Mindfulness 101: Start Practicing Meditation Today

Even if you have zero idea where to begin.

Welcome back!

In the previous article, we discussed the basics of mindfulness, including the important distinctions between presence, mindfulness, and meditation.

Mindfulness 101: What is Mindfulness, Really?

Now, we’ll apply that information, explore different techniques for improving mindfulness, and discuss creating daily habits that lead to long-term results. All in a step-by-step format.

Ready to dive in? Let’s go!

Step 1: Choose Your Anchor

A boat’s anchor prevents it from drifting away.

Similarly, a meditation “anchor” helps prolong your focus, and refocuses your attention when it inevitably wanders.

Because this anchor must work quickly and effectively while facing almost any emotion, it must be easily accessible, always present, and readily noticeable. Thus, the most common anchors include:

Breathing as an Anchor

Breathing is naturally rhythmic, which helps establish a steady pace for each practice. Your breath also directly reflects your emotional states (e.g., speeds up when agitated, slows when calm, etc.), making it a perfect mirror for reflecting your bodily cues.

Finally, you can focus on different dimensions of your breathing, such as the sensation of the air against your nostrils, the rising and falling of your chest or belly, or even the brief pauses between breaths.

Physical Sensations as an Anchor

In addition to the sensations of breathing, other body-based anchors can include the weight of your hands in your lap, feeling the floor underneath your feet, the pulse in different parts of your body (e.g., wrists, neck, chest), gravity pulling on your shoulders, or the temperature of the air on your skin.

Literally, anything that you can feel.

One advantage is that physical anchors provide constant, tangible feedback, which can help you make small, real-time adjustments to your meditation practice. By grounding attention in the body, physical anchors can work especially well if you spend a lot of time caught in your mental “movies.”

Sounds as an Anchor

Sounds can also work as great meditation anchors. These include external sounds, such as distant traffic, birds chirping, rustling leaves, or the hum of electronics, as well as internal sounds, such as chanting or mantras.

External sound anchors can be particularly effective when dealing with stronger emotions since they are less personal and can maintain some distance. Sounds also arise without effort, and because you’re rarely in a completely quiet environment, you can focus on (or create) sound anchors in a split second.

However, while breathing and sensation-based anchors typically create a focused state, ambient sounds naturally come and go, which can be more effective at developing a broader, more fluid awareness. Chanting and mantras can still work great for improving focus, though.

Bringing It Together

You may attune more to physical sensations. You could connect better with sounds. Or you could work best with your breath.

We started this process by discussing different meditation anchors because your preferences will determine your ideal anchor, which will, in turn, help you decide where to begin when it comes to meditation technique(s).

Important note: One of the biggest lessons I’ve learned during my journey is that when it comes to building a successful mindfulness practice, it’s more about figuring out what doesn’t work for you than what does.

Therefore, you must try different techniques, not just when choosing your anchors but also for every other stage of construction. Some will inevitably fail, while others will succeed.

But whatever happens, don’t get discouraged—this is all part of the process.

Step 2: Choose Your Technique

Two things before diving in.

First, these are some of the techniques that resonated with me as a beginner. I think you’ll likely find them helpful, too, but keep in mind that they are a small example of the thousands of different techniques available. Please adapt these to meet your needs, and never stop exploring others.

Also, except for the PMR and movement-related options below, these meditations are typically practiced while seated. You can sit in any way that’s relaxing, including cross-legged on a cushion, in an office or dining room chair (feet flat on the ground, back as upright as is comfortable), or even on the sofa.

However, in most instances, I don’t recommend reclining or laying straight on your back, which can cause you to fall asleep. While relaxed sleep is great, we can’t practice mindfulness when unconscious. ;)

Breathing Techniques

Natural breathing – This is the simplest approach, which we discussed earlier. The technique involves observing your normal breathing without changing it in any way. While you pay attention, you might focus on the sensation at your nostrils or the movement of your chest or belly.

Counting breaths – Includes counting each exhalation up to a certain number (e.g., 5 or 10) before starting over, starting at 10 and counting backward, or counting by thirds. Whichever specifics align with your needs, this general technique works well for developing concentration.

Square (aka Box) breathing – This four-part technique involves:

1. Inhaling slowly through your nose for a count of 4

2. Holding your breath for a count of 4

3. Exhaling steadily through your mouth for a count of 4

4. Holding your breath for a count of 4 (repeat)

Because box breathing engages both parts of your autonomic nervous system (sympathetic and parasympathetic), it can work well for addressing a wide variety of situations, including reducing anxiety, de-escalating panic attacks, improving focus, and preparing for sleep. Navy SEALs even use this technique to manage stress in extraordinarily high-pressure situations.

Physical Sensation Techniques

Body scan – This technique involves starting at either your head or toes and systemically working your way down or up.

As you move to each body part, you pay attention to sensations like pressure, temperature, tingling, or heaviness, which builds a detailed awareness of your physical experience and helps identify areas of tension.

Progressive muscle relaxation (PMR) – First, sit or lie down. Then, you’ll begin body scanning, but take it one step further. Gently tense each body part for five seconds before relaxing for 10-20 seconds and moving to the next muscle group.

You’ll get maximum results from PMR if you can set aside 15-20 minutes, but I’ve found shorter sessions can still provide me with tangible benefits. Clinical studies indicate common ones include improved sleep, reduced anxiety and tension, and lowered blood pressure.

Movement techniques – This is perhaps the broadest category since you can practice any movement with mindfulness, including walking, stretching, eating, completing chores, bathing, and playing sports that involve a lot of repetition (e.g., cycling, running, fishing, etc.).

