Meditation and mindfulness practices can be very helpful in reducing stress. Many people automatically think meditation means stopping thoughts or quieting the mind, which can feel daunting, to say the least. That is not the goal. Meditation and mindfulness are about allowing a deeper, steadier part of you to become more accessible, even while thoughts, emotions, and sensations continue to arise.
Rather than controlling the mind, the intention is to:
– Learn to notice what is happening
– Allow the calm beneath the activity to grow and stabilize
– Build resilience in the nervous system over time
An important thing to note is that you do not need to do it “right.” You only need to show up and notice what happens. And give it time to practice and pay attention.
It’s helpful to understand a few key concepts in simple terms:
Mindfulness: Paying attention to the present moment with curiosity rather than judgment.
Somatic awareness: Noticing sensations in the body (breath, warmth, tension, relaxation) as a way to calm and regulate the nervous system.
Meditation: A structured way to practice mindfulness and somatic awareness—often guided, sometimes silent.
Meditation in Practice:
Meditation is not stopping all thoughts, emptying the mind, or forcing relaxation. You do not have to worry about being good at it. Your thoughts will come and go. The practice is about gently returning to breath, body, or awareness when those thoughts enter your mind.
Here are some simple steps to begin (5 minutes is enough):
– Sit or lie down comfortably
– Place one hand on your chest or belly
– Notice the natural rhythm of your breath
– When your mind wanders, gently return to sensation
– End by noticing one thing that feels steady or supportive
Recommended helpful meditation apps:
Insight Timer – Large library of free guided meditations; excellent for beginners and experienced meditators. Click here to try my playlist.
Calm – Soothing, sleep-focused, gentle guidance.
Headspace – Structured programs, beginner-friendly.
Ten Percent Happier – Practical, science-based approach.
Meditation Tips:
Meditation is not about becoming someone else. It is about remembering what steadiness already exists within you. Consistency matters more than duration. Even brief, gentle practice can support stress reduction, emotional balance, improved sleep, and nervous system regulation.
Remember, small steps count. Your meditation practice grows and evolves over time. The goal is to be able to cultivate methods you can call on anytime to help ground and relax yourself.