Meditation
Mindfulness Meditation: A Simple Guide to Getting Started
Mindfulness, as beautifully described by Jon Kabat-Zinn, is "paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally." It’s about learning to be here—not stuck in the past, not anxiously scanning the future, but present with what is.
Practicing mindfulness meditation regularly has been shown to reduce anxiety, improve emotional balance, and increase feelings of wellbeing. But it’s important to remember that it’s not about “getting it right.” Like learning any new skill, meditation takes time and patience.
Start Where You Are
You don’t need to carve out hours of your day or retreat to a mountain. Begin with what feels manageable—10 or 15 minutes a day is more than enough to build a strong foundation. If you go in thinking you must do 30 minutes a day, it may feel like too much and you’ll give up before it becomes a habit. The goal is consistency, not perfection.
Getting Comfortable (But Not Too Comfortable)
When it comes to posture, you don’t have to sit in lotus position unless that works for you. The most important thing is to find a position that’s comfortable and stable. You can sit on the floor, a cushion, or a chair—just keep your spine upright and your body supported enough that you won’t end up drifting off to sleep. Alert, yet relaxed. That’s the sweet spot.
Let the Thoughts Come (and Go)
One of the biggest misunderstandings about meditation is that it’s about “clearing your mind.” It’s not. Thoughts will come—sometimes lots of them—and that’s okay. The trick is to notice them without getting tangled in them. Acknowledge the thought (“thinking”), then gently return your attention to the breath. You’re not failing; you’re practicing.
Breathing Is Your Anchor
Your breath is always with you. Use it as a natural focal point. Breathe gently through your nose and feel the rise and fall of your belly or the air passing through your nostrils. Notice the sensations without changing them. Each time your mind wanders, guide it back to the breath. This act of returning—again and again—is the heart of mindfulness meditation.
In a Nutshell
Start small and stay consistent. Find a comfortable seat. Focus on your breath. Let your thoughts come and go. No pressure, no judgment—just you, being present. Over time, you’ll notice a subtle but powerful shift: more space in your mind, more calm in your body, and more kindness in how you relate to yourself and the world around you.