An Introduction to Meditation: A Simple Start

H Foster
Sep 2
2 min read

Meditation has become a buzzword in recent years, often tied to wellness, mindfulness, and stress relief. But for many people, the idea of meditation feels intimidating — like you need to sit perfectly still, clear your mind of every thought, and reach some enlightened state. The truth is, meditation is much simpler and more approachable than that.

What Meditation Is Not

Before diving in, it helps to clear up a few common myths:

It’s not about “emptying” your mind. Thoughts will come and go — that’s normal. Meditation is about noticing them without getting stuck.

It’s not a religious practice (unless you want it to be). While meditation has spiritual roots in many traditions, today it’s also a practical tool anyone can use.

It’s not about perfection. You don’t have to sit cross-legged for hours. Even a few minutes can be helpful.

The Benefits of Meditation

Research continues to show that meditation can bring real, lasting benefits:
Reduces stress and anxiety by calming the nervous system.
Improves focus and clarity by training your attention.
Supports emotional balance by helping you respond instead of react.
Encourages better sleep through relaxation and presence.
Promotes self-awareness so you can understand your patterns and choices more clearly.

A study published in JAMA Psychiatry found that an 8-week Mindfulness-Based Stress Reduction (MBSR) program led to an average 30% reduction in anxiety symptoms, performing just as effectively as the antidepressant escitalopram (Lexapro)—but with far fewer side effects: only about 15% of the MBSR participants reported mild side effects, compared to 80% in the medication group

Easy Ways to Start

You don’t need special equipment or a lot of time. Here are a few simple practices to try:

One-Minute Breathing – Close your eyes and focus on your breath for just 60 seconds. Notice the inhale and exhale.
Body Scan – Gently bring awareness from the top of your head down to your toes, noticing any areas of tension.
Guided Meditation – Use a free app or online video to walk you through the process.
- Try the following
Mindful Moments – Choose one daily activity (like making breakfast or washing dishes) and practice giving it your full attention. Notice all the senses — sight, smell, touch, and taste — and allow thoughts to come and go while keeping your focus on the chosen task.

The Takeaway

Meditation isn’t about being perfect, spiritual, or endlessly calm. It’s about creating small pockets of presence in your daily life. Starting with just a few minutes a day can build into a practice that supports your mental clarity, emotional balance, and overall well-being.

References

Cramer, H., Lauche, R., Haller, H., Dobos, G., & Langhorst, J. (2016). Prevalence, patterns, and predictors of meditation use in the United States: A national survey. Journal of Psychosomatic Research, 87, 1–7. https://doi.org/10.1016/j.jpsychores.2016.06.004

Hoge, E. A., Bui, E., Mete, M., Dutton, M. A., Baker, A. W., & Simon, N. M. (2023). Mindfulness-based stress reduction vs. escitalopram for the treatment of adults with anxiety disorders: A randomized clinical trial. JAMA Psychiatry, 80(1), 13–21. https://doi.org/10.1001/jamapsychiatry.2022.3679