I've been meditating since I was 19 years old. I started with 20 minutes, then increased to 30, and eventually settled at 50because my mind and body naturally asked for more time in silence.
Sometimes finding peace and quiet can feel impossible—enter meditation. Meditation isn’t about stopping your thoughts; it’s about creating space for them without judgment. By practicing mindfulness, you learn to observe your thoughts and emotions from a place of calm, reducing stress, and improving mental clarity. Anyone can learn. All you need is a few minutes a day and an open mind.
Whether you're seeking more focus, relaxation, or emotional balance, meditation can help. Follow these simple steps to begin your journey toward greater peace and self-awareness. If you’re new to meditation, start with 3 to 5 minutes daily and gradually increase the time. Set a timer so you don’t have to worry about checking the clock. As you become more comfortable, you’ll naturally want to sit for longer.
Bring your attention to your breath. Start by taking slow, deep breaths. Inhale through your nose for four counts, hold for four counts, and exhale through your mouth for four counts. If your mind wanders, gently return to your breath without judgment. Then start again–four, four, four.
Don’t resist your thoughts or try to silence them. Instead, notice them without attachment. If you get pulled into a thought, simply notice it and gently shift your attention back to your breath. The goal isn’t to empty your mind—it’s to create awareness and calm. Over time, you’ll find that thoughts lose their grip on you, and you’ll respond to challenges with greater ease.
When you're ready (or when the timer goes off), open your eyes and take a deep breath. Reflect on how you feel and thank yourself for taking this time. Even a few minutes a day makes a difference.