Anusha Wijeyakumar, MA, CPC, E-RYT, Dip Mentoring, Hoag Wellness Consultant
If you’ve ever tried to meditate but felt like your mind just wouldn’t sit still, you’re not alone. Meditation has a number of wonderful benefits like calming stress and boosting wellbeing, but the idea of sitting quietly for 30 minutes can seem overwhelming to even the most advanced practitioners.
The good news? Meditation doesn’t have to be complicated or boring to be beneficial. Even just 5 to 10 minutes a day can help you feel calmer, clearer, and more grounded.
Here’s a simple, fun way to start your daily meditation practice, no experience needed:.
Why Meditate?
Meditation and breathwork can:
- Reduce anxiety and stress
- Improve focus and concentration
- Boost your metabolism and immune system
- Help ease chronic pain
- Increase lung capacity and oxygen use
- Bring a deep sense of calm and clarity
By training your mind to meet stress with patience, you lower your emotional baseline, making it easier to handle life’s challenges without being overwhelmed.
Your 3-Step Meditation Routine
Step 1: Set the Scene
Create a calming space. Light a scented candle or diffuse essential oils like eucalyptus or rosemary.
Step 2: Inspire Your Mind
Read a short, uplifting paragraph or quote that resonates with you. This focuses your attention and sets a positive tone.
Step 3: Breathe and Let Go
Sit comfortably and begin deep breathing: inhale through your nose, exhale through your mouth. Try a slow rhythm like 3 seconds in, 5 seconds out. If thoughts pop up, picture them as clouds drifting away; no need to hold on.
Commit to this simple routine for just 5–10 minutes each day and watch how it brightens your mood and sharpens your focus. The benefits of meditation are waiting for you in these quiet moments—why not start today?
Resources
For more information on The Hoag Center For Wellness meditation, mindfulness & yoga classes please visit www.hoag.org/hoag-for-her
