MEDITATION
Effortless Exercise
for the Mind
It’s Not Just for
Monks and Mystics
Meditation isn’t about escaping the world or adopting a new belief system. It’s simply learning to pay attention—on purpose—in a calm, steady way. No special background required.​
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Even a few minutes a day can make a difference. Research shows that mindfulness can
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Reduce stress and anxiety
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Improve focus and memory
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Support emotional balance
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Help you sleep better
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Lower blood pressure
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Strengthen your immune system
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“Think of it as
effortless exercise
for the mind.”
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Many people who meditate regularly describe feeling more grounded and at ease—less overwhelmed by daily stress, more patient with themselves and others, and better able to navigate tough emotions.
Think of mindful meditation as mental fitness, only easier. Just as a walk benefits your body, sitting quietly and focusing your attention helps strengthen your mind and nervous system.
You don’t need to be “good at it.”
You just need to begin.
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Be aware as you step into it that meditating and getting into the habit of meditating call for us to be gentle with ourselves. Returning to the present moment without judgment is key. Returning to meditation after an interruption in our routine or in our life is essential. Life happens. Nobody does it perfectly.
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We’re here to help.
Scroll to begin meditating.
“When the breath is unsteady, the mind is unsteady. When the breath is still, the mind is still.”
– HATHA YOGA PRADIPIKA
Mindful Meditation
Mindfulness is simply paying attention to what’s happening right now.
In mindful meditation, you notice thoughts, feelings, and sensations as they arise, without trying to change them or judge them. You let them pass, the way a cloud drifts across the sky.
Your breath is a most solid anchor. Each inhale and exhale happens only once—you can’t return to a past breath, and you can’t reach for a future one. The breath brings you back to this moment, gently and reliably, again and again.
Over time, this simple practice helps the mind settle. When the mind settles, peace has room to grow.
How To Meditate.
Simple Steps.
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Find a quiet, comfortable space
Choose a location where you won’t be disturbed. Sit comfortably—either on a cushion on the floor, cross-legged, or in a chair with your feet flat on the ground. Keep your back upright but not rigid.
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Set an intention (optional)
Silently acknowledge why you’re here. It might be to cultivate calm, clarity, healing, or simply to be present.
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Gently close your eyes or lower your gaze
Let your hands rest naturally on your knees or lap. Soften your face and shoulders.
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Bring your attention to the breath
Notice your breathing just as it is. Feel the air moving in and out of your nose, or the rise and fall of your belly or chest. Don’t change it—simply observe.
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Anchor your awareness
Choose a focal point: your breath, body sensations, or ambient sounds. Each time your mind wanders (and it will), gently return your attention to that anchor.
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Practice non-judgmental awareness
Thoughts, emotions, and sensations will arise. Acknowledge them without labeling them as good or bad. Watch them pass like clouds drifting across the sky.
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Use gentle redirection
When you catch yourself distracted, softly say to yourself “thinking” or “wandering,” and return to your breath or chosen anchor.
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Stay present for a set time
Start with 5–10 minutes if you're new. With practice, extend to 20 minutes or longer. Use a soft timer if helpful.
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Gently close the session
Take a few deep breaths. Wiggle your fingers and toes. When ready, open your eyes. Take a moment to notice how you feel.
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Carry mindfulness into your day
Let the calm and awareness cultivated in meditation guide how you move, speak, and respond throughout your day.
“Meditation is a vital way to purify and quiet the mind, thus rejuvenating the body.”
– DEEPAK CHOPRA
Additional Resources
Dig deeper into mindfulness. If you’d like to explore further, here are three excellent resources with clear instructions and research-backed insights on mindfulness and meditation:
UCLA Mindful (UCLA Health's Mindfulness Education Center), the Mayo Clinic, and UC Berkeley’s Greater Good Science Center. Each offers practical guidance to help you deepen your practice at your own pace.
