How to Meditate: Free & Easy Ways to Calm Your Mind

I have seen people shy away from meditating because they think it is too time-consuming or they just don’t know how.  I took bio-feedback to learn meditation and was taught how to go into an alpha state.  But after 40 years of meditation, journaling, prayer and Tai Chi, I can tell you that in the end meditating is simple.

You can do it in 17 seconds or just for a minute while sitting at your desk.  You can do it while you are in the shower or walking or standing in line.  Age doesn’t matter.

If you meditate first thing in the morning, you can make it a good day.  Meditation at bedtime can help you fall asleep.

Meditation is basically a matter of focusing on something.  You can focus on something that makes you happy or on something that keeps you from thinking and worrying.

Focus on One Thing & Forget Everything Else


Look at a candle flickering.  Just look and don’t think.

Listen to music, preferably instrumental, and focus on how it feels.  Don’t think.

Focus on one word, aloud or silently.  It can be any word you like.  You could try Om or Love, for instance.  Just repeat it in order to obliterate any thoughts until it brings you a peaceful feeling.

In One Minute or Less



Take a one-minute vacation.  Just let yourself take a break from hard work or a stressful situation.  If you like, go on vacation in your mind to your favorite place.  Like a real vacation, you can choose a beach or any beautiful place that you would like to visit.

Take Deep Breaths.  Three slow, deep breaths can calm you down.  For one minute, just think to yourself “In” on each breath in and “Out” on each breath out.  Or even better, think “In with the good, out with the bad.”  The point is to just breathe, not think.

Think of all the good things in your life.  Think about the good things that happened so far today and yesterday, from the smallest to the biggest.  You might be surprised to think about how good food and sunshine count, about how every little gesture can mean so much, and about how each day brings new surprises.  Even better, think about the good things that are coming in your future.

Throw stress/problems out the window.  This is a quick and easy way to let go of stress at work.  Just open a window; imagine you are throwing out the bad; using your hands, make a throwing motion;  then close the window and feel the relief.


Five Minutes or More

Daydream about good things, things you love, things that make you happy.  Make wishes.  Imagine your ideal life.


15 to 20 Minutes


Ask a question and listen for the answer to come to you.

Just relax each part of your body, one by one, by concentrating.  Say to yourself, “Relax the face, relax the eyes, relax the jaw, relax the whole forehead, relax the whole head, relax the shoulders,…” etc., until you get all the way down to your toes if you have the time.

The classic:  sit comfortably, close your eyes, take a few breaths, and just watch with your mind as your thoughts and feelings come and go.

I hope these tips are helpful to you.  Let us know in the comments below if you try them.  

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