Yoga Susan Cabana Boston

Find the quiet. Meditate.


There’s no question in my mind that you deserve a moment to breathe, relax, and carve out time for yourself. All you need is a few minutes. Taking the moments to meditate will benefit you, everyone around you, probably the rest of your week, and even the rest of your year.

I began to experience the power of meditation in my life when I started a consistent yoga practice. I learned to quiet my mind and let go. Once I was able to do that, I knew I had to take it to the next level. The next step for me was to find the time to sit quietly each day.

Finding those extra minutes in a day can be difficult, but the benefits are immense. When I’m meditating, I feel centered. My soul feels nourished.  I believe that when you are balanced through diet, yoga and meditation, there’s a noticeable synchronicity in your life. Things just begin to flow.

Have you ever noticed that if one bad thing happens to kick off your day and you start to focus on how much you have to do, or on fear about lack of time or money, then the rest of your day becomes filled with more bad things? Like attracts like. If you focus on the bad, you draw more bad into your life.

Here’s an example that happened to me this time of the year: I started my day with a lot of requests from people for things that required time and money. I started thinking of everything I needed to do that day, like finishing my Christmas shopping and working. In the midst of my spiral of negative thoughts, I had to do a juice delivery. Frazzled, I ran out of my house thinking “I don’t have time for this!” I went to grab the juices for delivery and backed into another car. It was my anxiety and lack of balance that created that situation.

When you meditate, balance comes into focus. You attract good things and good people into your life, and you start to move toward your intentions. When you find yourself struggling, meditation can allow you to take a step back to gain perspective and connect to your higher self.

You don’t need a lot of time to meditate, just have fun with it. Think of it as a few minutes to go inward. I like to meditate first thing in the morning to start my day off on the right foot. Throughout the day, between meetings, driving kids and errands, just taking a moment to breathe can have tremendous impact. Here are five simple steps to meditating in your daily life:

  1. Set a time that works for you. Maybe you start with a few minutes and over time build up. It is helpful to set a timer.
  2. Find a quiet space where you will not be interrupted.
  3. Find a posture that works for you—sit on a cushion or cross legged in lotus position. It’s important to keep your spine straight, but find softness elsewhere in your body like your face, shoulders, arms, and hands.

Close your eyes and find your breath. Start with a few deep inhales and exhales. Then let your natural breath take over.  Clear your mind. Try not to think of the things you have to do, or anything that worries you. When that gets challenging, breathe a little deeper. When something comes up, acknowledge it, and then clear it away.

  • You may feel emotions coming up. Honor them, allow yourself to feel them, and then breathe through it.
  • If you have to shift to be more comfortable, do so and settle into a better position
  • As you began your practice of meditation, remember that just like anything else, it is a practice.
  • Within the first moments, set an intention, and then let go and start the meditation. Or if you’re working on something, ask for clarity. Then let go and be still. Those moments of stillness are where you will find the answers.

5.  Don’t worry if you aren’t perfectly consistent in your practice. Have compassion for yourself. If you miss a few days, weeks, or even months, know that it is always there for you.

Once you have started to meditate you will find that you can do it almost anywhere. It can help you get through a traffic jam, a long line at the grocery store, or a challenging situation at work or with family.

I sincerely hope you give meditation a try. Letting go of stress helps cleanse your fears and the anxiety you may be holding onto and may be holding you back. Meditation is a time to purify and restore yourself, which leads to a healthier, happier, and calmer you.