When I started offering corporate meditation, way back in 2009, I read an article citing research from Harvard Business School that highlighted a powerful truth which truly resonated:

“Meditation and intuition are the two most valuable executive tools for the 21st century.”

Fast forward to today, and I believe this remains a powerful truth, heightened by the challenge of managing our attention – a concept also discussed in the Harvard Business Review: ‘attention economics,’ where human attention is treated as a scarce resource.

Right now, it is common conversation that we find ourselves ‘overwhelmed by constant, immediate and never-ending information’. And, this tsunami of information at our fingertips (literally) has turned us into skimmers rather than deep thinkers, with serious consequences for our focus, productivity, and wellbeing.

I’ve been there; we’ve all been there: you wake up, often prompted by an immediately reaction to an alarm, dive into a stream of social media, world issues, and big questions on an empty stomach. Before you know it, you’re rushing through your morning on autopilot … gathering family members, navigating distractions, tackling an endless to-do list, and ending the day in a blur of exhaustion. At some point, you pause and wonder, ‘Where did the time go?’ It’s such a familiar struggle.

Another interesting study from 2010 by Harvard psychologists Matthew Killingsworth and Daniel Gilbert found that people spend almost 47% of their waking hours thinking about something other than what they’re doing. This mind-wandering often leads to unhappiness, disconnection, and lack of focus.

But. Let me discuss this word ‘simple’ first.

The Power of Simplicity in Meditation and Mindfulness

Simplicity is often the key to reducing overwhelm, but it is also frequently misunderstood. Some people equate ‘simple’ with ‘easy’ or even ‘unworthy,’ as if it’s not enough to create meaningful change – which often gets in the way of starting a meditation practice. But with meditation and mindfulness, the opposite is true.

The most effective practices are often the simplest. It’s the brief moments of stillness, the mindful breath, and the simple awareness of our surroundings – that hold immense power. These practices don’t need to be complex to be impactful. In fact, their beauty lies in their plainness and clarity.

In a world filled with noise, the simplicity of meditation is a reminder that sometimes the most profound shifts come from the most basic acts of presence. The magic is in the simplicity … it’s in the moments when we stop, breathe, and reconnect with ourselves and the present moment.

So, how can you bring meditation and mindfulness into your day, even when life feels overwhelming?

I would love to share how I personally integrate meditation into my daily routine and hopefully you will see how ‘simple’ and easy it can be. Over the next few posts, I am going to go into greater detail and share more about each of these daily practice with you!

Here’s a day in the life of Sarah, The Meditation Teacher.

I usually wake just before sunrise, most often naturally, and settle into a 20-minute meditation. This quiet time is what sets the tone for a calm, connected and grounded day.

I use my commute to repeat a mantra, calming my mind and preparing for the day ahead. This simple practice keeps me refreshed and centered.

Instead of rushing, I consciously take a moment, whether standing in line for coffee or waiting for a meeting, to focus on my breath, smell the coffee and scents around me, and release any physical tension.

Days are often filled with meetings, but before any meeting or conversation, I purposefully take one minute to breathe mindfully, re-centering myself to ensure I’m present and focused. I will schedule these pauses into my calendar to ensure they happen.

Rather than mindlessly eating at my desk (which I’ve been prone to do), I practice mindful eating and try to appreciating each and every bite, from scent, design, colour, texture and flavour, which helps me appreciate all that I have in life, and connect with the energy of eating to avoid afternoon fatigue.

Digestion takes a lot of effort, so to avoid the afternoon slump, I use a series of powerful breathing exercise to combat the afternoon brain fog, boosting my energy and focus for the rest of the day.

On my way home, again using my commute, I focus on the transition from working mind to home-mind, consciously disconnect from the day and focusing on what lies ahead, and where I want my attention to be when I reach home – family!

Walking home from the station, or just from the car to the door, I do so with full awareness – focusing on each step and breath as a practice, which helps me stay grounded and present.

Before stepping inside, I pause to mentally shift – setting an intention to be fully present with my loved ones.

Before bed, I practice a short meditation to unwind and release any stress, which helps me to sleep well and rest deeply .. ready to wake up ready for a new day.

This is how I bring meditation and mindfulness into my daily life.

Incorporating just a few of these mindful moments into your day can help you cut through distractions and cultivate greater presence, productivity, and wellbeing.

The best part?

These practices are simple and effective … no need for lengthy sessions, incense, or a guru.

Whether you have a minute or an hour, there’s certainly a practice here to suit your day.

Stay tuned for more details in my next post.