Do your work, family, and personal responsibilities seem to persist with no end in sight? If so, you might think that adding one more item to your to-do list will make you go insane. Well, not if that one item is meditating. In fact, the more overscheduled you are, the more you need (and deserve) the benefits of meditation.

Practicing meditation not only increases mental clarity, it also improves career performance, deepens intimacy, enhances emotional awareness, and heightens sensuality. Sounds pretty good, doesn’t it? Well, lucky for you, you can get all of these wonderful results without having to rush off to a mountaintop or go monastic with monks in silent retreat. For the non-stop gal who’s lost sight of that peaceful babe within, here are five fabulous tips for a quick mental detox:

1) Tune In
For the type-A gal-on-the-go, listening to calming music or hearing a soothing voice can do wonders to help your over-stimulated mind let go. At home, in your car, or on your ipod, try listening to some relaxing music or guided meditation. Let the sounds quiet your mind and take you away.

These essential CDs will have you feeling at ease quicker than you can say “om”: Enya’s “A Day Without Rain”; Jonathan Goldman’s “De-Stress” and Heartofhealing.net’s “The Ease Of Being.”

2) Choose Your Mantras Wisely
Your life is complex; your meditations shouldn’t be. Attempting to chant a mumbo-jumbo mantra might make you feel like you’re in a foreign-language class. The easiest way to ignore incessant thoughts is to focus on one-word mantras that have meaning for you at that particular time.

When you start to feel stressed-out and overwhelmed, ask yourself which positive attribute you need most. Compassion? Ease? Hope? Let that word be your mantra.

3) Make a Date with Yourself
Want a clearer head? Then clear the calendar. Busy women can best seize the moment for meditation breaks if they schedule them in advance. Plan to halt your daily routine for at least 5-10 minutes a day.

If you’re looking for a quick retreat while at the office, where better to seek refuge than in the ladies’ room? You’ve got all the privacy you’ll need to take a much-needed break. Sit on the edge of the seat, lid-down, in the “I-feel-like-I-could-faint” position (head between your knees), and surrender to the exhaustion. Then release any thoughts of the next task to complete, find your mantra, and breathe in long, slow breaths. When you hear a toilet flush, mentally flush all negativity and stress with it. And when you hear water running in the sink say to yourself, “I am going with the flow.” This practice also works well at home if you find your domestic duties are leaving you frazzled. You will be surprised at how refreshing a trip to the lavatory can be!

Booking some down time into your jam-packed schedule will give you time to relax and reboot. You’ll be able to add more mileage to your minutes when you’re energized for them.

4. Drive Yourself Sane
Do you spend half of your waking hours either in the car or on mass transit commuting to work, driving to various engagements, or running errands? Surprisingly, this can be a great time to pursue tranquility. Your goal is to stay focused on the present moment, be mindful of the scenery, and, of course, keep your eyes on the road (if you’re driving). Focus your thoughts on words such as, “tree,” “birds,” “clouds,” and “sky,” taking a deep, slow breath between each repetition. And when you find yourself in the midst of traffic and your vehicle is forced to stop or slow down, let your mind follow suit.

5. Do Mealtime Mini-Meditations
Mealtime is a great time to meditate because it’s already a given in your day. Take a few minutes to pause and appreciate your meal. Notice how the aromas of food can relax you, whether it’s fresh bread baking, vegetable soup simmering, or a warm mug of coffee or tea. When you smell something delicious, it is practically effortless to focus on your breath and take in the delectable aromas.

If you find yourself with a little extra time, here are some other great ways to incorporate meditation into your meals: make a dish that requires continual motion such as peeling and mashing potatoes or stirring risotto, or have a meal where you sit in silence and focus on smelling, tasting, and chewing, with no other sensory distractions. After dinner, direct your attention to washing several dishes by hand for 5-10 minutes. Soak, scrub, and dry as the repetitive motion puts your mind into an easy, tranquil rhythm.

See how easy it can be? When you put your mind to it, you can find an oasis of calm – even on your most challenging days!

~Jill Daniel
www.gratitudegroove.com

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