Want to calm your mind but don’t have an hour? Good news: you don’t need one. Meditation is a set of simple habits that train attention and reduce stress. You can start with one short practice and build from there. Below are clear, useful steps you can try right now, plus routines that fit into a busy day.
Find a quiet spot and sit comfortably. Set a 5-minute timer. Close your eyes or keep a soft gaze. Breathe in for four counts, hold one, breathe out for six. Repeat this slow breathing for a minute to settle your body.
Next, pick one focus: your breath, the feeling in your feet, or a short phrase like "I am here." When your mind wanders (it will), notice the thought without judging and gently bring attention back to your focus. Finish by taking two deep breaths and noticing how your body feels. That’s it—simple, repeatable, and effective.
Try these short routines depending on your day:
Want variety? Try a walking meditation: walk slowly for 5 minutes and match your steps to your breath. Or use a guided session on an app for a focused 10-minute practice—pick one with short programs if you’re new.
Keep these tips in mind:
Here’s a quick 5-minute script you can follow: sit, breathe slowly, count each exhale up to five, notice one thought and one sensation, then return to counting. Keep it gentle—curiosity wins over control.
Meditation can lower stress hormones, help sleep, and improve focus when done regularly. The goal is not to stop thoughts but to change your relationship with them. If you’re using medication or have health conditions, mention your new routine to your clinician; they can advise how it fits with your care.
Start small, pick one routine you like, and try it for a week. You’ll likely notice small changes—better focus, a calmer reaction to stress, and a clearer head. Keep it simple and make it yours.
