Meditation 101: Getting Started With Your Practice 

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I started meditation about 2 years ago, and it’s become a daily practice. The beginning was a challenge, I must admit. I was not used to sitting alone with my thoughts and staying focused without a distraction for more than 5 minutes. Meditation is about training your attention and cultivating a sense of peace and present-moment awareness. I know I’m not the only one who has faced that struggle especially with all the screen time we are exposed to now. Still, I am glad I started meditation and that I’ve stuck with it.

Here’s how you can embark on your meditation journey:

Get comfortable in a quiet place where you won’t be interrupted. Sit in a chair with your feet flat on the floor, or kneel on a cushion. You can even lie down if that feels best, but be mindful of falling asleep. Start small with 5-10 minutes daily. Don’t worry if your mind wanders, in the beginning just focus on being able to be still with yourself.

Quiet your mind and focus on your breath. This is the most common anchor for meditation. Close your eyes and pay attention to your breath. Feel your belly rise and fall with each inhalation and exhalation. When you notice your thoughts drifting, gently guide your attention back to your breath. Don’t judge yourself; simply acknowledge the thought and return to your focus.

As you schedule your daily activities, including workouts, schedule meditation as a workout for your mind. Block out time in your calendar and stick to it.

If you’re struggling to sit alone in silence, explore guided meditations. There are so many available online on YouTube and podcast apps. Try different ones until you find the ones you enjoy. The good ones will lead you through a breathing exercise, body scan exercise and some helpful affirmations. You can also attend group sessions to get that extra support you may need.

As you become more comfortable with it, you’ll find yourself meditating in the morning right when you wake up and at night right before you go to bed. And with consistent practice, you’ll cultivate a sense of calm and inner peace that spills over into all aspects of your life.