Meditation Techniques

Meditation Techniques For Busy People

Meditation Techniques For Busy People
Meditation Techniques For Busy People

Jeff Bridges is a very busy person, and he meditates every day. So can you!

Is your life really busy?  Meditation techniques for busy people will be helpful for you.

But if you’re busy, why meditate?  Doesn’t it take too much time out of a busy modern life?

Dr. Robert Puff, over at says this-

We’re Guests at Party and Don’t Even Know It

At any given point and time, there are countless phenomena where we can focus our attention. Unfortunately, we miss the calls to embrace the present moment because we’re so busy dwelling on the mind chatter. It’s as if we’re the honored guests at an event, but we’re so preoccupied with what happened before and what will take place after that we miss out on the actual celebration itself.

Meditation Quiets The Mind

With a regular meditative practice we learn to turn the volume down on the mental commentary that drowns out present experience. It’s a technique for reducing the mind chatter. As we become more skilled, we can eventually lead a meditative life, one that is totally present to what is, 24 hours a day. When you’re able to do this, life will be more peaceful and cause less suffering because you’re not consumed with thoughts about the past and future.

All Techniques Lead to Stillness

The are countless ways to meditate. Whether it’s through counting breath, repeating a mantra or prayer word, or observing thoughts, the goal is the same: to quiet the mind. Thoughts may arise, but with practice, they will dissipate quickly because your attention is focused on the present moment.

As we develop our meditative practice, we transform both our spiritual and physical sides.

We no longer miss out on the life that is unfolding before us that is ever changing and always new. Without the overlay of mental commentary over present experience, we lead fuller, richer lives.

Consider making meditation a daily activity.

Once it’s a regular part of your life, you’ll understand why it’s a practice nearly as old as human existence itself. Original story here.

Ok…. are you ready for some really fast, simple and effective things to do?
Here’s just a few of my —

Meditation Techniques
For Busy People

3 Mindful Breaths

The next time you find your mind racing, or worrying about things, or you feel a little anxious, STOP and take 3 deep breaths, paying total attention to the feelings… the exact physical sensations of the breath entering your nose and travelling back into your head and down to your lungs.

A Quick Mindful Walk

Create brief mindfulness walk breaks.  Even if you are only taking a few dozen steps to to to the washroom…. walk just a tiny bit slower than ususal, and pay attention with all your mind to your surroundings … as if you had never seen them before.  Just totally immerse yourself in your environment and see with new fresh eyes, hear with new fresh ears… each time you want to the washroom, or to have lunch, or walking to your car before and after work.

You have dozens of opportunities to be mindful when you walk.

Use A Focus Word

For as long as we humans have had language, we have used words, mantras, focus words and phrases to change our state of mind, feel better, and take control of a wandering, worrying, distracted mind.

Here’s a super-fast, super-simple way to do this.

Regularly, through your day, decide to take charge of your mind for a few moments….

When you inhale…. silently “say” to yourself in your mind your focus word.
When you exhale, breath out completely, and let everything go…

Do this for 3 or 5 or 20 breaths…. whatever you have time for.
Do this for 1 or 3 or 5 minutes, if you prefer clocks and timers.

You can do this as a purely secular and psychological practice,
or infuse it with a spiritual overlay if you wish, just by choosing different focus words.

Secular, General Focus Words

  • One
  • Peace
  • Calm
  • Letting Go
  • Relax
  • Ocean
  • Oh Well….
  • Let It Be
  • Love
  • Smiles
  • Happier
  • Healthier
  • Connected
  • Friendly

Christian Focus Words

  • Come Lord
  • Lord Have Mercy
  • Our Father
  • The Lord Is My Shepard
  • Hail Mary
  • Jesus have mercy on me
  • God
  • Saviour
  • Abba
  • Love
  • Divine

This is a first step to the well known Christian practice also called The Centering Prayer

Jewish Focus Words

  • Sh’ma Yisroel (Hear O Israel)
  • Echod (One)
  • Shalom (Peace)
  • Hashem (The Name)

Eastern Focus Words

  • Om  (the universal sound)
  • Shantih (Peace)
  • Sat Nam (Call to Truth_
  • Sooo Hum (I am Thou)

Aramaic Focus Words

  • Abba (Father)
  • Marantha (Come, Lord)

Islamic Focus Words

  • Allah
  • HU (primordial sound, the same as OM)

Universal Spiritual Focus Word

  • AH

The “AH” sound is considered by many a sacred seed syllable—a sacred mantra in many Eastern traditions including Tibetan Buddhism. It is also a vowel sound—a divinely inspired sound that is considered sacred in many different traditions including Hebrew Kabbalah, Islam, Christianity, Native American spirituality, and almost every spiritual tradition I am familiar with.

The “AH” sound is found in most of the God and Goddess names on the planet (Tara, Buddha, Krishna, Yah, Yeheshua, Saraswati, Wakantanka, Quan Yin, etc.), as well as many of the sacred words (Amen, Alleluia, Aum). As a seed syllable, the “AH” is universal and may be utilized differently in different traditions, depending upon its purpose.

In the Tibetan tradition, the “AH” is as a sacred mantra. In Western mystical traditions, it is a vowel sound

Most mystical traditions worldwide that work with the vowels sounds in relationship to the chakras find that the “AH” sound the sound of the heart chakra. This chakra, which is located in the center of the chest is the energy center associated with love and compassion. Indeed, when many people think about the energy of love, they express it as an “AH” sound. Many spiritual masters believe that the activation of this chakra is most helpful for achieving higher consciousness and enlightenment. Most agree that the energy of love and the heart is the primary, essential energy of the universe.


Don’t make this complicated.

Choose a focus word, and use it during brief times of the day.

You’re a busy person!

— Peace —

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