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Years ago, I was the classic “I could never do that. I can’t focus for 60 seconds” person.
As my life and career progressed, I realized that a racing, unfocused mind offered no advantage.
All the evidence pointed to the benefits of meditation, but I didn’t feel like I fit the mold.
I’m high-energy, a bit impatient, and kind of aggressive.
Sitting in a dark room with candles, listening to pan flute music in a robe with a man-bun?
Not for me.
Luckily, that’s not what meditation has to look like.
As I’ve shared my meditation journey with a broader audience, I’ve realized many people share the same misconceptions I once had.
Maybe you’re curious about using meditation to bring calm, focus, and awareness to your life.
Maybe you’ve “tried” and “failed”.
If so, here’s some simple guidance to help you start reaping the benefits of this powerful tool that’s changed my life and millions of others’.
Ready?
You don’t have to close your eyes or even sit down. Meditation can happen while sitting, standing, walking, or even running.
Stillness simply means allowing yourself to focus without chasing distractions.
Of course, sitting still, eyes closed in a quiet area minimizes distraction, but it’s not a requirement.
Your breathing patterns directly impact focus and alertness.
Slow your breath. Exhale longer than you inhale. This activates areas of your brain responsible for focus, creativity, and awareness.
Listen to the air coming in and out of your nose.
As you listen to your breath, turn your attention to your body.
Starting at your toes, use each breath consciously to relax each muscle and joint as you move upward through your body.
Meditation isn’t about clearing your mind.
Your mind will wander.
When you notice this happening, simply acknowledge it and allow it to pass by.
Return to listening to your breathing.
Repeat as necessary.
Meditation isn’t about trying to “do” or “be” anything.
Practice letting go.
The simple steps above lay the foundation for developing deeper self-awareness.
Over time, meditation fosters the calm, creativity, and focus that can transform your life.
Start small. Begin with 60 seconds, then progress to five minutes or longer.
Even one deep breath can begin to shift things in the right direction.
Meditation doesn’t always make you feel “elevated” or “one with nature”.
Some days, your mind will be so scattered that even a brief moment of focus seems impossible.
That’s okay. It’s called a “practice” for a reason.
The payoff lies in consistent effort.
When I started, I found the short period of silence valuable, but I didn’t notice much outside of that.
With consistency over time, I noticed how my brain started to work differently in some situations.
I became better at entertaining new perspectives—even those that challenged my usual thought patterns.
I started recognizing feelings of anxiety or panic before they took hold, giving me the power to create calm.
Most importantly, I gained greater control over how I spent my mental and emotional energy.
Take a few moments each day to bring calm to the chaos of life.
No man-bun required.
