Rebekah “Bex” Borucki has heard this a lot. A certified yoga and meditation teacher, she’s taught hundreds of thousands of people how to create simple yet powerful meditation practices. In fact, as she’ll show you in this book, in as little as 4 minutes, you can change your life.
After years of suffering from anxiety and depression, both as a child and adult, Bex took control of her mental and physical health by establishing a fitness and yoga routine that quickly evolved into her own regular, homegrown 4-minute daily meditation practice.
Bex’s 4-minute meditations combine mantras, affirmations, breathing and bodywork techniques, and they’re designed so that even the busiest people can fit them into their lives.
Here, Bex guides you through 27 different meditation practices, and shares personal stories that demonstrate how meditation has helped her overcome various challenges. She also answers commonly asked questions like “Do my eyes have to stay closed?” and “What do I do if my body starts to hurt?”; provides technical information about props, postures, and mantras; and offers tools to cope with complex issues such as grief, body acceptance, and relationships.
By spending just 4 minutes a day with this practice, you will find deep, meaningful, and lasting healing.
About the Author
Rebekah “Bex” Borucki, founder of BEXLIFE® and the BLISSED IN® wellness movement, is a mother of five, TV host, meditation guide, author, speaker, birth doula, fitness and yoga instructor, and popular social media personality. She also travels extensively, sharing her love for yoga, wellness, and meditation at exclusive workshops, luxury retreats, and public events.
"I love this book and its approach. It's so easy to think that meditation needs to be difficult and that there's no time to do it, and this book shatters that myth. Whatever challenge you're facing, I know this book contains answers for you, and results you can experience in just a few (4) minutes."
-- Nick Ortner, New York Times best-selling author of The Tapping Solution
"Wow! This isn't just a book. This is a journey. Rebekah's beautiful personal story flows through these pages and I couldn't help but feel so connected to her words like she was taking the words out of my mouth in numerous chapters. This book's inspiring words are truly incredible and I recommend this book to anyone on the path to finding more peace within themselves. In a time when our world is stressed out and chaotic, this book is a beautiful reminder to go within and learn how to love yourself--something I needed many years ago before I started my journey to healing. I wish I had this book 10 years ago to help me navigate life because I've learned that true healing starts within. Thank you, Rebekah, for showing women how to let go, love themselves, and cultivate a radiant relationship with their inner selves. I am buying this book for all the women in my life."
-- Amie Valpone, best-selling author of Eating Clean
"Rebekah breaks down all the pathways to not simply meditating more, but also shares her busy-mother-of-five-tested practical and doable strategies to actually take the time to connect to yourself in a meaningful and consistent way. From where I stand, the hormonal balance benefits of this kind of doable stress management are game changing. Do this book."
-- Alisa Vitti, functional nutritionist, founder of Flo Living and author of WomanCode
"I love efficiency and feeling good. This book combines the two beautifully. It's fun and so useful!"
-- Kate Northrup, best-selling author of Money: A Love Story
"What Rebekah shares in this book is heartfelt, inspiring, and effective. Her simple approach to meditation transcends the noise of spiritual trends and allows the reader to find true connection and healing in a way that works for real life."
-- Robyn Youkilis, wellness expert and author of Go with Your Gut
"A new, fresh perspective on an ancient practice, Rebekah brings a real-world, tried-and-tested approach to meditation. Hands down, I trust her advice and guidance on how to include meditation in a busy life. Loving, honest, and authentic, this book gives both new and experienced meditators direction on how to make meditation work."
-- Alexandra Jamieson, co-creator of Super Size Me and author of Women, Food, and Desire
"This is the most practical and busy-mom-friendly book on meditation I've ever read. Comprehensive, relatable, and easy to digest, these 4-minute meditations have the potential to shift your day, your energy, and your life."
-- Meggan Watterson, author of Reveal and How to Love Yourself (and Sometime Other People)
"Rebekah has the uncanny ability to tell it like it is in the most nurturing and uplifting way. She is whip-smart and quick witted with her feet firmly planted in reality. She is able to take age-old complex spiritual concepts and make them relatable, enjoyable, and easy to apply to your own life in any and all situations. Rebekah will become your best gal pal while leading you into a better version of yourself."
-- Erin Stutland, wellness and fitness expert, author, and TV host
"I am a big fan of Rebekah's work. She does everything with a sense of playfulness and authenticity that's contagious. I am a firm believer and practitioner of meditation, and I think that You Have 4 Minutes to Change Your Life is a great book for people who are looking for the best way to get started."
