One thing we hear a lot: “I can’t meditate, my mind is too busy.” The good news is that meditation is not about not thinking. Cornell Health explains it very clearly.
How to start
- Sit or lie down comfortably and close your eyes.
- Take a few deep breaths through your nose, releasing tension as you exhale.
- Then notice your natural breath without controlling it: how your chest, shoulders, ribs or belly move.
- Start with 2 or 3 minutes and build up gradually.
What about thoughts?
A wandering mind is normal. When it happens, notice the thought without judging it, let it go and return to the breath. Silently labelling it can help: “planning”, “worrying”.
Every time you notice and come back, you are meditating. Meditation still helps even when the mind is noisy.
Ways to meditate
- Seated: attention on the breath or a single object.
- Moving: walking, drawing, kneading bread.
- Guided: with a recording or a teacher.
Remember
There is no “right” way. It is a skill that improves with practice, like exercise. A few minutes a day is worth it.
Source: Cornell Health – Meditation.
