Meditation is simply the practice of training attention. With a few minutes a day, you can lower stress, sharpen focus and feel more at ease — no special equipment required.
1. Mindfulness of Breath
Sit comfortably, close your eyes and notice the natural flow of your breath. When your mind wanders — and it will — gently return to the breath. Start with five minutes.
2. Body Scan
Slowly move your attention from the crown of your head down to your toes, noticing sensations without judgment. The body scan is excellent before sleep.
3. Loving-Kindness
Silently repeat phrases like “may I be happy, may I be healthy” and then extend the same wishes to others. This builds compassion and reduces social stress.
4. Mantra Meditation
Repeat a word or phrase — like “peace” or “calm” — silently to anchor your attention. Mantras give the busy mind something to hold onto.
5. Walking Meditation
Notice the sensation of each step, the swing of your arms and the air on your skin. Perfect for people who find sitting still difficult.
Join our guided meditation classes to learn each technique with expert support.
Harvard Medical School has published practical guidance on meditation for stress reduction.