Meditation doesn't have to be hard. Here's a practical, no-nonsense guide to building a sustainable mindfulness habit.
Start Ridiculously Small
The biggest mistake people make is trying to meditate for 20 minutes on day one. Start with 2 minutes. Literally. Sit, close your eyes, and focus on your breath. When your mind wanders (it will), gently bring it back. That's the whole practice.
Two minutes of meditation is better than zero minutes of perfection
The Science
Research shows that just 10 minutes of daily meditation reduces cortisol, improves focus, and increases grey matter in the prefrontal cortex — the part of your brain responsible for decision-making and emotional regulation.
My 4-Week Ramp-Up
Week 1: 2 minutes daily. Week 2: 5 minutes. Week 3: 7 minutes. Week 4: 10 minutes. By the end of the month, you'll have a solid habit and you'll start noticing real changes in how you handle stress.
