Meditation has been practiced for thousands of years, but for many of us, it still feels like a mystery. Is it about emptying your mind? Sitting cross-legged for hours? Chanting mantras in a quiet cave?

The truth is much simpler: meditation is the practice of bringing your attention into the present moment. It’s training your mind, in the same way exercise trains your body. And just like exercise, it comes with incredible benefits. And just like exercise, one crunch doesn’t yield a six pack, so…

What Meditation Really Means

At its core (did I just make an ab joke), meditation is about awareness. It’s noticing your thoughts, feelings, and body but the key difference is: without judgment. Instead of getting swept away by stress, worry, or distractions, meditation gives you the ability to pause, breathe, and respond with clarity. When you sit in stillness and either listen to a guide, or read one, or try a specific method (more on those below) you are finding a way to work on that inner, ever-present monologue that can be your super power or your biggest pain point.

It took me a while to realize that this isn’t about “shutting off” your thoughts. Rather, it’s about changing your relationship with them. And while the outline or exploration of the process might seem simple, it can take time to have breakthroughs, time for a ha moments, time for realizations. But like we say in yoga, “practice and all is coming”.

The Benefits of Meditation

Science now backs up what ancient traditions have always known: meditation is powerful. Studies show it can:

Reduce stress and anxiety
Improve focus and memory
Boost emotional resilience
Lower blood pressure and support physical health
Increase feelings of calm, connection, and self-compassion

So if you keep thinking of it as mental strength training, the more you practice, the more benefits you’ll see in everyday life. We spoke about change before, about wanting a new result and preparing yourself and your community for your transformation. It’s hard not to come out on the other side of a continued practice miles away from where you started.

How to Begin A Meditation Practice

Ok so you’re curious. Sweet. If you’re new to meditation, you have to believe it’s ok to start simple. You don’t need fancy cushions, incense, or an hour of silence. I always felt like the barrier was too high, but this is for anyone. I suggest you:

Find a quiet space. It doesn’t have to be silent, just somewhere you feel comfortable. Mine is a couch corner in my dining room (no judging).
Set a timer. Start with 3 - 5 minutes. Even one minute is better than none.
Focus on your breath. Notice the inhale, notice the exhale.
When your mind wanders, just let it. You didn’t do something wrong. The wandering is the practice: every return strengthens your focus.
Close with gratitude. Acknowledge the time you gave yourself.

And that’s really what I did, for maybe a week or two. Not every day that was impossible. But if I forgot or couldn’t make space, I would try again. Watch timer didn’t work. But leaving my notebook in a place it was kinda in the way did. So you might have to try a few ways to get to the thing that gets you consistent.

Different Types of Meditation

Not every practice looks the same. The more you explore, you WILL find what works for you. Personally I was no good at visualizations, because I didn’t have a happy place. Until I literally found a beach in Stari Grad Croatia that was the most beautiful thing I’d ever seen... now I visualize that. Water might annoy you or be triggering. So maybe you picture a mountain hike. Or a pinball arcade - legit not sure if you can find calm but it might for sure be your happy place. If you need a focus while you are meditating look up which one of these you think might suit you:

Mindfulness Meditation – focusing on the breath or body sensations
Mantra Meditation – repeating a word, sound, or phrase
Guided Meditation – listening to an audio or teacher’s voice
Movement Meditation – yoga, walking, or tai chi with awareness
Loving-Kindness Meditation – cultivating compassion for yourself and others

Why Meditation Is About Practice, Not Perfection

Many beginners quit because they think they’re “bad at meditation.” The secret is: there’s no way to fail. Every moment you sit down and return to your breath, you’re practicing. Growth comes through repetition, not perfection. Meditation is less about doing it right and more about showing up again and again.

Next Step: Try It for Yourself

If you’re ready to begin, I created a free Beginner’s Meditation Guide with a super simple practice you can try today.

👉 [Download Your Free Guide Here]

And if you’d like to go deeper, check out all of my Guided Meditation Downloads, a collection of audios designed to help you build calm, focus, and inner balance, one practice at a time.