How to Meditate When You Don’t Have the Time

The benefits of being able to meditate are tremendous. Research shows that after a single 20-minute yoga session, our brains’ beta waves decrease, meaning our rate of information processing slows down. A 2008 study by researchers at Harvard Medical School found that meditation substantially changed the gray-matter density in parts of the brain, improving memory, enhancing empathy, and reducing stress. A 2007 study by psychologists and psychiatrists at the University of Wisconsin found that meditators have substantially better attention spans than non-meditators, while a 2009 study by the Institute for Natural Medicine and Prevention found that meditation can lower stress levels and significantly decrease the risk of heart attack.










While the benefits of meditation might be literally life changing, we know what you’re thinking: You don’t have hours on end every week to dedicate to practicing meditation. But luckily, you don’t have to take a full hour out of your day to reap the benefits of mindfulness. You can channel the vast majority of the benefits of meditation with everyday mindfulness between hectic work meetings and shuttling the kids to soccer practice.

If you need some extra motivation to meditate Promise or Pay is an online social motivation platform that helps you stick to your goals by donating money to charity if you don’t follow through, and encouraging others to donate if you succeed. What makes this awesome is that regardless of the outcome money is donated to charity!
Keep your promise to meditate and your Supporters donate. Break your promise and you donate. It’s win-win! Promise or Pay motivates you to achieve your health and wellness goals, while creating a more engaging, personal and empowering way to donate to charities that make a better world. Your one promise can make a huge difference – make your promise today.

Here are some great ways to meditate in your everyday life:-


1. Be aware of your breathing.

If you are feeling overwhelmed or stressed, or simply feel your thoughts wandering from the present moment, take a few deep breaths to refocus your attention. It may be simple, but it is one of the most powerful mindfulness techniques out there.

 2. Try walking meditation practice.

Whether you are just going from the car to the grocery store or are enjoying a leisurely after-dinner stroll for a bit of exercise, you can integrate meditative practice into your walks, no matter how long or short. The key is to stand straight with your back upright and clasp your hands gently just above your belly button. Ideally, you will want to curl the thumb of your left hand inward and wrap your fingers around it while wrapping your right hand around your left. This will balance you and help to keep swinging arms from becoming a distraction. Drop your gaze slightly, and pay attention to the way your feet touch the ground. If you mind starts to wander, return your attention to the movement of your feet.

3. Devote a few minutes of your day to someone else.

We all tend to feel like we could use an extra few hours in our day and are, therefore, sometimes reluctant to dedicate a bit of our day to someone else. But did you know that even giving just a few minutes of your day to someone else can make you feel like you have more time, not less of it? Fascinating research conducted by the University of Pennsylvania, Harvard, and Yale reveals that when participants in a study completed small tasks for other people (such as writing an encouraging note to a sick child or helping a student edit his or her college application essay), their sense of available time was substantially enhanced. The team of researchers concluded that “compared with wasting time, spending time on oneself, and even receiving ‘free’ time, giving time to friends or strangers increases perceptions of having time in both the present and the future by increasing feelings of self-efficacy.” Furthermore, the researchers pointed out that “giving time to others not only increases the giver’s sense of subjective time but can also increase the recipient’s objective amount of time, such that giving time contributes to the well-being of both the self and others.” For a complete overview, you can check out the findings here.


The bottom line? By integrating mindfulness into your everyday life, you can decrease your anxiety, improve your creativity, enhance your sense of compassion, improve your memory, and mitigate stress.

Author’s Bio

Jay Booklin gets inspired by small actions that have the power to bring about big change and loves engaging with like-minded people who give more to the world than they take. He is the founder at Promise or Pay, a social motivation platform that helps you stick to you goals by donating money to charity if you don’t follow through, and encouraging others to donate if you succeed. Make your promise at or get social via Facebook,TwitterInstagram.


Does Meditation Reduce Stress

Meditation is a traditional technique that received worldwide recognition for its physical, psychological, and spiritual benefits. The spiritual practices involving meditation originated in some ancient eastern religions and evolved as part of their culture. When the meditation was introduced to the western civilization, many people criticized it as a cult or religious practice, but several studies confirmed the health benefits of meditation, and this technique was recognized by modern researchers. But does meditation reduce stress? In this stressful modern day society it was recognized from the research that ‘meditation helps reduce stress‘ and increases general well being As a result, meditation was assimilated into western civilization through spiritual practices as well as medical therapies. Yoga and meditation have been recognized by the United States, and an International day of Yoga was celebrated on 21st June.

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One of the benefits of meditation lies in its stress busting capabilities. Dr. Borysenko described meditation as a technique of Minding the Body and Mending the Mind. In fact, meditation helps you in controlling your thought process by concentrating on certain thoughts so that you can achieve a relaxed and calm feeling. The core principles of mental wellness discipline and spiritual well-being initiate a complete overhaul of your personality, and you are reborn with a changed attitude and perspective in life to embrace universal brotherhood.

Meditation empowers you to become aware of your thought process and how these thoughts or attitudes produce stress. When you learn the skills of controlling your thoughts, you benefit from a relaxed state of mind that clinical researchers described as the physiological response from meditation. In fact, your body acts as an inner physician, enhancing your perception so that you can listen to your inner wisdom.

