Last Updated: November 21, 2025
Meditation Basics
Definition
Training attention and awareness to achieve mental clarity and calm
Benefits
Reduced stress, improved focus, emotional regulation, better sleep
Duration
Start with 5 minutes, gradually increase to 10-20+ minutes
Frequency
Daily practice recommended (consistency > duration)
Posture
Sit comfortably - chair, cushion, or floor (spine straight)
Environment
Quiet space, minimal distractions, comfortable temperature
Expectations
Mind will wander - gently return focus (this IS the practice)
Mindfulness Meditation
Breath Awareness
Focus on natural breath, notice inhale/exhale sensations
Body Scan
Systematically focus attention on each body part
Present Moment
Observe thoughts, feelings, sensations without judgment
Open Monitoring
Maintain broad awareness of all experiences
Noting Practice
Mentally label experiences ("thinking," "feeling," "hearing")
Non-Judgment
Observe without labeling as good/bad, right/wrong
Anchor Point
Return attention to breath when mind wanders
Breathing Techniques
4-7-8 Breathing
Inhale 4 sec, hold 7 sec, exhale 8 sec (calming)
Box Breathing
Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec
Diaphragmatic Breathing
Deep belly breathing, expand abdomen on inhale
Alternate Nostril (Nadi Shodhana)
Inhale left nostril, exhale right, alternate (balancing)
Counted Breathing
Count breaths 1-10, return to 1 when mind wanders
3-Part Breath (Dirga Pranayama)
Fill belly, ribs, chest sequentially on inhale
Ujjayi Breath (Ocean Breath)
Slight throat constriction, audible breath (yoga)
Breath of Fire (Kapalabhati)
Rapid forceful exhales through nose (energizing)
Visualization Meditation
Guided Imagery
Visualize peaceful scene (beach, forest, mountain)
Light Meditation
Visualize healing light filling body
Color Breathing
Imagine inhaling color, exhaling another (blue calm, red tension)
Goal Visualization
Mentally rehearse achieving desired outcome
Safe Space
Create mental sanctuary for relaxation
Chakra Visualization
Focus on energy centers, visualize colors/light
Meditation Apps
Headspace
Beginner-friendly, themed courses, animations
Calm
Sleep stories, music, nature sounds, masterclasses
Insight Timer
Largest free library, 100k+ meditations, timer
Ten Percent Happier
Skeptic-friendly, practical teachings, coaches
Waking Up (Sam Harris)
Secular, philosophy-focused, deep practice
Balance
Personalized plan, adapts to progress
💡 Pro Tip:
Start with just 2 minutes daily if 5 feels daunting. Noticing your mind wandered IS the meditation - gently return to breath without judgment.