How to Create a Spiritual Practice When You're Busy
A Beginner's Guide to Starting Meditation
Have you ever wanted to meditate, spend more time on yourself or develop a deeper spiritual connection, but felt that you simply didn't have the time? Perhaps your days are filled with work, family commitments, looking after others and trying to keep up with all the things that need to be done. You might tell yourself that you'll start meditating when life becomes less hectic, when you have more time or when things finally settle down. But what if you didn't need to find more time? What if you could begin with just a few moments? At Angel Times , we have been sharing our experiences of spiritual practices for 22 years. During that time, we have come to value meditation, Reiki, Rahanni and Emotional Freedom Techniques (EFT). We have been delighted to share our insights with our customers and clients, helping them explore different ways of supporting their spiritual wellbeing and personal development. One of the most important things we have learned is that spiritual practice doesn't have to be complicated or time-consuming. In fact, we have found that when we make time for meditation or EFT, we can create more room for everything else in our lives. We become more focused, and we often find that we can approach our daily tasks more efficiently and effectively. My message is simple: you don't need to put your life on hold to develop a spiritual practice. You can begin exactly where you are, with whatever time you have availab
Why Spiritual Practice Matters When You're Busy
When life becomes demanding, our own wellbeing is often the first thing we put aside. We prioritise work, family, responsibilities and the needs of other people, promising ourselves that we will make time for ourselves later. The problem is that later can be a long time coming. We can become so accustomed to rushing from one task to another that we forget what it feels like to pause, breathe and check in with ourselves. This is where a spiritual practice can make a real difference. In our experience, making time for meditation or EFT doesn't necessarily take us away from the things we need to accomplish. Instead, it can help us return to them with greater focus and clarity.
Think about how you feel when you're overwhelmed. You might find yourself jumping between tasks, worrying about what needs to be done next or struggling to concentrate. Even straightforward jobs can seem more difficult when your mind is full. Taking a few moments to settle yourself can help you approach the next task with a clearer head. Rather than viewing spiritual practice as another item on your to-do list, consider it a way of supporting yourself through the day. You don't have to wait until you have an hour to spare . You can start with a minute, a few breaths or even a brief moment of awareness.
My Approach to Meditation: Start with a Few Moments
When people think about meditation, they often imagine sitting quietly for 20 or 30 minutes, trying to empty their minds and achieve a deep state of relaxation. For someone with a busy life, that can feel like an impossible commitment. My own approach to meditation begins much more simply. I sit down, become aware of my breath and invite a mantra to rise in my mind. This takes just a few moments. I find it relaxing, and it helps bring me into the present moment. The important thing is that I don't have to continue meditating at that stage. I can return to my daily life feeling more relaxed and in a better frame of mind. I find this particularly helpful because it removes the pressure to complete a particular length of meditation. I don't have to set aside half an hour or wait until the house is quiet. I can take those few moments and then carry on with whatever I need to do. This has changed the way I think about fitting meditation into everyday life. It doesn't always have to be a separate activity that requires planning and preparation. It can be something I return to whenever I need a moment of calm.
How to Try This Simple Meditation
The next time you feel rushed, distracted or overwhelmed, try the following:
Pause for a moment, if it is safe and practical to do so.
Bring your attention to your breathing.
Allow yourself to notice the breath without trying to control it.
Invite a mantra to rise in your mind, if that feels natural to you.
Remain with this awareness for a few comfortable breaths.
Return to your day whenever you feel ready.
That's all you need to begin.
