3 Ways to Squeeze Meditation into Your Busy Schedule

Today’s post is a guest post from a beautiful and incredibly inspiring woman who is a wellness expert and can teach us all how to pursue happiness in our daily lives. She inspires me in so many ways, and I can’t imagine a better person to advise me on all things wellness. I consider myself a beginner when it comes to meditation, and I find it extremely important to find time to do things you benefit from. We all have busy schedules, and it’d be nice to learn about the ways we can adopt another healthy habit that doesn’t require too much time. I find Britt’s post incredibly helpful and informative, and I hope you will benefit from it as much as I did, and maybe it will help you pursue your happiness no matter where you are! XX, Gena. 



Everyone on this planet can benefit from meditation. Bold statement… I know! But meditation is not just for the ‘spiritual type’. It isn’t a woo-woo practice… in fact scientists can now visibly see physical changes in the brain of someone who consistently meditates. It cleanses the mind, provides mental clarity, combats anxiety, stress, and depression, gives you more energy, and improves sleep.

In my opinion meditation should be as regular and mandatory as showering or brushing your teeth. I know, I know… you don’t have time… right? I get you, girl. So here are three easy ways you can incorporate meditation into your day without having to set aside extra time.

Shower meditation

With your eyes closed, imagine that the water from the shower head is a bright white light. Imagine that this bright light is pouring down on you and washing away any negative energy, thoughts, and emotions from your body. Visualize your entire body lighting up in this bright white light. Focus on how the water feels as it hits and runs down your body. Take five deep inhales, in through your nose and out through your mouth (or as many as you’d like).

Bed meditation


Do this when you wake up in the morning before you get out of bed or reach for your phone. Close your eyes and tune into your breath. Put one hand on your stomach, the other on your heart and take five deep and slow breaths. Notice how it feels when the breath goes through your nose and fills your lungs. With each breath feel your body relaxing and loosening deeper and deeper. Finish by thinking of five things you are grateful for, you can do this out loud or in your head. It can be as simple as “I am grateful for this air I breath”. Starting your day with gratitude sets you in a positive mindset for the day ahead.


When you are lying in bed at night. Before you drift off to sleep. Take a moment to get quiet and focus on your breath. Relax your body completely… loosen any tension you may be carrying in your shoulders, hands, jaw, etc. Close your eyes and visualize that there are roots coming from the bottoms of your feet and rooting all the way down into the core of the earth. Visualize these roots running through the ground, dirt, water, rock… all the way to the earth’s core.  Breathe deeply in and out through your nose as you visualize. End with three deep inhales through your nose, and exhale with a loud sigh through your mouth. This helps to release tensions from the day and to ground you before sleep.

Driving meditation:

Don’t worry, I’m not going to suggest you close your eyes while driving. This meditation is designed to help you become more present and mindful throughout the day. While your driving… with your eyes OPEN begin to mentally scan your body from head to toe. Notice how each part of your body feels. Notice how your hands feel on the steering wheel, how your feet feel on the pedals, how the air feels in your lungs. Then begin to notice your surroundings. Take notice of the cars around you, the weather, the way the seat feels against your body. Notice these things without judgment of them, without thought or opinion. Simply acknowledge the present moment and enjoy the silence. Breath deeply in and out as you do this.

If you did each of these meditations you’d end up with a five minute daily meditation routine (approximately). This is immensely better than doing nothing at all and even these small changes will have a huge impact on you. The thing to remember is that while we take care of our bodies through exercise and eating healthy there is little that is done to take care of our minds. Meditation is how you begin to nourish your mind and emotions.

   Brit is a wifey and dog mama, who lives her best life through wellness in mind, body, and spirit in Kitchener, Ontario in Canada. She teaches how to be the best version of yourself, how to love life and do the best out of what you got. She takes every day as a great adventure, and proves that happiness is a choice and all you have to do is make it! You can find more of her inspiration at https://cheekyintuition.com, and follow her on Instagram , Pinterest and Twitter.  

12 thoughts on “3 Ways to Squeeze Meditation into Your Busy Schedule

  1. The driving meditation is a great idea. I recently heard someone recommend that each red light is a reminder to simply be in the moment. I am not a big meditator, but I do it at night when I’m waiting in my girls’ bedroom for them to drift off to sleep.

    Liked by 1 person

  2. I have found bedtime meditation to be very helpful in going to sleep. I also do the breathing exercises first thing in the morning. It is all about connecting with your soul and allowing yourself the space to breathe.

    Liked by 1 person

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