There’s no wrong way to meditate
This is Meditation: Decoded. Here are 7 super easy ways to get started.
This is not me trying to get you to meditate.
This is me telling you that you already know how to meditate.
Y’all—I’m speaking to the non-meditators out there—walking, sitting, standing, breathing, drawing, gardening, knitting; they’re casual daily activities that are also moments for meditation.
If you find yourself resisting the idea of meditation, indulge me for a moment and consider that that’s just fear. That’s something trying to block you from the better, cleaner, happier energy inside.
Day-in and day-out, we think we’re good. But really we’re usually operating at a low baseline.
…Just managing to make it through to the end of the day and start again slogging through another day.
While meditation doesn’t change the outside forces, it changes you from the inside. Slowly, in small ways at first, and then gradually you find that you have a new perspective, the walls don’t feel like they’re closing in as much during big stress moments, there’s just enough air to breathe. You’re not choking anymore.
Meditation often gets a bad rap for making you feel like to do it “right”, like you have to be in a rarefied setting, posed like a lotus flower, with a blank mind.
NOPE.
Meditation is an activity, and just like working on your tennis swing, it takes practice. In this case, the practice of bringing awareness to how your mind works and the stories its telling you. And, y’all, that can happen anywhere.
Find what works for you, and do it.
And as you change, and want something different, you’ll find a new way to practice.
Roll with it.
Be present to you and adjust to your needs and wants.
Meditation isn’t about withdrawing from life, it’s about being able to engage with it more.
It’s being fully alive because your mental legs now have more room to stretch.
The fun thing is that you can experiment.
Don’t resist starting on a journey that is literally here for you to help you feel better, moment to moment.
But if you wanted some step by step guidance…
I’d say start with some basics - just sitting and breathing. Do that for 3 or 5 minutes one day. Then do that again the next day, and so on.
Then you might want to make it feel more active with a guided visualization and walking meditation.
But whatever you do, you’re training the mind to find stillness. This is how you’ll be unshakable.
You’ll breathe through uneasiness and agitation.
For all those disorienting life moments, the ones that keep coming, you’ll have a new, elevated baseline to operate from. Meditation isn’t life changing…until all of the sudden, it is.
Here’s a few ways to incorporate meditative moments into normal daily activities.
And if you want some hand holding as you get started, I coach groups and 1-on-1 clients and love getting people comfy with meditation; think of me like a trainer helping you get your mind in shape. (More on all that at the bottom. If you’re curious to learn more, just respond to this email.)
7 Easy Ways to Meditate
1. Breathing Meditation
Let’s start with the basics! When I’ve been out of practice for a while, I like to get back into the flow with a simple breathing meditation. You can count your breaths or just sit and listen to the flow of your breathing. Don’t be too hard on yourself; let this be easy!
How to Do It:
Sit or lie down comfortably and bring awareness to your breath.
Inhale deeply through the nose, hold briefly, and exhale slowly through the mouth.
Use breath counting (e.g., inhale for 4, hold for 4, exhale for 6) to stay present.
If the mind wanders, gently return to your breath.
Benefits: Reduces stress, regulates the nervous system, and increases oxygen flow.
Focused breathing exercises are central to many meditation practices. Studies have demonstrated that such exercises can reduce stress, anxiety, and depression, and improve overall mental health. Specific techniques, like cyclic sighing, have been found to be particularly effective in enhancing mood and reducing physiological arousal. en.wikipedia.org
2. Sitting Meditation
A sitting meditation - also easy! Don’t worry about contorting your legs and don’t think that you need a mantra, just find an easy spot and bring your attention inward. Set a timer 3-5 minutes, and focus on your breath. When your mind wonders—and oh, it will—just come back to listening to the sound of your breath. That’s it.
How to Do It:
Sit comfortably in a chair or cross-legged on the floor with a straight spine.
Close your eyes or keep them slightly open, gazing softly downward.
Focus on your breath, feeling it move in and out of your body.
If thoughts arise, acknowledge them without judgment and return to your focus.
Benefits: Enhances mindfulness, reduces stress, and improves mental clarity.
Sitting meditation, often associated with mindfulness-based stress reduction (MBSR), has been extensively studied. Research indicates that MBSR can lead to moderate improvements in pain management, anxiety, and depression. Additionally, studies have shown that meditation can reduce heart rate, blood pressure, and stress hormones, contributing to overall health. en.wikipedia.org
3. Walking Meditation
I’m not making this up. A walking meditation is a real practice, in many cultures over hundreds of years. Think of it this way: we’re training our mind to walk in a straight line, so why not actually walk while we’re doing it? The underlying premise of meditation is living in intention. So walk, but walk with intention. Pay attention to what you’re doing and how it feels. Look at you! You’re meditating!
How to Do It:
Walk at a comfortable, steady pace, paying attention to the sensation of your feet touching the ground.
Focus on your breath, posture, and the rhythm of your steps.
Engage your senses—notice sounds, sights, and how the air feels on your skin.
If your mind wanders, gently return your attention to the movement of walking.
Benefits: Improves focus, reduces stress, and grounds you in the present moment.
Walking meditation has deep roots in Buddhist traditions, where monks practiced Kinhin to cultivate mindfulness between seated meditation sessions. In medieval Europe, Christian monks engaged in labyrinth walking for prayerful contemplation, while Taoist practitioners in ancient China used mindful walking to harmonize Qi (life energy). Indigenous cultures, such as Native American vision quests and Aboriginal walkabouts, incorporated walking as a spiritual journey. Today, walking meditation is widely embraced in mindfulness practices, thanks to figures like Thich Nhat Hanh and Jon Kabat-Zinn, helping people find clarity, reduce stress, and connect with the present moment. More here.