You don't have to force your mind to become completely quiet. You don't have to experience anything extraordinary. Simply giving yourself a few moments to become present is a worthwhile starting point
You Can Meditate Almost Anywhere
One of the things I love about this approach is that I can use it in ordinary situations throughout the day. I can take a few moments at work or pause between tasks. I can also use this practice while sitting in traffic, provided I remain fully attentive to driving and road safety. It is reassuring to know that I don't need ideal conditions to reconnect with myself. You might try a few moments of mindful breathing before answering an email, before going into a meeting or when you arrive home after a busy day. These little pauses may seem insignificant, but they give you an opportunity to step out of the constant stream of thoughts and responsibilities, even briefly. You don't need to make meditation another job to complete. You can let it become a natural part of your day
How EFT Has Helped Me Personally
Another practice that has been particularly valuable in my own life is Emotional Freedom Techniques, commonly known as EFT or tapping. EFT involves gently tapping on specific points on the body while bringing attention to thoughts, feelings or experiences that are causing emotional distress. It is used by some people as a complementary approach to emotional wellbeing and personal development. My experience with EFT has been significant. It has helped me work on my own traumas and explore attitudes towards money, work, other people and my own place in the world. One particular experience stands out for me.
Working Through More Than 40 Past Events
I learned that tapping could be used to help reduce the emotional distress associated with past events. I decided to explore this process in my own life. I made a list of more than 40 events that still had residual emotional effects for me. These were experiences from the past that, in some way, continued to carry an emotional charge. I then worked through the list, using tapping while bringing my attention to the individual events. The process had similarities to exposure-based approaches, in which a person deliberately brings attention to a distressing memory while working with the emotional response it evokes.
What I found particularly striking was that the level of distress associated with the events reduced significantly across the list. This was a meaningful personal experience. It helped me recognise how much emotional weight we can continue to carry from past experiences and how worthwhile it can be to give those feelings attention rather than simply pushing them aside. It also strengthened my belief in the value of exploring EFT as part of personal development. I am very enthusiastic about EFT and would encourage people to learn more about it and discover whether it might be helpful for them. My experience has shown me that it can offer a practical way to explore feelings and patterns that we might otherwise continue carrying with us. Everyone's experience is different, and EFT is not a guaranteed treatment for trauma. If you have experienced significant trauma, working with a suitably qualified mental health professional who understands trauma-informed approaches can help you explore your options safely
EFT Can Help Us Explore Our Attitudes and Beliefs
My experience with EFT has not been limited to past events. We have also used tapping to explore our attitudes towards money, work, other people and our own place in the world. These areas can have a profound influence on how we live. Our beliefs may affect how we approach opportunities, how we respond to challenges and how we feel about ourselves. Sometimes, we don't even realise how strongly a particular belief is influencing our reactions. Taking time to explore these feelings can help us become more aware of our patterns and consider whether we want to approach things differently. This is one of the reasons I feel so strongly about sharing EFT with others. For me, spiritual practice isn't only about relaxation. It can also be an opportunity to understand ourselves better and explore how we want to live. Personal growth is not something that necessarily happens overnight. However, giving ourselves time to reflect and work with our feelings can be an important part of that journey
Spiritual Practice Doesn't Have to Be Complicated
One of the biggest obstacles to developing a spiritual practice is the idea that we have to do it properly. We might imagine that we need a special room, candles, music, a meditation cushion or a strict daily routine. We might believe that unless we can devote a substantial amount of time to a practice, there is little point in beginning.
