Too busy to meditate? How to find time for stillness in a busy life
There’s a shared thread woven through many conversations with my clients: ‘I don’t have time to meditate.’
Life feels full, schedules are packed, and the idea of sitting still for 20 minutes (or longer) often can feel impossible. When the mind says ‘I’ll do it later’, meditation often gets pushed aside for ‘more urgent’ things.
This is about the fast pace we live in – the pressure to be productive – and the inner voice that says self-care is optional and we need to keep moving, doing.
But here’s the truth: you can meditate even if you feel too busy – and it can take less time than you think. Time opens when we make space for what matters. And time shows up differently when we stop waiting for the ‘right moment’.
Why we feel too busy to meditate
Our nervous system is wired for speed. When we're in ‘doing mode’, the body stays activated. Meditation becomes another task on a to-do list, rather than a moment to rest.
We often overestimate the amount of time we need. The mind pictures long, perfect sessions – so it avoids starting at all.
Perfection gets in the way. ‘If I can’t sit perfectly, quietly, for 20 minutes – why bother at all?’ That mindset keeps us stuck.
Impatience gets in the way. If we don't experience the grounding, clarity, stillness or balance right away, it’s easy to assume ‘it isn’t working’.
How meditation can help you create more time
What’s surprising is that meditation doesn’t just take time – it can actually create more of it. By calming the mind and balancing the nervous system, meditation helps you think more clearly, focus more deeply, and work more efficiently. When your energy is steady and your concentration sharp, tasks take less time and feel less draining. Instead of pushing through on empty, you move through your day with more clarity, ease, flow and energy – which means you gain back far more than the few minutes you spend meditating.
Reframing meditation when you’re short on time
Meditation doesn’t have to be time-consuming – let it be life-nourishing.
Meditation can be:
A single deep breath. Even one breath that anchors you in your body is enough
Two minutes of stillness before a meeting
Feeling your feet on the ground as you walk
You don’t need an hour to meditate – start with just a moment.
And moments add up. These moments count – they calm your nervous system, help you reset, and bring you back to yourself.
A short meditation you can do right now
I’ve created a short practice on Insight Timer called Come Back to Your Centre – designed for busy days when you still want to feel grounded and calm.
It guides you to:
Ground and centre your energy
Relax your body, calm your mind, and connect with your heart
Feel present, focused, and at ease in just a few minutes
You can use it:
First thing in the morning, before the doingness of the day starts
Between tasks, or before meals
Before bed to settle your mind and relax your body
Even if you only have five minutes, this can help you shift your whole day.
Five simple ways to meditate when you have no time
Morning minute – Start the day with 60 seconds of deep breathing.
Transition pause – Between emails or calls, close your eyes and take 3 slow breaths.
Micro-break – Set a 2–5 minute timer, sit, and notice your breath.
Mindful walk – Feel each step as you walk, even for a few metres.
Bedtime breath – Before sleeping, breathe into your heart for one minute.
Your invitation
You don’t need more hours in your day – you just need one breath to begin.
Try the Come Back to Your Centre meditation this week. Let it be short. Let it be imperfect. Let it be enough.
And if you’d like support building a meditation practice that fits your real life, I’d love to help. You can reach out any time. Or book a free clarity call here
I also send out a weekly letter called Heart-Rooted Notes – soft, practical messages for your inner alignment. You can sign up here.
With love and presence,
Elisa