Meditation sounds simple just sit still and clear your mind, right? But for many people, the moment they try to meditate, their brain goes into overdrive. Thoughts pop up, distractions take over, and they end up feeling frustrated or “bad” at it.
Here’s the truth: There’s no such thing as being bad at meditation. Your mind is wired to think — especially if it’s used to being busy. Meditation isn’t about stopping your thoughts; it’s about changing your relationship with them.
Let’s break it down into something achievable — no chanting or lotus positions required.
🌿 What Is Meditation, Really?
Meditation is the practice of becoming aware of your thoughts without getting caught up in them. It’s not about forcing your mind to be blank — it’s about gently training your brain to notice, pause, and return to calm. And the best part? Just a few minutes a day can change your brain over time. Studies in neuroscience show regular meditation reduces stress and anxiety, improves focus and emotional regulation, shrinks the amygdala (your fear centre), and boosts grey matter in areas linked to self-awareness.
🕯️ How to Meditate in 5 Simple Steps
1. Find a Quiet(ish) Spot – It doesn’t need to be perfect. Just somewhere you won’t be interrupted for a few minutes.
2. Sit Comfortably – You can sit on the floor, on a chair, or lie down if that helps you relax. No need to sit cross-legged unless you want to.
3. Focus on the Breath – Close your eyes and gently bring your attention to your breathing. Inhale through the nose… exhale slowly. Your mind will wander — that’s normal. Each time it does, gently guide it back to the breath.
4. Set a Timer – Start with just 2–5 minutes. You can increase the time gradually as it feels easier. Use a calming sound to signal the end (not a harsh alarm).
5. Be Kind to Your Mind – Don’t judge your practice. If your brain is busy, that’s okay. The act of noticing and returning — again and again — is the meditation.
🌸 Try This: A One-Minute Reset
Feeling stressed? Here’s a 60-second meditation you can do anytime: Breathe in for 4. Hold for 4. Breathe out for 6. Pause for 2. Repeat 3 times.
🌟 Final Thought
Meditation isn’t about escaping your thoughts — it’s about making peace with them. With regular practice, you’ll start to notice more calm, more clarity, and more connection to the present moment. And remember, at Happy Soul by Crown, we offer guided hypnosis audios and digital journals to support your wellness journey — even if you’re just beginning. Because the path to peace doesn’t need to be perfect — it just needs to feel like you.
