🧘
Meditation
A focused-attention practice that trains the mind to settle and observe.
5-20 minutes per session.
Daily is ideal, even briefly.
About this practice
Meditation covers a range of techniques (breath awareness, loving-kindness, body scan) that train sustained, non-judgmental attention. It's among the most researched mind-body practices, with strong evidence for reducing stress reactivity and supporting emotional regulation over time.
How to do it
- Sit comfortably (chair or cushion) with your spine reasonably upright but not rigid.
- Close your eyes or soften your gaze downward.
- Bring attention to the sensation of breathing — the rise and fall of the chest or belly.
- When the mind wanders (it will, repeatedly), gently return attention to the breath without judgment.
- Start with just 5 minutes and build up gradually as it becomes more natural.
Conditions it may help with
Cautions
- Some people processing trauma find sitting with the breath brings up difficult emotions — a trauma-informed teacher or therapist can help if this happens.
This is educational information, not medical advice. Talk to a healthcare provider before starting any new practice, especially if pregnant, nursing, or managing a chronic condition.
Track your practice
Log the days you actually do this practice to build a streak — your log stays on this device and shows up on your account page alongside every other practice you're tracking.