How the 5 Minute Meditation Can Help Your Vancouver Wellness Business

According to Elba Mueller, a Certified Primordial Sound Meditation Instructor at the Chopra Centre, successful businesses need to be actively pursuing the following in order to remain competitive in today’s competitive global marketplace:

  • Possessing a clear vision of their goals
  • Inspiring to be innovative in their approach towards supplying products and services
  • Leading mindfully to guide individuals and employees towards success
  • Creating an atmosphere of teamwork to enable employees to exceed industry standards (1)

A lot of the above can be greatly helped by implementing what is known as the 5 minute meditation. The health benefits of meditation have been a hot topic for awhile now, and the 5 minute meditation is becoming more and more popular, due to its low commitment level.

5 minutes? Anyone can do that!

And this concept isn’t exactly new: thought leaders and successful business people from all walks of life, all over the world have been touting the benefits of the 5 minute meditation as an invaluable tool because of its direct relationship to overall success, both personally and professionally.

Here are some ways that the 5 minute meditation can help your Vancouver wellness business:

Meditation keeps your brain healthy for longer.

2015 study conducted by UCLA “found that long-term meditators had better-preserved brains than non-meditators as they aged.” Essentially, more gray matter in the brain equals more cognitive function. If you’re running a wellness business, you probably want to remain sharp and actually live the message of preventive health that you’re probably exuding.

5 minute meditation

Employees are more productive.

Meditation doesn’t take time–it makes time! Think of it this way: if you wake up after a terrible night’s sleep and you go to work, you’ll be dragging your butt and barely making it through your work day. But instead, if you called in tired, slept for a couple more hours, and then went to work, you would probably be at least as productive as if you were there the entire day, being a zombie.

Arianna Huffington, editor-in-chief of The Huffington Post, touches on this theory in her book ‘The Sleep Revolution‘–and the same thought can be applied to meditation. Employees who get more rest and mindfulness can be just as productive (if not more!!) in a shorter period of time, than those who work a full 8 hours while being tired and uninspired.

You need to be awake and feel good to be truly creative!

Employees show increased loyalty.

The very act of meditation results in gratitude. No one leaves a meditative session and thinks that they hate life or that they wish they had more. Being given the gift of 5 minutes to slow your brain, body, and mind and be simply left alone to just ‘be’ is something to be thankful for–and that’s how participants perceive it.

When someone is grateful and thankful, they are more likely to be loyal. And as an employer, if you’re helping your staff achieve a higher potential by permitting mindful downtime, your employees will in turn be more loyal to you and your business.

Especially if they can notice the benefits that a 5 minute meditation generates!

The effects of meditation rival clinical antidepressants used to treat depression and anxiety.

In 2014, a research study titled ‘Meditation Programs for Psychological Stress and Well-Being‘ led by John Hopkins University studied the correlation between “meditation and its ability to reduce symptoms of depression, anxiety, and pain…researcher Madhav Goyal and his team found that the effect size of meditation was moderate.” (2)

So what does this mean for your wellness business? Well, if your business is striving to build an active health culture (which your business should, if you’re literally in the business of selling health), then prescription-free employees set a great example. Also, if you’re paying premiums for your employees’ healthcare, a group 5 minute meditation each morning might save you some dough in the long run.

5 minute meditation

5 minute meditation sessions lead to increased communication among employees.

When you can experience something healthy and life-promoting in a group of peers and/or coworkers, you are more likely to form a bond with those people. This leads to not only increased communication in the workplace, but also shared feelings of loyalty (mentioned above!) and togetherness.

Fresh + Fit urges you to try the 5 minute meditation with your group of employees for 90 days. In that time, you’ll be able to decide whether or not it’s making a difference to workplace morale, as well as to individual health and well-being.

If you’re in the wellness business, you owe it to yourself, your staff, and your customers and/or clients to practice what you preach! So be mindful, get inspired, and try to meditate.

