Just before lockdown hit in 2019, I hosted a yoga retreat on Koh Samui, Thailand where I filmed this easy 8 minute “Waves of Calm” meditation to share with you. I envisioned sharing a little slice of paradise, like drinking a piña colada and wearing a Hawaiian shirt at the office, to transport you back to a place of peace and calm –  no matter where you are and what’s happening around you. Like having your very own ‘happy hour’.

The location was perfect, or so I thought… with calm ocean waves lapping at the shore, monks walking barefoot along the sand for their daily meditations. After finding a comfortable spot, I followed my breath for a few moments, closed my eyes and dropped in. I was feeling fully immersed in the incredible elements all around me.

I had just begun the meditation when someone started screeching over a loud speaker intermittently – jolting me abruptly from my calm happy place.

While I don’t speak Thai, it definitely sounded like “Testing 1, 2, 3…” This continued for the better part of a half an hour while I waited, lingering, hoping to find the perfect window of opportunity to meditate and film in “peace & quiet”. I waited and waited… I could tell this sound check wasn’t going to be a one and done situation.

Meditation gives us a super power to shift whatever crappy situation we find ourselves in and crystalize our own inner peace. The best time is to take action is in the moment – no matter how messy and imperfect it is.

The realisation hit, there’s never a ‘perfect’ time to meditate. If we wait for the perfect conditions – it rarely gets done. There will always something else nagging on your to-do list. Then you look back and realise months have gone by and you still haven’t meditated.

Have you ever heard the saying ‘perfection is the enemy of progress?’  It often interferes with our very best of intentions – apparently even on a tropical island on a yoga retreat.

Meditation is not about being perfect – it can be messy and imperfect. In fact, it’s precisely because of the obstacles we can develop the superpower to create calm from chaos.

So despite the external (and internal) noise I sat down, closed my eyes and filmed this little treasure for you. I’m so glad I did, because it felt amazing to shift my situation and walk away feeling calm, composed and equanimous. It was a powerful reminder to take action despite the resistance, distractions and desire for it to always be smooth sailing.

Rather than waiting for peace & quiet to find inner peace; it’s better to create it inside – despite the noise. A few breaths later, just like magic we are suddenly more calm, gracefully navigating the endless to do lists, fears and distractions – with greater ease and equanimity.

Ohh wait, perhaps you’re thinking “I can’t meditate, my mind is too busy!” Or “later when I’m not so busy”… VS. “Look it’s a sh*% show over here and regardless – I’m going to strap myself down, close my eyes, breathe and see what happens.”

That’s exactly how I felt when I sat down to film this clip. But 99.9% of the time, you’ll feel better once you drop the excuses and just do it.

Even the phrase “I don’t have the time” is EXACTLY WHY we should meditate. This meditation is 8 minutes – the time it takes to sit on the toilet and scroll on social media. Trust me, you’ve got the time.

The truth is, the mind rarely “in the mood” for meditation. There isn’t a perfect time to meditate. Just like there’s no such thing as a perfect meditation – not even in paradise. By all means, when all is quiet and your mind is clear as a summer’s day, sit down where you are and ride that golden wave. But if you feel distraction, you’re not alone.

Worst case scenario: you’ll slow down your breath even for a brief moment. Become vaguely aware of the crazy chatter box inside your head. And even still, you’ll thank yourself for how you emerge post 8 minute mini-retreat.

Whether it’s meditation, exercising, going to yoga, learning a new skill or making progress on that side hustle you’ve been dreaming about. It’s better to get started and flounder (insert: meditation, or whatever goal you have) than not to have done it at all. Eventually once you gt started and stick to it, you’ll start to crave it. I often find just by getting started you’re already halfway there!

There will almost always be some kind of external or internal distraction like a pesky fly buzzing around, an economic downturn to worry about, the neighbours dog barking, a garbage truck or concert sound-check to knock us off course.

Luckily I observed my tendency to wait for THE perfect moment, and persevered despite that urge to put it off for later…because I ended up filming this little gem.

I hope my 8 minutes of Waves of Calm meditation brings you inspiration to meditate today. Take action towards the things that help you cultivate your peaceful calm super powers – no matter what the circumstances are. No matter how imperfect it is. Take some time to breathe, relax and bring a wave of peace to your mind and heart.

Love & Light,

Kat Clayton

PS: Are you keen for a week of yoga in paradise? Check out my Hawaii Yoga Retreat! It’s going to be epic! You’ll leave with your very own waves of calm super-powers, along with an inspiring tool kit of yoga & meditation and amazing memories to last a lifetime.

PPS: I love meditation real-talk and my aim is to help make it more accessible for everyone: corporate yoga warriors and peace loving yogis alike. If you’re interested in learning more about meditation I’d love to hear from you!

Connect with me on IG @katclaytonyoga