When you think of meditation, do you picture cross-legged yogis on mountain tops meditating for hours?

I know I used to. Or rather, I used to think it had to be this difficult process, where I had to sit and think of absolutely nothing for a really. long. time.

But that’s not true AT ALL.

In fact, did you know that studies show even just a few minutes of meditation on a consistent basic changes our brains for the better?

 

Start Your Day Off Right with This Quick Morning Meditation

 

Alrighty, in just a little bit, I’m going to share some cool things about what science has shown us about meditation, and a super-easy 4 step process for Meditation Made Easy.

But first, I want to share this video with you.

As a woman with a lot going on (AKA – all women), I’m always on the lookout for things that are quick, easy and effective.

And I thought you might be the same.

So here’s a short morning meditation that I wrote to help get the day off on the right foot. Imagine – feel balanced, grounded and energized in just 6 minutes!

 

 

 

Want your own copy to download and take with you anywhere, get both my Morning and Evening Meditations here! (Pssst – they’re only 6 minutes each.)

 

Just a Little Meditation Does Wonders for the Mindset & for the Body

 

It’s probably no surprise that multiple studies show that meditation is a good thing. It’s been shown to decrease stress, improve clarity of thinking, improve mental and physical health…. the list is extensive!

Oh, and Fun Fact: Dr. Herbert Benson of the  Benson-Henry Institute for Mind Body Medicine, published his findings on how meditation reduces blood pressure, heart rate, and brain activity – all the way back in 1975.

And another really interesting study by Dr. Sara Lazar of Harvard showed that meditation actually increased grey matter density.

We’re talking literal brain growth.

Freaking FASCINATING!

Anyhow, if you’re here reading this page, I can assume I don’t have to sell you too much on the benefits of meditation.

The real question is, “Yeah, I know I should meditate, but when???”

Ah! That, my friend, is where I’ve got you covered.

 

Meditation Made Easy

 

Now there are lots of different techniques for meditating. I’ve covered some of them in my post with my Quick Evening Mediation, but here are the nuts and bolts of getting down to business:

 

Step 1: Find a Comfortable Spot

 

If you’re too hot, too cold, or uncomfortable, that’s where you’re going to focus. You can sit, stand, lay down. Shoot, you can even get yourself into a meditative state during exercise (One of my clients loves to meditate while swimming laps. How’s that for multitasking?)

 

Step 2: Close Your Eyes and Breathe Like You Mean It

 

Whether you’re doing a guided visualization like the one I’m sharing with you in this article, or doing a mantra or a breathing-focused meditation, you want to center yourself.

One of the easiest ways to do this is to close your eyes (so that you’re not distracted), and take slow deep breaths. The breathing will help calm your heart and relax your body too.

 

Step 3: Notice the Thoughts & Let Them Go

 

This was seriously one of the biggest misconceptions I had about meditating.

I thought you had to be clear-headed. To stop all mental activity. To silence the inner voice.

Maybe some people can do that….?

I, however, am not (yet) one of them.

And that’s perfectly fine, because a thought-free mind isn’t necessary when you’re meditating.  Thoughts happen, and that’s ok. The thing to remember when meditating is to not judge yourself for outside thoughts being there. Just notice, then let them go like a balloon.

 

Thoughts happen, and that's ok. The thing to remember when meditating is to not judge yourself for outside thoughts being there. Just notice, then let them go like a balloon.Click To Tweet

 

And sometimes when you’re meditating, you’ll notice that you are Just. Not. Feeling. It.

That’s ok too. I have those moments, and I really enjoy meditating. But sometimes I find that I’m not in the right place to sit still. And trying (and failing) to meditate just stresses me out.

If / when that happens to you, notice and go with it.

Absolutely give it an honest effort, but I definitely don’t recommend forcing it. If you’re like me, it’ll have the opposite effect of what we’re going for.  😉

You know, maybe that moment is’t the right time. Maybe a different type of meditation would work best for you (guided visualizations are normally pretty easy to start with). Or maybe try starting with a shorter amount of time.

Heck, 30 seconds of deep breathing is way better than none at all!

And since we’re on the topic….

 

Step 4: Aim for a Few Minutes a Day

 

Ok, so you’ve got the basic steps down. Now let’s talk about when and how long.

Meditation doesn’t have to take long. Some days I’ll do a 45 minute meditation, but most of the time, I stick with 10 minutes or less.

And yes, every day IS ideal. It’s kind of like brushing your teeth. Or maybe knitting brain cells, to be more accurate…. Whatever – you get my drift.

I just know that the feeling following meditation is crazy addictive, and I always feel better on days when I do it, and I’m pretty sure you’ll notice the same.

So, that’s a little bit on making meditation quick and easy! I’d love to hear what you think about the morning meditation in the comments below!

Of course, the morning and evening meditations are available to you for free on Youtube, but if you’d like to purchase your own copy to download and take with you anywhere, you can do that here!

And if you’d like to share this meditation with others, just click to Tweet here!

 

Want to make your whole day better in 6 minutes? Check out Jewell Siebert's Morning Meditation Here!Click To Tweet

 

Until next time, Happy Ohm-ing!

 

P.S. Whenever you’re ready… here are 4 ways I can help you enjoy the life you work so hard to create:

1. Grab a free copy of my book

It has 5 simple strategies for staying positive and on-track, even when other people are doubting and judging you. Click Here!

2. Join Do More Joy and connect with other women who are adding more joy into their lives.

It’s my Facebook community where working women learn to create lives with more fulfillment, happiness and success. Click Here!

3. Join my Release & Rise program.

I’m putting together a new program together at Do More Joy next month… stay tuned for details. If you’d like to work with me on being more present at work and at home, stopping self-sabotage, and living with more passion and fulfillment, send me a message with the word “Release.” Click here!

4. Work with me privately

If you’d like to work directly with me to overcome the blocks that are keeping you stuck in your career and relationships, send me a message with the word “Private”…. tell me a little about yourself and what you’d like to work on together, and I’ll get you all the details. Click here!

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