Wellness meditation
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Do not aim to clear your mind; instead, gently return your focus to an anchor like your breath whenever a thought appears.
Thoughts are natural and do not go away; noticing them means you are succeeding.
some people found it on their own
- Acknowledge thoughts as they arise and let them pass without trying to stop them or grabbing onto them.3
- Let thoughts pass by without holding onto them, rather than trying to blank your mind.3
- Accept that your mind will wander during meditation; simply notice when you follow a thought and return your focus to your breath.4
Start with very short sessions, such as two minutes, to focus on consistency and build confidence.
Small steps help build confidence; starting slow allows you to naturally push yourself later.
some people found it on their own
Count your breaths (e.g., up to four or ten) to aid focus during meditation.
some people found it on their own
Practice mindfulness during mundane activities like brushing teeth, walking, eating, or doing dishes by focusing on present sensations.
It can turn stressful activities into relaxing ones and make daily habits more pleasant.
some people found it on their own
Direct all attention to your breathing while meditating.
some people found it on their own
Try walking while meditating by concentrating on each footstep.
some people found it on their own
Read 'Mindfulness in Plain English' by Bhante Henepola Gunaratana to start learning about meditation.
some people found it on their own