Whichever works best for you, simply pay attention to the different sensations of movement: the beginning, transition, and ending points; how different body parts coordinate, the breeze against your skin, the temperature changes, or the constantly fluctuating sights, sounds, and smells.

Sound Techniques

Ambient awareness technique – Involves letting sounds arise and pass naturally, without latching onto them or the thoughts they create. Like clouds in the sky, you observe as they float by while maintaining awareness of their quality (e.g., pitch, volume, etc.).

Chanting and mantras – Chanting and performing mantras involves repeating a word or phrase aloud in a rhythmic way. Chanting can involve any word, whereas mantras typically involve specific words with ancient spiritual meanings.

Chanting and repeating mantras can help relieve stress, increase flow state, decrease mind wandering, and increase mindfulness (obviously!).

Guided meditations – Instead of creating your own experience, guided meditations involve someone walking you through the process.

There are tens of thousands of guided meditations available through apps and online. Still, they typically follow many of the core categories discussed here: mantras, body scans, sounds, open awareness, walking, and even visualization (like taking yourself on a mini journey!).

Bringing it Together

It’s easy to become overwhelmed by the sheer number of techniques you can use to meditate. Instead of freezing up with analysis paralysis, just begin somewhere. You’ll quickly figure out what works for you and what doesn’t.

Perhaps the fastest decision you can make is whether you prefer seated or movement-oriented techniques.

On the other hand, if you prefer focused meditation, you might start with counting breaths or a simple body scan. Or if you’re more auditory-oriented or prefer broader awareness while meditating, you might begin with a sound-based technique.

Creating a meditation practice you’ll stick with is also about meeting your current needs and lifestyle. If you're busy, perhaps start with short, guided meditations. If you have more time, you might explore longer, silent sessions. And if you're often physically active, try incorporating mindful moments during especially strenuous segments.

Similarly, breathing and body scanning can work well for stress relief and immediate calming, while guided relaxation can help improve sleep. Box breathing can reduce anxiety, counting breaths can improve concentration, and chanting/mantras can help relieve stress and increase flow state.

Step 3: Choose Your Time & Place

As with anchors and techniques, there isn’t a single time or place that will work for everyone under every circumstance.

Your Best Time for Meditation

Paying attention to your natural energy levels can be a great way to determine your optimal time. For example, consider whether you're a "morning person" or "night owl,” notice when you're the most clear-headed, or when you typically feel overwhelmed or scattered.

• Morning – Your mind is often clearer before the day’s activities begin, there can be fewer interruptions and distractions, and it can help set a mindful tone for the day.

• Lunch – This is typically a natural pause in the day, it can offer an opportunity to process the morning’s stressors, and can be an ideal time for resetting your mental state. However, in my experience, meditating after a meal is a great way to make myself sleepy.

• Evening – As you transition from work to personal time, this can offer a chance to process the day's events and improve sleep. While you might be more tired, this part of the day can also provide greater flexibility.

As far as schedule, look for natural transitions in your day (before work, after exercise) as ideal times to meditate, as well as pockets of reliable quiet time.

Time-wise, start with five minutes and increase as it feels natural. You’ll know.

But, if five minutes is too much, start with two or three. And if you’re comfortable with longer sessions right off the bat, go for it!

Creating an Ideal Physical Space

Eventually, you’ll get to a point where you can meditate in many different environments.

As you begin, though, it’s essential to create a calming, safe atmosphere that helps you enter—and maintain—a more mindful state.

Find a spot that provides minimal distractions or interruptions, avoids harsh lighting, and maintains a comfortable temperature in an area with good ventilation. Also, find an environment that isn’t prone to sudden loud noises.

Wear loose-fitting, comfortable clothes, have your props (e.g., cushion, chair, timer) ready, ensure your phone is set to “do not disturb,” and remove any distractions from your field of view.

Bonus: Setting Your Intention

This part isn’t required, but I enjoy including something “special” in my meditation space that denotes it as unique and a time for reflection.

I love the scent of myrrh incense, so I light it during many sessions. You may have a meaningful blanket to rest over your shoulders while meditating. Perhaps it’s lighting your favorite candle. Or maybe a certain sound (e.g., a bell or a chime) indicates to your subconscious that “you time” has begun.

As always, whatever works best for you.

Bringing It All Together

Last, let’s select a technique from each step and briefly run through what a meditation session could look like.

1. Anchor: I especially resonate with breathing as my anchor because it’s the most direct method for connecting with my emotions. I appreciate the crystal-clear feedback it provides.

2. Technique: Counting breaths is one of the earliest techniques I resonated with, and I still use it most frequently. It’s like an internal timer that alerts me when my mind has strayed and reminds me to return my attention to breathing.

3. Time & Place: I mentioned earlier that I appreciate myrrh incense while meditating. I also have an altar of meaningful symbols that I face, and I sit on a cushion, most often in the mornings. I typically read a few paragraphs of a “spiritual” book beforehand. The 15-minute timer I use starts with a gong sound. Together, this signals to my subconscious that this time is special and should be respected.

After my time’s up, I’m prepared to take on the day!

Give it a try, figure out what works (and what doesn’t), and start peeling away your “layers” like an onion! You deserve it.

I’d be honored to know how it goes.

Stay Tuned for More

In this series’s third and final article, we’ll show you how to set up a framework for long-term meditation success, including dealing with everyday challenges you’ll almost certainly face at some point.