What is meditation?

Meditation is a mental practice that helps train awareness and build a healthy perspective on thoughts and emotions. It isn’t about changing who you are or shutting down your mind. Instead, it’s about learning to observe your thoughts without judgment and gaining insight into how your mind works.

What is mindfulness?
Mindfulness is the ability to be fully present in the moment, engaged with whatever you’re doing without distraction. Meditation is one way to cultivate mindfulness.

Key Points About Meditation:

• It’s a skill: Like learning a language or playing an instrument, meditation gets easier with consistent practice.
• You don’t have to “clear your mind”: The goal isn’t to stop thinking, but to notice when your mind wanders and gently bring your focus back, usually to the breath.
• No perfection required: There’s no right or wrong way to meditate. Just showing up is enough.
• Start small: Even one minute a day can begin to make a difference.

Simple Meditation Techniques for Beginners

Breath awareness: Focus on each inhale and exhale. When your mind drifts, gently return to the breath.

Guided meditations: Listening to a coach can be a helpful way to begin, especially if you’re unsure where to start.

Mindfulness Meditation: Stay present in the moment by observing your thoughts, feelings, and surroundings without judgment.

Body scan: Mentally scan your body from head to toe, noticing sensations or areas of tension without trying to change anything.

Benefits of Meditation

With regular practice, meditation can:

• Reduce stress and anxiety
• Improve focus and clarity
• Enhance emotional balance
• Lower cortisol levels (the stress hormone)
• Strengthen brain areas linked to memory and emotional regulation

Many people also report practical benefits like better sleep, more patience, and greater self-awareness in daily life.

How to Meditate in Just 5 Minutes

1. Find a quiet space where you won’t be interrupted.
2. Sit comfortably, with your back upright and hands resting gently.
3. Close your eyes and breathe slowly, paying attention to the air moving in and out.
4. Try a body scan, noticing sensations from head to toe.
5. Don’t worry if your mind wanders, just gently return to your breath.