-- Patricia Moreno, founder of Sati Life and the intenSati Method
"You Have 4 Minutes to Change Your Life is a groundbreaking guide that demystifies and myth-busts meditation, making it accessible to everyone! This book is a potent partner on your journey to limitless self-love, courage, and joy. Let Rebekah Borucki lead you in creating a personal practice so inviting and transforming that you'll find yourself looking for excuses to actually do it instead of get out of it!"
-- Nancy Levin, author of Worthy
"Reading this book is like sitting down with Rebekah, sharing a green smoothie, and getting all her best secrets to self-care. You really can change your life just 4 minutes at a time, and this book shows you not only how to do it, but also the incredible ways in which your life will expand when you do."
-- Jennipher Walters, co-founder of Fit Bottomed Girls
"Rebekah is the real deal. She is so genuine with everything she creates and this book is no exception."
-- Katie Dalebout, author of Let It Out
"Such a refreshing and relatable read. It's amazing how Rebekah guides you to make nourishing, beautiful, and lasting changes in just four 4 minutes!"
-- Christine Hassler, master coach, best-selling author of Expectation Hangover
"Finally! A book that helps the 'I want to meditate but can never make the time person' feel completely at ease by realizing that meditation can fit into anyone's life, and we can create our own rules without feeling like it's necessary to devote an entire hour to peacefully sitting on the floor. I love how Rebekah breaks down meditations by the end result our bodies are craving and lays out optimal timing, locations, and positions, making it a no-brainer decision for me to pick up the book and meditate. After reading You Have 4 Minutes to Change Your Life, meditation is no longer a foreign concept that I once deemed appropriate only for yogis and crunchy-granola-type people, but rather, it's become a daily habit that has and will impact my life for years to come. Thank you, Rebekah!"
-- Amanda Morgan, clinical nutritionist
"You Have 4 Minutes to Change Your Life is the perfect road map to the healing power of self-awareness and mindful meditation. Her story is one of regeneration and her methods are simple, accessible, and available to all of us! Through this book, we're all able to experience possibility personified."
-- Quentin Vennie, wellness expert and author of Strong in the Broken Places
"Rebekah is a no-BS truth-teller who makes meditation fun and accessible for everyone. You Have 4 Minutes to Change Your Life is a true reflection of just that. If you're new to meditation, this book is perfect for you and will become your new best friend. It will move you to your core and make you fall in love with meditating. If you're a seasoned meditator, this book will help you press the reset button on your practice and see it from a fresh and powerful perspective. The simplest things are often most profound, and Bex truly teaches us this through this book."
-- Heather Waxman, spiritual life coach, meditation guide, author of BODYpeace
"Whether you are just beginning your meditation practice, fine-tuning the one you have, or searching for quick well-being solutions to heal your mind-set, Rebekah's 4-minute meditations provide a platform for you."
-- Rachel P. Goldstein, founder and CEO of Agent of Change
"Rebekah shares from the heart in this inspirational, uplifting, yet practical guide that will no doubt change the lives of everyone who reads it. This book is truly the answer to the question, 'How do I take care of myself when so many people are counting on me and I have no extra time?' Thank you, Rebekah, for showing us the way to truly sustainable self-care in an age where it is so easy to put ourselves last."
-- Grace Smith, celebrity hypnotherapist, founder of Grace Space, and author of Close Your Eyes, Get Free
"I have admired Rebekah's realness from the moment I met her. This woman shows up for her kids, her husband, and her business every single day with authenticity and joy. Showing us how she finds peace, calm, and capability amidst all that is a gift to us all."
-- Elizabeth DiAlto, creator of Wild Soul Movement and author of Untame Yourself
"Rebekah provides simple meditation techniques that can be implemented anywhere, at any time, by anyone. She has proven time and again that you only need 4 minutes to change your mood, your perspective--even your life. The strategies provided in You Have 4 Minutes to Change Your Life are tried and true, as Rebekah has shown us throughout her career. If you've experienced any level of stress, anxiety, grief, or heartbreak, you owe it to yourself to read this book."
-- Gina Kirk, founder of Mom Life Must Haves
"Rebekah Borucki is like a beacon of light for busy women everywhere! In her uniquely accessible book, Bex dispels the reasons for not trying meditation and shows you how to make meditation fit into your routine, so you can experience the power of this practice in your daily life."
-- Nicole Jardim, certified women's health coach and creator of Fix Your Period
"This book transformed my meditation practice and in turn, my life. This is the quickest and most effective approach to incorporating mindfulness that I've ever encountered."
-- Anna Gannon, yoga teacher