Is meditation just too hard to stick with? Try this no-fuss approach that even beginners can master.
Are you feeling stressed, anxious, or overwhelmed? Maybe you’ve tried meditation before, only to give up because it seemed too complicated or didn’t deliver the instant peace you were hoping for.
If that sounds familiar, you’re not alone. Most people give up on meditation before they experience its real benefits because they think it’s not for them.
But what if meditation was simpler than you imagined? What if you could start small and build up at your own pace? Anyone can meditate—even you. All it takes is a willingness to start.
Here’s a practical and straightforward method to make meditation a part of your daily life.
In meditation, I can let go of everything. … I’m just dipping into that powerful source that creates everything. I take a little bath in it. — Hugh Jackman
Why does simplicity matter?
Before diving into the process, remember one rule: Keep it simple. You don’t need to worry about techniques, complicated breathing patterns, or specific spiritual practices. This meditation is all about sitting still and being present.
Things to Know Before You Start
- How Often: Aim to practice 6 days a week. Pick any day off if needed.
- When to Meditate: Start upon waking and before sleeping. There’s no strict timing.
- Where to Meditate: A separate place is ideal to have where you can meditate in the same place. But if you can’t afford it, it’s ok; you can even meditate while sitting in bed.
- Duration: Begin with 10-15 minutes. Increase gradually, like 5 minutes each week, until you reach 30–60 minutes. If it’s hard, reduce to 5 minutes from next week.
Setting Up for Success
- Stay Device-Free: In the morning or in the evening before meditation, avoid checking your phone or digital devices. At night, have a light dinner. The wise man says, “Have dinner like a monk.”. Wait an hour before meditation.
- Choose an App (Optional): You can use a simple meditation timer app like Insight Timer. Just a bell sound at the start and end is enough — no background music or chants.
the goal of the meditation isn’t to control your thoughts, it’s stopping letting them control you.
The Simplest Meditation Process
Sit in a cross-legged position or on a chair with your feet flat on the ground. Keep your spine straight, shoulders relaxed, and chin tucked slightly in. If you can’t sit cross-legged, simply place your legs comfortably on the floor or bed.
Place your hands on your lap with palms facing up, or use a meditative hand gesture, chin mudra. Close your eyes and bring your attention inward.
Breathe at your normal pace. There’s no need for special breathing techniques. Just be aware of your breathing — feel the coolness of air entering your nose and the warmth as you exhale.
Sit still and observe the darkness behind your closed eyes. Let go of any urge to chant, visualize, or pray. Just sit with yourself, accepting whatever comes up.
Let thoughts, sensations, or sounds pass by without engaging. Imagine you’re a witness, simply observing the rise and fall of your thoughts without judgment. If your mind drifts, gently bring it back to the breath or the present moment.
If you find yourself lost in thought, don’t get frustrated. Smile inwardly, acknowledge it, and start again. Remember, getting distracted is normal. Each time you return to awareness, you’re training your mind.
When your timer bell rings, don’t rush to open your eyes. Stay still for a few extra moments. Notice how your body feels. When you’re ready, slowly open your eyes.
You should record your experience of the meditation. You can write anything you feel about the condition the meditation left on you.
The gift of learning to meditate is the greatest gift you can give yourself in this lifetime.— Sogyal Rinpoche
Stick with this routine for 30 days and observe how your mind transforms. It may seem slow and hard at first, but as you continue, you’ll notice yourself becoming calmer, more focused, and less reactive to daily stresses.
Remember, this isn’t a race. Meditation is a journey to knowing yourself better and finding peace amid life’s chaos.
If you try this simple meditation technique, let us know how it goes! Your experiences, challenges, and questions are welcome.