I would encourage you to let go of those expectations. Spiritual practices can be incorporated into everyday life in simple and flexible ways. You can take a few mindful breaths, spend a moment in quiet reflection or make time for a longer meditation when circumstances allow. You can explore Reiki, Rahanni or EFT if you feel drawn to those practices. You can also begin with something as simple as noticing how you feel before moving on to your next task. The important thing is to find an approach that feels meaningful and manageable for you
Simple Ways to Bring Spirituality into Your Day
Here are a few ideas to help you get started. In the morning: Before getting caught up in the day's demands, take a few moments to notice your breathing. You might invite a mantra into your mind or set a gentle intention for the day. At work: When you feel overwhelmed, pause briefly if possible. Bring your attention to your breath and allow yourself to settle before returning to the task in front of you. Between appointments or errands: Rather than immediately reaching for your phone, use a few moments to check in with yourself. Notice how you feel and what you need. When emotions arise: If a situation leaves you feeling frustrated, worried or upset, take a moment to recognise the feeling. If you already practise EFT, you may choose to use your tapping routine to explore it. In the evening: Spend a moment reflecting on your day. Think about something you appreciated, something you learned or something you would like to approach differently tomorrow. None of these activities needs to take a long time. You can adapt them to suit your circumstances and build on them whenever you feel ready
Don't Take Meditation Too Seriously
There is one piece of advice I received when I was starting to meditate that I have always remembered. I was advised not to take it too seriously because trying too hard can be counterproductive. I think this is particularly important for anyone who is already feeling under pressure. We can approach meditation with so many expectations. We want to feel peaceful, we want our minds to become quiet and we want to know that we are doing it correctly When those things don't happen immediately, we can become frustrated. We might think we aren't good at meditation or that it simply isn't working for us. But meditation isn't a performance, and it doesn't need to be perfect. Some days, you may find it easy to settle into a few moments of stillness. On other days, your mind may be busy with everything you need to do. You might feel distracted or find it difficult to concentrate. That doesn't mean you've failed. The advice I was given was to take it easy, be light-hearted and not lose hope just because it didn't work immediately. You will get there. I believe that is a valuable message for anyone beginning a spiritual practice. Give yourself permission to explore without judging yourself. If you have only a few moments, use those moments. If you miss a day, simply begin again when you can. You don't need to turn spiritual practice into another task that makes you feel you aren't doing enough. Approach it with curiosity, patience and kindness towards yourself.
Finding a Practice That Works for You
At Angel Times, we have come to appreciate different spiritual practices over our 22 years of sharing our experience with customers and clients. Meditation, Reiki, Rahanni and EFT offer different ways for people to explore their spiritual wellbeing and personal development. There is no single approach that everyone must follow. You may find that meditation is a natural fit for you, while someone else prefers to explore EFT or another practice. You don't need to try everything at once. Start by asking yourself what you would most like to bring into your life. Would you like to feel calmer and more present? Are you interested in understanding your emotional responses? Would you like to explore your beliefs and attitudes? Or are you simply looking for a few moments in your day that belong to you? Your answers can help you decide where to begin. You can learn about different practices, attend an introductory session or speak with a suitably trained practitioner. Give yourself time to discover what resonates with you rather than feeling that you must commit to a particular routine straight away
Spiritual practice should support your life, not make it more complicated
Consistency Matters More Than Perfection
When developing a spiritual practice, it can be tempting to think that success depends on doing something every day for a particular length of time. While regular practice can help you establish a routine, I believe it is equally important to be flexible and realistic. If you have five minutes, you can use five minutes. If you only have time for a few conscious breaths, that is a place to begin. There may be days when you want to meditate for longer or spend more time exploring EFT. There may be other days when life is especially busy and you can manage only a brief pause. You don't need to judge yourself for the difference. The aim is to discover ways of reconnecting with yourself that you can return to throughout your life. Sometimes that will mean a longer session. Sometimes it will mean stopping for a moment, becoming aware of your breathing and then carrying on with your day. Remember, you are not trying to achieve perfection. You are learning to give yourself a little more space and attention. Your Spiritual Journey Can Begin Today After 22 years with Angel Times, we continue to value the opportunity to share our experiences and insights into spiritual practices with others. Our experience has taught us that you don't need to wait for the perfect time to begin. You don't have to clear your diary, change your lifestyle or commit to long periods of meditation. You can start with a few moments of awareness. You can sit quietly, notice your breathing and invite a mantra to rise in your mind. You can explore EFT and begin to understand some of the feelings and beliefs that influence your life. You can discover other practices that interest you and gradually find your own way forward. For me, one of the most important lessons is to approach the journey gently. Don't put yourself under pressure to get everything right. Be light-hearted, allow yourself to learn and give yourself time. You may be surprised by how much difference a few moments of stillness can make to the way you approach the rest of your day. You don't need more hours in the day to begin a spiritual practice. You need to give yourself permission to pause, even for a moment.
Start small. Be kind to yourself. And remember that you can begin right where you are