Stressed? 5 quick tips for meditation in a busy schedule

With the pressures of bills, the job or the job hunt, the practices we most need to combat stress are the most neglected. We don't have time to exercise, to connect with friends or to meditate. But when you consider the risks of running yourself ragged - sickness, reduced energy and reduced resilience in the face of new challenges - we don't have time to neglect personal maintenance. And although research on meditation is still scattered (studies tend to focus on groups with specific ailments, like chronic pain or ADHD), thousands of "average" people can attest to the power of meditation in reducing pain, stress and depression while increasing their ability to focus and respond to challenges.

Interested in trying meditation, but still don't think you have the time? Beginning meditation isn't as difficult as you might think. So, without taking any more of your time, here are five ways to fit much-needed meditation into your schedule.

1. Keep it short. You don't have to set aside half an hour; you can start to feel the benefits with even a few minutes of regular meditation. Most advice on meditation for beginners suggests that you start with only 5 minutes.
2. Have a focus. If you don't think you can focus while sitting with your eyes closed, it's okay to focus on an intricate object or a candle flame. Or you can close your eyes and listen to music. The important part for beginners is to be in the moment, rather than thinking about your to-do list.
3. Have a regular time - or take time right before you go to bed. Even if you don't go to bed at a regular time, you can always make time right before you sleep. Your sleepiness might even help your meditation, clearing your mind. And your meditation will certainly help you relax so that you fall asleep faster and sleep better.
4. Try some quick exercise and stretching beforehand. If it's hard to shift gears from paying bills to meditating, try a very quick exercise routine. It can be as a short as a few push ups and then holding some basic stretches for 10-20 seconds each.
5. Take meditation time where you find it. After a full day of work, heading to my three-hour evening class (and then to helping a friend with a late-night art project), I realized my best bet for mediation time was the train. Of course it wasn't the best of surroundings, and I was distracted. But I sat down, meditated to the screech of the train instead of to music and left the train much more relaxed and energetic than I had entered it. Take what you can get!

As for particular technique (position, chanting, breathing exercises or other aids), there is plenty of advice on the web. I prefer to sit cross-legged, but not in Lotus position, with my back against a wall for support. I close my eyes and focus on taking deep breaths, in through my nose and out through my mouth... and I let go of my worries.