meditation 101

Clear the space

Choose a quiet spot where you can sit comfortably—on a cushion, chair, or even a bench outdoors.

Set a gentle timer for 5–15 minutes—long enough to settle in, short enough to feel possible .

Turn off distractions (phones, notifications). If it helps, put on some hypnotic music like deep house, classical music, or even jungle nature sounds.

Anchor your attention

Focus on your breath: follow the inhale and exhale, maybe counting slowly. In, 2, 3, 4, out, 2, 3, 4.

Hold something like a smooth rock, a piece of jewelry, or light a candle and stare at the fire. Keep counting breaths.

When your mind wanders (it will), gently bring it back. Don’t feel bad about mind wandering — it always happens.

Observe with curiosity + kindness

Your only goal for the meditation is to be an observer. What do you notice? Use all of your senses to observe whatever happens in the stillness.

Notice thoughts or feelings without judgment—as if greeting a friend—even if it’s anxiety, or restlessness .

Be gentle with yourself: wandering is part of the practice. Forgive, then return to counting with your breath.

Reflect + try again

Once you’re done taking a moment for stillness, think about how your body feels.

Then go back and make space to start over and do it all over again, maybe later today, maybe tomorrow. Pick another meditation, try the “Quick Hits” and just show up—try again!