*Note: if you want to try this online, check this out:




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5 Ways to Make More Time for Your Family During the Workweek

We all do it.

We all want it all, but what does that even mean? I’ve learned in the last few years that ‘having it all’ is just not possible—or is at least a phrase that needs to be redefined.

The inevitable is this: whatever your focus is consistently on is what will thrive, so concentrating only on work will produce an undesirable family outcome, but doing the opposite will produce lackluster results in the workplace. While we all try to ‘win life’, we become stressed and exhausted, which produces health issues, feelings of frustration, and more.

We need to breathe, while also feeling productive and fulfilled at work, and happy and centered at home. Unfortunately, more often that not, work wins and family life suffers the consequences.

So what can we do to try and achieve balance, while creating our own individual versions of ‘having it all?’ Here are 5 practical suggestions to creating more time for family during the workweek:

Wake Up Earlier

This especially applies to those who (like myself) are mostly unable to be productive after 6pm. I mean, let’s face it: once the kids are in bed, who wants to go back to work? Not I. I want to crawl in bed with a cup of tea and a book, take 2 sips, read half a page, and pass out until morning.

Fun fact: my family doctor actually told me to “start sleeping like a grown-up.”

I was complaining of insomnia and he asked me what time I went to bed at night, and what time I got up in the morning. I told him I go to bed at 9 and wake up at 7:30. He looked at me and was all, “you try and sleep for 10 ½ hours?! You know you’re in you’re in your 30’s, right? START SLEEPING LIKE A GROWN-UP!”

I started going to sleep at 11 and waking up at 7, and my problem was solved. Still amazed…

Anyway, if you go to bed early (before 11), set your alarm for 6. Between 6 and 7:30 (when my kids typically wake up), I can usually workout, shower, and return emails. This frees me up for better quality time in the morning with my kids, and I don’t feel the pressure to fit in a workout during the day.

Work out Monday-Friday

If you’re working out at 6am Monday to Friday, you don’t need to worry about it on the weekend. This means better quality time with the family, and you don’t feel like you’re playing catch-up on your fitness routine.

And exercise should definitely be emphasized! Besides the physical benefits that staying fit has, it lends to increased mental health, too.

People who exercise regularly generally have more patience, energy, and are more likely to produce better creative results.

True story.

Set Family Time between 6-8:30pm

This means no work between those hours! Instead, focus on eating together, helping your kids with their homework, and having real conversations. By doing this, you avoid the stress of not knowing about school projects, you’ll know whether or not homework is done, and you’ll be giving yourself time to take an actual break.

Meal Plan + Grocery Shop

This is so major. If you want get into the routine of meal planning and buying your weekly groceries accordingly, you’ll save not only time, but also money.

How many of us, when we don’t know what we’re making for dinner, say screw it and either order in or go out? When you’re feeding 5 mouths (your family might have more or less), it can really add up! It’s also way less healthy.

Instead, pick a day that you know you’ll be free to plan out weekly dinners in advance.

Then write a grocery list with all of the ingredients you’ll be needing. Round out your list with things you’re out of or low on, and take that list with you to the grocery store.

If you’re thinking you’ll have no time for this (I’ll be honest, it’s usually a 2-hour time investment), then read the next point:

Stop Working Sundays

Because honestly? If you have good time management, you shouldn’t need to. Instead, spend the day meal planning, shopping, doing school projects with your kids, going for a family hike, and cooking together.

If you can manage one really great family day a week, you and your family will be doing well.

Turn off your phone, and leave it in your bedroom. Or, of you can’t do that, check your phone only 2-3 times during the day. Make a significant effort to make Sunday family day, and you will never regret it.

And then, at the end of each and every Sunday, maybe take 5 minutes to meditate. It will set the tone for the following week, and remind yourself how grateful you are that you can achieve a better family/work balance.

We all struggle with this! But there are solutions, starting with the 5 in this article. Good luck!

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