Why 15 Minutes of Daily Meditation May Be All You Need 201

Why 15 Minutes of Daily Meditation May Be All You Need

Many people have tried different methods to find peace, deal with daily problems easily and take things slowly. They’ve worked on different techniques, built good habits and eliminated many of the things causing stress. But that wasn’t enough.

There’s one simple exercise, however, that is more powerful than the rest – meditation. And it might be the missing peace of the puzzle of your spiritual development.

Meditating consists of focusing your mind on one thing so that you can let go of distractions and random thoughts, and be still and present.

The purpose of this practice is to make you calm and relaxed and help you become one with everything and feel balance and harmony.

It can be as little as a few minutes per day for a start, as even though it sounds easy to do, people find a hard time emptying their mind.

Here’s why it’s so powerful:

10 Benefits of Daily Meditation

1. You focus more easily.

Meditation helps you concentrate your mind on one thing, be it a thought or even your breathing. And in time you start focusing better and can apply that to any other activity from daily life.

2. Better health.

It has a positive effect on your health in general. Here are some of the health benefits:

• stronger immune system;
• less stress;
• lower blood pressure;
• better breathing and heart rates;
affects longevity;
• less heart and brain problems;
• increased energy level;
• less chance to have asthma or arthritis;
and more.

3. Optimism.

Meditation helps you get in a better mood. Doing it in the morning lets you be calm and positive throughout the whole day.

You eliminate negativity from your life and thus dare to dream bigger, try harder and start believing in yourself more.

4. Mindfulness.

These days we’re less and less present. We either go back to the past and have regrets and disappointment, or fear and worry about the future. But life happens in the present moment. That’s why experiencing it consciously is the only path to happiness. Also, it’s the only place where we can do something to create a better future.

Meditation helps you be present and mindful. By focusing on your breathing and emptying your mind from all excess thoughts, you’re in the now. You feel everything around you, experience and enjoy the moment.

5. Helps with depression.

Meditation can be therapeutic. It helps us find peace in a world of chaos, and thus appreciate what we already have. We realize that we live in abundance, and become grateful. That makes us happy. And we keep it in mind all the time which helps us overcome depression and focus on taking action instead.

6. Creativity.

A daily session of meditation lets you unleash the creative genius inside you. You clear the chaos in your mind and thus come up with new ideas or find ways to fix problems. You become innovative and inspired in general.

7. A powerful mindset.

If you choose one affirmation to repeat to yourself while meditating, you can create a success mindset. It’s nothing more than thinking of a positive statement and concentrating your thoughts on it for as long as you can.

It can be related to building confidence, achieving your goals, having healthy relationships, finding your passion, developing new habits successfully, etc.

8. Less anxiety.

You’ll soon find yourself being more calm. People, daily problems and worries won’t get to you that much anymore.
Meditation helps you be less stressed, anxious and nervous.

9. Better sleep.

Because of the other benefits, you’ll fall asleep more easily and will wake up fresh in the morning.

10. It leads to better thinking.

Your mind is clearer, you’re alert and focused. You start taking smarter decisions, come to deep realizations about yourself and life in general, and think faster.

How and When to Do It?

Doing the exercise is pretty simple – you just sit down in a quiet place with no distractions, and try to empty your mind by focusing on your breathing, for example. You can also think of a positive affirmation and use it as your mantra.

A 15-minute session is what you should be aiming for, preferably as a part of your morning routine and/or before you go to bed. These are the 2 best times if you want to make the most of this exercise.

In the early morning our mind is susceptible to anything, and if the first thing we engage it in before we let the chaos and problems of the day overburden us is meditating, then it will affect our whole being and will have a positive influence on other areas in our life in the long term.

As for the evening session, it helps you let go of all the negative energy of the day, leave behind the problems and prepare mentally for a successful and peaceful tomorrow.

In a nutshell, you can become a better version of yourself, hack your health, performance and thinking and achieve more in life by just staying still and breathing deeply for 15 minutes a day.

What about you? Do you meditate? If not, would you give it a chance now that you know the benefits?

