Magician" - is a transformation life coach, master mindset coach, and meditation mentor who helps midlife friends transform their lives and feel younger and healthier in as little as 10 minutes a day. Discover her popular transformation membership HERE.