One of my favorite quotes about meditation is by Dr. Sukhraj Dhillon – You should sit in meditation for twenty minutes every day – unless you’re too busy; then you should sit for an hour.”   


You might be thinking “well, that sounds a little insane and like just another chore I am going to have to cross off my To-Do list. The thing is that if you are constantly checking notifications on your cell phone or crossing things off of your to-do list or worrying about what is going to happen at the end of the month, then you need to meditate more than ever.  

Meditation means taking a break, a real break from the concerns running constantly through your mind all day. For most of us “taking a break” means scrolling through Facebook or Instagram or watching YouTube. It is not that these are “bad” activities. It’s just that they are activities are “preoccupying” ones meaning that they keep our brains just as busy.

We Are Preoccupied With Being Preoccupied!

Unfortunately, one of the things that we value most in our Western society is “being busy.” Many of us, especially women and especially around the Holiday season feel guilty if we are not multi-tasking and doing several things at once. Being addicted to having a busy brain like this makes us less efficient, less productive and worsens our overall performance. In the end, we end up getting less instead of more done.

Here are some of the signs that you are preoccupied with being preoccupied with.

  • Are you constantly checking your smartphone for notifications?
  • Is your entire life ruled by your To-Do list?
  • Is work or how you have to get work done all that you talk about?
  • Do you feel guilty if you are not working all of the time to get ahead?
  • Is it hard for you to relax or take a vacation?
  • Is it hard for you to sit in silence without having a busy brain?
  • Do you always feel like you need to play the radio or have the television on while working?

If you have said yes to more than a couple of these questions then it is time to put your mind on hold and meditate. Meditation is especially beneficial for those who suffer from catastrophic thinking, anxiety or excessive worry. 

The Benefits of Meditation

Meditation helps curb the urge to be” distracted by distractions” so that every minute you spend doing things is optimized. Your productivity will increase because you are better able to focus on the task on hand. Meditation also improves memory and cognition. This is partly because meditation does train our brains to operate at slower frequency rates, improving the performance of both the brain and the body.

A Simple Breath Meditation – 7 Steps 

One of the simplest forms of meditation is the Breath Meditation in which focusing on a single point in the room inhales and exhales of your breath are used as a way to wipe your mind of all thoughts and bring it back to the present.

  1. Find a quiet, serene space where you are not likely to be disturbed.
  2. Sit on a mat or chair in a comfortable, relaxed position.
  3. Find a point to focus on in the room as long as it is inert and not a television or computer screen.
  4. Breathe in through your nose slowly to the count of ten.
  5. Hold your breath to the count of ten.
  6. Purse your lips and breath out through your mouth to the count of ten.
  7. Repeat for five minutes or as long as you can. Optimum results are obtained by doing this every day and for at least one hour.

Setting the Stage for Mindful Meditation

Here are some tips for facilitating your experience of mindful meditation.

Meditate in nature if you can, near the sounds of water, in a quiet area

Light a candle or stick of incense and focus on it as a focal point

Listen to soothing sounds such as a fountain burbling or the sound of rain or listen to a meditation soundscape.


There are many physical conditions that can cause brain fog, distracted thinking and anxiety (menopause, Type 2 diabetes, vitamin deficiencies) and here at the Pinewood Natural Healthcare Centre we have all kinds of ways of getting to the bottom of these issues. For more information about nutrition, Toronto weight loss or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.





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