As far as spiritual explanations are concerned, Taoism theologians believe that human emotions are governed by the Fire energy of the heart. If untamed, this Fire energy can flare upwards and smother your mind. On the other hand, your will power or the mind of intent is controlled by the water energy of the kidneys. If uncontrolled, this Water energy goes downwards and excites the sexual organs, draining your spirits in the process.  Meditation empowers you to change the flow of these energies. The Fire energy goes down while the Water energy flows up. The process creates a refined, transformed, and balanced flow of energies, and relaxation occurs when fire energy is neutralized by the soothing effects of your mind of intent or water energy.

The modern researchers provide a more convincing explanation. People are subject to stress and anxiety due to the challenges of modern lifestyle and problems in their pursuit of wealth and power. Stress is always associated with your thought process and perspective in life. When you learn the techniques of controlling your thought process and spiritual awareness changes your perspective in life, you benefit in terms of a very relaxed state of mind. In this way the benefits of meditation definitely include stress reduction. The real power of meditation lies in spiritual awakening. If you can learn the meditation skills, it can not only relieve you from stress, but also make you free from negative energies. It creates a mental wellness balance of your body, mind and spirits so that you acknowledge the true meaning of your life.

In Yogic Meditation, controlled breathing and controlled thought process is used to achieve relaxation. Deep breathing improves oxygen flow to the peripheral parts of your body, enhances toxin excretion, improvements in circulation and overall metabolism. The controlled thought process works in combination with deep breathing to achieve a more relaxed mind. Controlling your thought process or emotions means you are controlling the flow of hormones within your body that prepare you to fight or flee in response to perceived stress.

Controlling your thought process or emotions is a challenging task and this is the reason why aspiring mediators easily get distracted and open eyes or make unwanted movements during their meditation process. So, beginners can use the help of music or other external devices to gain their focus and attention. As you become more experienced, you should try to control your restless mind without any external support.


Whilst it is impossible to lead a totally stress free life any prolonged feelings of stress which greatly impacts on your physical and emotional health and well being are matters which urgently need your attention and hopefully the above tips will help you achieve the right balance.

If you are interested in learning more about the benefits of meditation and how meditation helps reduce stress there are many reference books available on the internet which will teach you about this important health subject. The one that I have found to personally benefit me has the title of ‘Ultimate Meditation Kit

Look after that most prized asset in your life – good health!


James Kelly

High Wycombe, Western Australia, 6057



Join Meditation Center And Learn Right Meditation Process

Want to learn meditation? Then you should join a meditation center right away because it will facilitate you to master meditation process in the right way. Each meditation center has its own philosophy of how to go about undertaking meditation. Meditation process involves focusing one’s mental attention towards a single point to fight the thoughts which causes the mind to drift away.

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Meditation process teaches you various techniques by which you can overcome stress and get necessary relaxation. There are many people who are interested in learning about meditation and meditation center offers them a helping hand which enables them to gain an insight about meditation in a much better way. Haridwar, Rishikesh and Varanasi are some of the places in India where tourists from all over the world visit and get themselves enrolled in their training centers which will train them on finer aspects of meditation.

You will be benefited by joining these institutes because they will enable you to experience the truth and enhance your mental and physical strength. You will be achieving a holistic health when you regularly practice meditation at these learning centers. These institutes follows authentic methods of meditation based on the theories of Kundalini yoga, Sahaja yoga, Jnana yoga and Raja yoga.

Meditation center in India is guided by the Buddhist meditation theory which is concerned with transforming the mind and also using it to explore itself. You will be surprised to know that there are some centers in India which offers these classes free of cost and people from all over the world visit these institutes every year for experiencing purity of inner soul and mind. Some of the best known institutes are well known for providing you with best faculties, assistance and teaching process which is why they are very popular among masses. So, just locate these centers and start your camps which will enable you to gain a blissful experience.

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So how does the meditation process work for you?

Meditation process enables the practitioners to focus on the present moment without worrying about the unchangeable past and undetermined future. You may be wondering how does meditation work? Well, if practiced regularly for at least 15-20 minutes twice a day will go a long way in producing widespread positive effects on both the body and mind. You will notice that when you first begin to meditate you will realize the condition of your mind and how cluttered it is. You may find that it is difficult to concentrate initially but with regular practice you are able to tame your mind and concentrate. You can enhance your concentration by using a candle flame. Just try to concentrate on one point and block all other thoughts. Learning a mantra is also very useful for concentration and focusing. You can also try out breathing meditation technique which helps to reduce distractions which will greatly aid your concentration. Breathing meditation makes your mind very lucid. You are required to sit in a comfortable position, keep your eyes closed and concentrate on your breathing. Your back should be straight all the while and you should breathe in a natural way using your nostrils. You should focus on your breathing and resist your other thoughts.
So, just practice meditation and reap its rich benefits for enjoying a perfect life.

Author Bio:
The writer of this article runs a ‘meditation center‘ which has benefited many students to learn the meditation process in the right way. He highlights the fact that meditation center helps you to achieve holistic health because they teach you authentic methods of meditation.