Unlock the Secret: How to Sit Still and Enjoy Meditation

We’ve all seen it—the word meditation conjures up images of yogis sitting in lotus position for days or monks retreating to caves for lifetimes. Worse, if you’ve tried meditation yourself, you might have given yourself a big FAIL. I can hear the whining now:

“Why is this so important, anyway?”

Trust me, I’ve been there. I know the internal struggle that bubbles up at the mere mention of meditation. I felt it when I first started, and I’ve heard it from my students for decades.

“It’s too hard. Too hard to sit quietly. Too hard to find the time. Just... too hard.”

I hear you. I really do.

When I began, I struggled to understand what meditation was, why it mattered, and most importantly, why it felt so difficult. Over time, though, I discovered the truth about meditation—what it is, what it isn’t, and what it can do for you. Since then, I’ve guided thousands of people toward creating successful meditation practices. And here’s the thing: a meditation practice is like learning to ride a bike. It’s a journey of balance, persistence, and, eventually, pure joy.

So let me ask you: without a meditation practice, when do you ever really sit and hear all that’s swirling in your head? Go ahead, guess.

If your answer is when I go to bed, you’re right. Can’t fall asleep because your mind won’t quiet down? You're not alone and that’s a sure sign—it’s time to meditate.

Why Meditate?

Meditation has been linked to countless health benefits. Studies show it can:

• Reduce stress
• Control anxiety
• Promote emotional health
• Enhance self-awareness
• Lengthen attention span
• Reduce age-related memory loss
• Generate kindness
• Help fight addictions
• Improve sleep
• Manage pain
• Lower blood pressure
• And—bonus—it's free and accessible anywhere!

And here’s some food for thought: according to Pew Research, 40% of Americans meditate at least once a week, and of those, 70% have been doing so for less than two years. If that many people are giving it a try, why not you?

My Meditation Journey

Let me share how it started for me. Picture this: I was living life by the book—school, college, career, big house, husband, dog, kid. Check, check, check. Everything was supposed to lead to happiness, right? But it didn’t. Despite doing everything “right,” I felt hollow. Empty. Like something vital was missing, and I couldn’t figure out what.

I kept hearing about meditation—how it could fill the void, calm the mind, and bring peace. But as a corporate multitasking Type-A personality, the idea of sitting still for ten minutes made no sense. I could do so much in ten minutes! Sitting and doing nothing went against every fiber of my being. But that void inside pushed me to try.

I started small. Guided meditations, three mornings a week—Monday, Wednesday, and Friday. At first, my mind fought back. I’d fall asleep during sessions, too. But something surprising happened: I began to enjoy the downtime. My sleep improved. Especially when I started meditating at bedtime. I felt calmer. Energized. Encouraged by the results, I upped my practice to weekdays, giving myself weekends off as a “reward.”

It didn’t take long to notice a pattern. My weekdays were calm and productive, but by Monday morning, after meditation-free weekends, my mind and life were chaotic. The lightbulb moment came: it was the meditation making the difference. From then on, I committed to a daily practice, no exceptions.

Types of Meditation

Over the years, I’ve explored different styles, each with unique strengths. Here are some to consider:

Mindfulness Meditation

Focus on something specific, like your breath (inhale, exhale) or the sounds around you. Notice thoughts as they come and go, but don’t engage. Try counting—reach 40 without letting your mind wander.

Mantra Meditation

Use a phrase or word to anchor your attention. It could be a Sanskrit mantra, a loving-kindness affirmation, or an inspirational quote. Repeat it mindfully, connecting deeply with the words.

Guided Meditation

Also known as visualization, this involves following a narrator’s cues to imagine calming scenes, like walking through a serene forest or sitting by a bubbling brook.

Chakra Meditation

Focus on the body’s energy centers. This practice aims to clear, balance, and energize these points.

Yoga as Meditation

Traditional yoga integrates breath and movement, embodying mindfulness in motion. Hatha yoga is especially focused on this connection.

Building Your Practice

Meditation doesn’t need to feel overwhelming. Here’s how to start:

1. Commit
   Begin with a manageable plan, like meditating once a week. Build from there if you’d like. Commitment is key—your mind will rebel like a toddler testing boundaries. Stay firm.
2. Schedule It
   Pick a time and day. Add it to your calendar to prioritize it.
3. Create a Space
   Find a quiet, distraction-free spot. Comfort is more important than aesthetics—sit in a chair, lie down, or sit cross-legged if it feels good.
4. Breathe
   Start with three deep breaths, signaling your body to relax and your mind to focus. Inhale deeply into your belly, then exhale fully.
5. Observe Without Judgment
   Your mind will wander—that’s natural. Notice where it goes without engaging. Meditation isn’t about stopping thoughts; it’s about observing them.

Now the Practice Starts

If you’re new to meditation, be prepared: your mind will get very active, no matter the type of meditation you choose. It’s going to chatter—loudly.

It might judge:
“Am I doing this right?”
“I’m not doing this right!”
“Why are we even doing this?”

You might suddenly remember the junk drawer that needs organizing. You’ll get a laundry list of "urgent" tasks to tackle right now.

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