Do you ever feel like life is moving too fast, and no matter how hard you try, you can’t keep up? You're not alone. Whether it’s juggling work, family, health challenges, or the emotional weight of caregiving, life has a way of piling on stress. And when we add on chronic symptoms like fatigue, digestive issues, or other health concerns, it can feel downright overwhelming.

The good news is that there are simple ways to cultivate peace, even in the midst of a busy, chaotic life. One of the easiest and most effective tools you can add to your daily routine is a simple breathing or meditation practice. But before you roll your eyes at the word "meditation"—trust me, I’ve been there—I want to show you just how approachable and life-changing this practice can be.

Why Meditation Doesn’t Have to Be Complicated

When many of us hear the word "meditation," we picture sitting cross-legged on a mountaintop, hours of silence, or doing something that feels out of reach. But what if I told you meditation doesn’t have to look like that at all? It can be as simple as taking a few deep breaths.

I like to call this a "mind-calming system", because that’s really what we’re doing—giving our brain and body a moment to reset. Whether it's three breaths or ten, the act of slowing down and focusing on your breath creates space between you and whatever’s stressing you out. And the benefits are real. My clients have told me time and time again that when they commit to this practice—even for just a few minutes a day—they notice:

- More patience: Stressful situations don’t feel as overwhelming.

- Better focus: It’s easier to stay on task without getting distracted.

- Less reactivity: You stop feeling like every little thing needs an immediate, emotional reaction.

And here’s the best part: it doesn’t need to be complicated.

How to Make Meditation a Daily Habit (That Actually Sticks)

If you’re anything like me, life can feel so busy that even the thought of adding something extra into your day feels impossible. But the key to creating a lasting meditation habit is to keep it simple and attach it to things you’re already doing.

Here’s a "fail-proof plan" that I teach in my program, Less Stress, More Peace:

1.Choose a specific time: Pick a time in your day where you can fit in just five minutes. Maybe it's in the morning, before everyone else wakes up, or perhaps in the evening when the house is quiet. Find a moment that works for your lifestyle, and start there.

2.Start small: You don’t need to meditate for 30 minutes or wake up at the crack of dawn to reap the benefits. In fact, that’s a recipe for burnout. Instead, start with a goal that feels ridiculously easy—like 5 minutes. Attach it to something you already do. For example, after you pour your morning coffee, hit play on a guided meditation, or take three deep breaths after brushing your teeth.

3.Habit stacking: This technique works wonders for building new habits. Simply pair your meditation practice with a routine task you do every day, like brushing your teeth or driving to work. The existing habit will trigger the new one, making it easier to stick with.

4.Be specific: Write down exactly how you plan to meditate. The more detailed, the better. For example, “After I hit snooze in the morning, I will do a 5-minute guided meditation,” or “After I brew my coffee, I’ll sit for five breaths before starting my day.” This level of detail makes it much more likely you’ll follow through.

5.Write how you want to feel: Before you meditate, take a moment to reflect on how you want to feel afterward. Do you want to feel calm? Focused? Grounded? Writing down your intention helps align your mind and body, making the experience more effective.

Why This Works (and What to Expect)

Here’s the truth: building any new habit is challenging, especially in the beginning. You’ll likely face resistance from your mind. You might even catch yourself thinking, “This isn’t working,” or “This is a waste of time.” That’s completely normal! It’s just your brain’s way of protecting you from change.

Stick with it. Research shows that it takes about 66 days for a new habit to become automatic. During the first 20 days, it may feel tough and unnatural, but if you can push through, it gets easier. After 66 days, you’ll find that meditation has become a regular part of your life—and the benefits will ripple out in ways you never expected.

Many of my clients report that after a few weeks of consistent practice, they not only feel less stressed but also more centered, patient, and clear-headed. It’s not about achieving perfection, but about making progress and moving forward.

Real-Life Benefits of a Meditation Practice

If you’re wondering what kind of difference meditation can make in your life, let me share a few real-life outcomes I’ve seen over the years:

-Reduced anxiety: Many clients tell me that after incorporating a regular meditation practice, they’re less anxious and feel more in control of their emotions.

-Better sleep: By creating a calming evening routine that includes deep breathing or meditation, people find they fall asleep faster and wake up feeling more refreshed.

-Improved focus: A short meditation break in the middle of the day can sharpen your concentration and give you the mental clarity to tackle the rest of your to-do list.

-Less overwhelm: Life’s challenges may not go away, but meditation can give you the inner calm to face them with grace, rather than feeling crushed by the weight of everything.

Ready to Get Started?

If you’ve been wanting to add a breathing or meditation practice to your life but haven’t known where to start, my program, Less Stress, More Peace, is here to guide you. You’ll learn how to create a simple breathing routine that fits seamlessly into your life, even on the busiest days. And you’ll also gain access to 25 guided meditations to support you along the way.

Wouldn’t it be amazing to train your body to naturally return to a state of calm, even when things are stressful? That’s what this practice can do for you. Over time, you’ll build a foundation of inner peace that will help you handle life’s challenges with more ease and grace.

You don’t have to do this alone. Head over toRachelCartaRN.com/meditationto learn more and get started on your journey toward less stress and more peace.

Final Thoughts

Stress is inevitable in life, but how we respond to it is something we can control. Taking just a few minutes each day to pause, breathe, and center yourself can make a world of difference in how you feel, think, and show up in the world. You deserve peace, and it’s possible to cultivate it, no matter how busy life gets.

Thank you for investing time in yourself today. By reading this, you’re already taking steps toward a healthier, more peaceful life. I’m here to support you on this journey. If you have any questions or want to share your experience, feel free to reach out. You’re not alone in this.

Lots of love,

Rachel

Rachel Carta, RN

Functional Nutrition Counselor and Life Coach

rachelcartarn.com

This article is for educational and informational purposes only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.