4. Standing Meditation
Call it cheating but I do this in the kitchen while cooking or cleaning dishes. You can be doing one thing but still working with your brain, checking in on what wild places it’s going. That’s pretty much the essence of meditation.
How to Do It:
Stand with feet hip-width apart, knees slightly bent, and arms relaxed at your sides.
Focus on your breath, feeling it move through your body.
Notice your posture and the way your body feels rooted to the ground.
You can also visualize energy flowing up from the earth into your body.
Benefits: Strengthens focus, improves posture, and helps release tension.
Standing meditation is a component of practices like Qigong and Tai Chi. Research suggests that Qigong can improve respiratory function, enhance quality of life, and alleviate symptoms of chronic conditions. These practices have also been linked to reduced stress and improved mental health. en.wikipedia.org
5. Drawing Meditation
Remember all those coloring books for adults that were popular in the 2010s? Many a friend bought one for me and alas, I never sat still long enough to actually draw. But now that I have a toddler, I give myself some moments (before she rips the Minnie Mouse coloring book away from me) to enjoy the flow.
How to Do It:
Choose a simple drawing tool (pen, pencil, or paint).
Focus on repetitive strokes, doodles, or mandalas without judgment.
Let your hand move freely, focusing on the sensation of drawing rather than the outcome.
Notice your breath and how your body feels as you engage in the creative process.
Benefits: Enhances creativity, reduces anxiety, and fosters self-expression.
Engaging in creative activities like drawing has been associated with improved mental health. A study involving over 7,000 UK adults found that participation in arts and crafts, including drawing, was linked to higher life satisfaction, happiness, and a sense of purpose. This suggests that drawing can serve as a meditative practice, enhancing overall well-being. Real Simple
6. Gardening Meditation
Y’all, I’m not allowed to own plants due to my brown thumb (except, sometimes, succulents). So this is a hard one for me to speak on personally but gardening is often noted as a way to get into a flow state (a flow state is where you become completely immersed in what you’re doing. More here.). So for all you gardeners out there, I know you know what it feels like to be doing one thing with your hands that also gives your mind a place to flow. Bringing your awareness there is as simple as meditation gets. Now, someone teach me how not to kill a geranium!
How to Do It:
Approach gardening tasks (planting, watering, pruning) with full presence.
Observe the textures, colors, and scents of the plants and soil.
Focus on your breath and the physical sensations of touching the earth.
Express gratitude for nature and the process of growth.
Benefits: Reduces stress, connects you to nature, and promotes inner peace.
Gardening has been shown to offer significant mental and physical health benefits. Regular gardening is associated with a lower risk of dementia, improved mood, reduced stress, and enhanced overall well-being. These benefits align with the principles of mindfulness and meditation, making gardening a valuable meditative practice. Real Simple
7. Knitting Meditation
The last time I knitted I was a preteen, and later found out I was actually crocheting. So this is not my area of expertise, but it seems SO CHILL. In fact, maybe you’ve seen AOC knitting on social media.
How to Do It:
While I don’t know how to knit, per se, just like all the activities above, bring your attention to your intention. (Oh, I’m so making a IG post with that quote…)
Knit slowly and deliberately, paying attention to each stitch.
Sync your breath with the rhythm of your knitting.
If your mind drifts, bring your attention back to the texture of the yarn and the movement of your hands.
Let go of the need for perfection and focus on the process.
Benefits: Calms the mind, improves focus, and provides a sense of accomplishment.
Knitting and similar needlework activities have been found to provide several health benefits. The rhythmic and repetitive action of knitting can help manage stress, pain, and depression, strengthening the immune system and inducing a relaxation response. Knitting has also been linked to reduced risk of cognitive decline, such as dementia, and serves as an effective form of art therapy for coping with trauma or grief. Wikipedia
Wow!!
Back when I was a meditation guide…
Long before I started Fierce Resilience, I was a meditation guide because I’d been dealing with anxiety for so long in my life and finally had to get my mind to function in a way so that I didn’t feel crazy all the time. Then, as I started to do that for myself, I started to share that with others.
And then I was diagnosed with MS. So I didn’t guide meditations as much, but it’s probably what saved me from going down into a deep depression or freaking out with massive anxiety.
Here are a few of the nice things people who meditated with me said:
"Meditating with Mary is energizing and joyful. I had started the morning with my head full of numbers as I'd just been reviewing budgets. Afterwards I felt lighter and more willing to embrace the day. One of my co-workers told me I looked very different from before the meditation and that I was radiating positive energy. Mary is focused and sunny and beautiful, inside and out."
Helen Benham, Owner & President, Soho Sanctuary
"In a busy world where we are all rushing to the next thing, Mary helps you linger just a little longer in the lovely spots inside that can only be accessed with her expert guidance."
Suzanne Boothby, Author of The After Cancer Diet and Coming Clean
"As an entrepreneur I have a lot of things going on and sometimes feel quite stressed about my business. Working with Mary helped me see opportunities to create a better daily routine and how to facilitate a more productive and happy work environment for my team. And having Mary guide me through meditation led me to a deeper awareness and centeredness that helped focus my company vision and created peace for me personally."
Jutta Haaramo, Founder & Former CEO, Stylewhile
"Mary Cunningham is a true crusader for love and as a meditation teacher and coach, she reveals to all of us the harmony that is available within, while allowing our intrinsic value to unfold in the work we do in the world as leaders, entrepreneurs and pioneers for the planet."
Jennifer Kass, Holistic Happiness Coach and Spiritual Guide
"After meditating with MJC, I realize my Higher Self knows myself better than I do."
Van Moody, Corporate Tax Planning Expert