Setting Up Your Meditation Practice
A few thoughtful choices can make your meditation practice easier to stick with—and more effective.
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These tips are meant mainly for creating a consistent indoor practice space, drawn from teachers and experience. Take what feels useful, skip what doesn’t.
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If you can practice outdoors, wonderful—the oxygen-rich air, the sound of water, and the quiet presence of wildlife can deepen your sense of connection. But for most of us, that’s not an everyday reality.
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So we set up where we can, as best we can. As you read through these tips, picture how they might fit into your life.
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These suggestions may help you settle more easily, stay with it more regularly, and enjoy the benefits of meditation most fully.
1 / Create a Comfortable Space
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Quiet: Select a spot with minimal distractions where you can feel safe and at ease.
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Room Temperature: Set the thermostat to a comfortable level.
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Lighting: To create a soothing atmosphere use natural lighting during the day and use dim lighting at night.
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Props: For comfort and to help posture use cushions, blankets, pillows or a meditation chair.
2 / Mindset
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Set Your Intention: What am I doing? Improving focus? Unwinding? Recharging?
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Distinct: Make this space special. Light a candle or incense. Or maybe set out a bowl of fresh fruit.
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Be Receptive: Approach the session with openness and curiosity.
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Eating: It's best to meditate before eating rather than after. If hungry take a small healthy snack.
3 / Dodge Distractions
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Silence Devices: Turn off or silence your phone and other elecronic devices.
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Apprise People: Inform people thoughtfully that you need uninterrupted time. Perhaps a sign on the door, a wink, a point or a text. Work something out.
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Use Noise Cancelling Aids: Consider ear plugs, headphones or white noise to minimize external sounds.
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Clock: Set up a timer so you don't have to check.
4 / Get Comfortable
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Sit upright: It's best to sit upright with your back straight, but not rigid. Use a chair, a cushion, or the floor. Sit balanced with your head not forward or back, crown pointing to the heavens. Hands on knees or thighs, palms up or down. You may also use hand mudras.
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Or Lie Down: For those who can't sit comfortably you can try lying on your back. Here props can come in particularly handy as many medical professionals will recommend a pillow under the thighs, knees or calves to aid posture. Hands by your sides, on your belly or where comfortable.
5 / Breathe
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Deep Breaths: To slow your heart rate and prepare for meditation it helps to begin with a few deep breaths to signal relaxation. Breathe in to a count of four; breathe out through a pinhole to a count of at least six or eight.
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Natural Rhythm: After a few breaths transition to breathing naturally. Now don't try to control it. (If it’s mindfulness you’re doing, just explore the breath).
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
— THICH NHAT HANH
How Does Meditation Change the Brain?
—Instant Egghead #54
Meditation can sharpen attention, strengthen memory and improve other mental abilities. Scientific American editor Ferris Jabr examines the changes in brain structure behind some of these benefits.
Length: 2 min 23 sec
Credit: Scientific American
​Calligraphy of the
Chinese Character for Mindfulness
by Thich Nhat Hanh
​"The Sanskrit word for mindfulness, smriti, means 'remember.' Mindfulness is remembering to come back to the present moment. The character the Chinese use for 'mindfulness' 念 has two parts: the upper part means 'now,' and the lower part means 'mind' or 'heart.' The First Miracle of Mindfulness is to be present and able to touch deeply the blue sky, the flower, and the smile of our child."
​– Thich Nhat Hanh
The Heart of the Buddha's Teaching
Mindfulness
(niàn)
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”
– ECKHART TOLLE
You can begin with as little as two quiet minutes. If you have a comfortable chair or floor to sit on uninterrupted for a few minutes you can start now.
If now is not the time, decide when would be.
Early in the quiet of the morning often works best. You’ll gladly sacrifice the last SNOOZE in favor of your morning practice as soon as you begin to feel the life-changing benefits.
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And 10 minutes of meditation will do so much more for your refreshing your mind and body than another 10 minutes of sleep.