See also:

21 reasons why successful people meditate
How 20 minutes of daily meditation helped me deal with my anxiety

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How I Finally Managed to Focus and Got to Work without Putting It Off 26

How I Finally Managed to Focus and Got to Work without Putting It Off

Here are the things that helped me find focus and finally get to work:

Tip #1 Write it down.

When I say write it down I mean that whatever you want to do on the day or even the night before for the following day. Simply write exactly down what you want to do/achieve. This simple tip alone is almost like flicking a switch in your brain to do it.

Simply writing down your goals and your plans not only makes you think about the goals and the steps that you need to do to achieve them. Sometimes this can be a great way to realize exactly what you want and get you thinking of things you perhaps hadn’t thought of prior.

Not only this but there have been countless studies done showing that writing something down with greatly improve the chances of it coming to fruition than not writing it down at all.

The great thing about this is that it can be literally applied to many areas of like. You can write down your long-term goals or you can write down what you plan to do for the next day.

I, personally, do it every night after I am long finished with my work for that day. I set aside 5-10 minutes for writing down what I want to do tomorrow. The act itself cements it in your brain.

This is also a great way to help with procrastination. It’s almost like holding yourself accountable for it which I will get into more in my next point.

Tip #2 Hold yourself accountable.

5 Types of College Friendships That Matter for Student Success

Holding yourself accountable to an overall goal or target can be an excellent way to actually push yourself to that point where you get to work consistently.

For example, let’s say I want to lose some weight and be on a particular diet to achieve that goal. Telling your friends and family that you are doing it makes you more accountable than doing it alone.

Your friends/family will often follow up with you about your progress. This is a constant kick up your ass to keep working towards your goal. Also, doing things like posting it on Facebook or somewhere where people can engage with you and follow your progress is great.

Ideally, having an accountability partner would be the best option for this.

An accountability partner and you would usually be moving towards the same goal and would constantly encourage each other to get to work. Most importantly, you two will be accountable for your actions!

A great way to find such like-minded people is through social media. For example when I work on my blog FlipFlopsandAppleSauce, I have a artner that is also running a blog. We both set goals on how often we publish content to hold each other accountable. It works extremely well.

Tip #3 Don’t be focused on results.

Don’t put pressure on yourself if you aren’t achieving your goals as quickly as you want.

Let’s say you have an online business and you want to make $1000 a month in profit. Instead of focusing on how much money you are currently making, look at what steps you need to take to get to that $1000. The more of these you take, the sooner you will get there.

Tip #4 Concentrate on today.


Some people are always thinking of long-term objectives. That’s not a problem, but you should always try to break down your goals into smaller, easier steps. Then, dedicate each day to working towards completing these steps.

Not only does that make things simpler and easier to manage, but it also puts less stress and pressure on you in the long run and will undoubtedly save you lots of time.

Tip #5 Let it become a habit.

Once you get into a routine, doing some of the more tedious things won’t be as much of a problem. Because at the beginning, you had to make a more conscious effort to make them happen. But once something becomes a habit through use of constant repetition, it becomes 10 times easier to do it.

After doing something consistently for 20 days in a row, it will start to become a habit.

So, if you are doing something that you don’t enjoy 100% to work towards your goal, it would be a great idea to challenge yourself for 3 weeks. Make it a habit, because, beyond that initial 3 weeks, things should only become easier.

#Tip 6 Think goals, not hours.

Some people say ‘I want to work 5 hours on this today’. In my opinion, this is not a solid mentality to have.

People who work with that in mind tend to draw out what they are working out to achieve that time target, which usually isn’t helpful at all. Not only that, but it lowers overall productivity.

I like to set steps that I want to do on that exact day. I have a clearer target that isn’t limited or restricted by time in this case.

Also, once you have finished what you set out to do for that day, you feel a great sense of accomplishment. Which for me, is an amazing feeling that keeps me coming back for more!


David Gray is an entrepreneur that loves marketing. This “career” path allows him the freedom that he truly craves in his life.