simple living wholehearted living

3 Simple Meditation Practices for Busy Women

This is our third exercise to help us as we grow in our love for ourselves so that we can go big on our love for our people.

The first was the “I love myself” practice, which I hope is still continually running through your mind. The second was the  negative thought download, which I can attest is HUGELY helpful when all the blah feelings are swirling.

Today brings something I’ve been meaning to dive into for… forever—meditation.

Are you a meditator? I’m not, but in the last year I’ve run across so many arrows pointing this direction; it’s time to give it a wholehearted try.

My main barrier (and maybe yours) is that when I hear people talk about their meditation practice, it’s usually people who aren’t in my same stage of life. The Let Why Lead community is full of women who have kids and careers and passions. Our lives are full in the best possible way.

But that doesn’t make it easy to carve out time and quiet space (let’s be honest, my really problem is finding quiet) to meditate. So these three practices are tailored for the woman who can find a few minutes before she gets out of bed, or with her family gathered around, but not much more than that. And that’s okay.

Interested in meditation but can't imagine where to squeeze it in? 3 meditation practices for busy women

1. Visualizing Light

In his book Love Yourself Like Your Life Depends On It, Kamal Ravikant recommends sitting with your back flat against a wall, earbuds in. He says to choose a beautiful song to use each time you meditate. As you listen, close your eyes and imagine light flowing through your body. Into your head, out your fingertips and toes.

“In meditation, the mind is clear, relaxed, and inwardly focused. When you meditate, you are fully awake and alert, but your mind is not focused on the external world or on the events taking place around you.” Swami Rama

One song. I can do one song, before the kids wake up. It sounds like a powerful way to start (or end) your day. I also imagine it would make spilled Cheerios in the following minutes feel inconsequential. 🙂

2. Visualizing Your Loved Ones

This method struck me as one that is well suited for mothers. Here’s the practice:

Before you get out of bed each morning, before you let the usual busyness crowd your mind, take two minutes. Close your eyes and picture the face of someone you love. Think about something you like about that face, and send them a mental note of gratitude. Repeat the practice with up to five faces, imagining the color of your loved ones’ eyes or that lick of hair that never lays flat.

Author Amit Sood encourages us to sometimes call to mind people’s faces beyond our immediate families, like old teachers, mentors, neighbors—influencers in your life.

I love that this practice brings meditation and gratitude together—and that it would help me start each day with a fierce love for my husband and children. (Heaven knows I need that!)

3. Doing a Guided, Family Meditation Session (There’s an app for that!) 

Months ago I read that a blogger I follow meditates with her young family using the Headspace app. I was totally inspired by the idea of doing it with the kids. Why not spread the benefits around? Plus, it’s time that I would be spending with my family anyway, just used more purposefully.

Through the app, you simply listen to Andy (bonus: he has an accent!) tell you what to do and what to think about. There are also some animated shorts that may help engage your kids beforehand. 🙂

To read more of that blogger’s story, check here.

For the last two weeks of our self-love series, your challenge and mine is to experiment with these practices to see which ones fit you best. Good luck, and let me know how it goes!

30 Days to Radical Self-Love | A series for women on going to the basics—loving and accepting yourself in order to love everyone else more fully.

More Great Reads

Zen Habits: 20 Practical Tips for Quieting the Mind
Fast Company: Meditation Techniques for People Who Hate Meditation. 🙂
Let Why Lead: The Power of Ritual


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