A woman sits cross-legged in the sun, peacefully meditating on a wooden deck surrounded by nature. Photography: Jared Rice.

What if the key to better focus, deeper sleep, less anxiety, and a more balanced body and mind was already inside you?

"I don't have enough time to meditate", "My mind is too busy—I can't meditate properly", and "I'm not the 'meditative type'—it's only for calm, patient people," are phrases I hear a lot when talking about meditation. And if you asked me 10 years ago, I would have told you something along those lines as well.

My introduction to meditation was more or less forced, as I "hit the wall" during the first months of the pandemic back in 2020. Up until that point in my life, I was carrying a lot of internal stress, and my preference was to direct my focus outwards - maintaining my well-inhabited coping strategies. I thought that worked perfectly until my set of coping strategies stopped working, and I had to start the inner work.

And yes, I'll admit that starting to practice meditation was a pain in the ass in the very beginning—a bunch of racing thoughts, no inner stillness, and so forth.

However, it did become much better and more comfortable over time.

Start small.

The first meditation playlist I started with was about 45 minutes long, and completing it felt like an unclimbable mountain. So I can definitely relate to the feeling that an hour can feel like a decade at the beginning for someone new to meditation.

My advice for someone to create a fast track to mastery of meditation is to start small and set the bar low, adjusting expectations accordingly.

Metaphorically, I would like to compare it to lifting weights in the gym. You've got to match the weights to the current state of your mind. Putting too much pressure on yourself is only going to cause unnecessary frustration and won't create a framework for building a consistent habit.

Five to ten minutes at first can be very beneficial. Once you feel comfortable, you can gradually expand your efforts.

A mindfulness sign displayed in a white window frame, set against a tranquil environment. Photography: Lesly Juarez.

Find a comfortable position.

When you are new to meditation, it's essential to be flexible in choosing your position. The last thing you want to worry about at the beginning is achieving the perfect posture. Start with what feels natural for you, and adjust as needed along the way.

Sitting meditation positions balance alertness and relaxation, keeping the body grounded while allowing energy to flow upwards. This practice also enhances spinal alignment for deeper breathing and reduces drowsiness compared to lying down.

Alternatively, you can lie flat on your back in Savasana (Corpse Pose) with your arms at your sides and palms facing up—an ideal position for restorative or guided meditation. This approach maximizes physical relaxation and reduces strain on joints and muscles, making it an excellent choice for beginners or individuals with mobility issues. It allows for a more profound sense of surrender and stress relief.

Check in with your body and ask yourself what it needs.

Guided meditations are a great start.

To help you establish a meditation habit, I recommend using guided meditation sessions. You can find an almost unlimited number of playlists or soundtracks on YouTube, or you can choose an app like Calm for the purpose.

What I love about guided meditations is that they lower the threshold to get started and offer a focal point to anchor your attention. It's also a great way to counter the feeling of being overwhelmed, making meditation feel more achievable.

Guided meditations can help you build confidence in the practice over time, as you become more capable of maintaining focus and gradually transition to longer or unguided sessions.

Unlike silent or unguided meditation sessions, which can lead to mind wandering (such as thinking about daily tasks), guided meditation practices provide clear instructions to help individuals remain present, making it easier to cultivate mindfulness from the beginning.

The guided meditation video titled "A Powerful 30 Minute Grounding Energy Guided Meditation" is from the Great Meditation channel. It features a soothing narrator who leads listeners through various relaxation techniques, breathwork, and visualizations.

Hemi-Sync meditation.

When I first started practicing meditation, Hemi-Sync meditation playlists were my go-to source. You will need a headset to utilize this tool.

What I loved about using Hemi Sync meditation playlists and soundtracks at the beginning of my meditation journey was that they provided me with a focal point when following the "sound" in my head. Every time my thoughts would start running off, I would redirect them to following the "sound" again, focusing on a gentle and stable breath.

Relaxing music video titled "Cosmic Consciousness" from the Hemi-Sync® channel features an ethereal composition by Barry Goldstein, enhanced with binaural Hemi-Sync® frequencies to promote brainwave entrainment, deep relaxation, and expanded awareness.

What is Hemi Sync meditation?

Hemi-Sync meditation music is specifically designed to promote hemispheric synchronization in the brain through the use of binaural beats. This technique aims to guide listeners into particular mental states that enhance meditation and overall well-being.

The primary objectives of Hemi-Sync music are to promote deep relaxation, expand awareness, and enhance focused attention. By quieting the mind, one can deepen meditative experiences and cultivate a sense of serenity or a connection to higher aspects of oneself.

Execution above perfection.

When it comes to practicing meditation, taking action and building the habit is far more important than trying to perfect it. Focus on incorporating meditation into your life and scheduling it effectively.

Also, don't be hard on yourself if you miss a day or two. Life happens to everyone. Ultimately, it's the habits we consistently maintain that will shape our life's journey.

Connect meditation with pleasure.

To make meditation a long-lasting habit, it is essential to connect it with pleasure. Otherwise, meditation is likely to feel incredibly forced and hard to stick with.

You can create a pleasurable and positive association with meditation by incorporating elements like soft and soothing music, aromatherapy, or a cozy blanket. Tweak and improve your meditation routine as you build the habit.

After each session, reward yourself with a small treat, like a cup of tea, to reinforce positive behavior. Focus on enjoyable techniques, such as mindfulness of pleasant sensations and loving-kindness meditation, to cultivate intrinsic joy.