Meditate? “I can’t keep the thoughts out of my head.” “I can’t sit that long.” “I’m too busy to sit quietly.”

how to meditate

Story by Manpreet Dhillon, Personal and Executive Coach


If the idea of meditation has brought up any of those reactions, join the club.

We’ve heard about the benefits of meditation: peace, calm, reduced stress, lower blood pressure, controlled diabetes. Meditation sounds like a great thing, but the question remains: “how do you meditate?”


Read on to learn how easy it can be to integrate meditation into your daily schedule.


4 meditation myths debunked:

  1. I don’t have time to meditate: Even 5-10 minutes will make a difference. Set your alarm to 15 minutes earlier so you can still your mind while sitting in bed prior to getting up for the day.
  2. Meditation is for yoga-loving hippies: Yes they love meditating too, but meditation is for everyone including top level CEOs to movie stars and you.
  3. Meditating is too hard: The hard part of meditation is not doing it. What is it costing you to not have a feeling of peace, tranquility, calmness for even 5 minutes of your day?
  4. I have too many thoughts: Thoughts are good, they mean you are alive! As you practice more meditation, you will notice you are having thoughts, and even the noticing and observing is part of meditation.


3 Ways to Meditate

1. Quiet Meditation: I like quiet meditation for when I feel overworked, overwhelmed or out of balance. Start with this quick Chakra test and the suggested associated exercise.

Most people imagine meditation as sitting cross-legged, practicing deep breathing and chanting OM. This type of quiet meditation is used to gain access into the subconscious through the use of breath and sound healing. The word “OM” is a sound that the earth makes that resonates with the vibration of the heart. The quiet meditation with the deep breath and chanting, allows a person to recognize the flow within their own body, bringing a sense of calm and tranquility.

2. Active Meditations: Active meditations help sort through ideas/issues while supporting in creating the vision for where you want to be. This type of meditation can be done through journaling and asking yourself questions that begin with “What do I need to know about…” or “How can I attract more of….” Once you ask yourself the question, freely write whatever comes up without judgment. These questions are really powerful! If you are ready to have amazing manifestations, I suggest asking yourself every morning, “What can I do or who do I need to be in order to be the best person I can be? Sometimes you will get an answer, other times you may not, but the fact that you ask that action is a clear indication that you are ready to be and do what it takes to have the life you always wanted.

3. Movement: The third type of meditation that I love is movement. I love being able to dance or workout and have it as part of my meditation. Meditation is all about being in touch with who you are at your core so it doesn’t matter how you do it. It is about listening to your body and your heart about creating a life that is more than you could ask for! I love dancing to Sarah Brightman’s, “You Take my Breath Away.”

When dancing as a part of your meditation:

  • Find a space where you can move freely without constriction or distraction.
  • Be free of alcohol or drugs. They may facilitate a different type of meditation, but one that may not lead you to the happiest place (alcohol and drugs lower our clarity and connection to ourselves).
  • I like to have it bright when I dance, it reminds me to be happier.
  • Release all judgments and just let your body flow.
  • Have fun, laugh and smile. You are your own best friend in this moment.


Tip: If you are just starting on the journey of meditation, start with 5-10 minutes and build up to what you feel comfortable with. The important key is consistency. The more that you meditate, the more you will feel the benefits.


Manpreet Dhillon is a Personal and Executive Coach who supports women in becoming their own best friend. Manpreet is also the Co-Founder of Be Your Own Best Friend, a networking group for South Asian women. For support in meditation or questions about coaching, contact her for a ½ hour complimentary consult through