Meditation is an art and scientifically supported practice that can transform how we engage with our thoughts, emotions, and the world around us.

For those embarking on a journey facilitated by plant medicine, a meditation practice initiated just a few weeks prior can also help promote calm during challenging moments and assist with post-journey integration.

The basic components of a meditation practice are simple: observing thoughts without judgment, focusing on a centering sensation (such as the breath), and cultivating equanimity. 


Jeff Warren, a mindfulness teacher who introduced me to meditation, touches on each component in this powerful, 10-minute guided meditation titled "The Big Idea.

The beauty of meditation lies in its adaptability—you can start small with a few minutes a day and gradually work up. Committing to just 10 minutes of meditation a day can improve work performance and enhance relationships by training you to be less overwhelmed by emotions during conflict.

By committing to a short, regular practice—just 10 minutes a day—and exploring techniques that resonate with you (see below), meditation can become a cornerstone of your mental well-being.

Observing Thoughts Without Judgment

What does it mean to observe our thoughts and emotions without judgment? Practically, it means learning to notice your thoughts as they arise without clinging to them or pushing them away, allowing you to detach from overthinking.

How to Practice

The Thought Labeling Exercise (5 minutes)

• Find a quiet space and sit comfortably.
• Close your eyes and take a 10 deep grounding breaths. Breathe deep, hold for a few seconds, and then release.
• When a thought arises, mentally label it: “thinking,” “planning,” “worrying,” etc.
• Return your focus to your breath without judging the thought.

When to Use

During a stressful workday, pause and mentally note your thoughts for a few minutes instead of reacting. For example, if you're worried about a project deadline, label your thoughts as “future planning” and let them pass without over-engagement.

Advanced Practice

After your practice, write down the types of thoughts that surfaced. This can help identify recurring patterns. Notice, as your practice improves, which labels come up more often and which, over time, recede

For further guidance, consider exploring A Meditation on Observing Thoughts, Non-Judgmentally.

Focusing on Breathing

When we focus on our breath during meditation, we're noticing an intimate connection between your physical and mental being that grounds us in the present. Our breath becomes an anchor and, in the resulting stillness, you'll begin to observe your thoughts as they arise and pass rather than being caught up in them.

How to Practice

The 4-7-8 Breathing Technique

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• Repeat for 4 cycles, gradually increasing as comfortable.

Practical Scenario

• Before a Presentation: If public speaking makes you nervous, practice the 4-7-8 breathing technique to calm your nerves.
• During a Commute: On a crowded train or bus, focus on your breath instead of the distractions around to center yourself.

Advanced Practice

Breathing Awareness in Challenging Situations While engaging in a heated conversation, silently focus on the sensation of air moving in and out of your nostrils. This practice, done regularly, can help regulate emotions without disrupting the interaction.

For more techniques, refer to Breath meditation: A great way to relieve stress.

Equanimity

Equanimity is the art of finding a place of balance within your own mind and body. Imagine an ocean wave: it moves up to a high crest and then crashes to a low trough over and over again.

Our emotions are like that. Equanimity is the powerful art of staying right in the middle, observing our emotions at their height (you receive an unexpected raise) and their lowest point (a relative says something cruel to us), and allowing those emotions to pass through us as we stay right in the middle. We experience the emotion while we observe it. But we don't get swept away with it.

Cultivating emotional balance allows you to remain calm and composed, even during challenging situations.

How to Practice:

• The Pause-and-Respond Method
• In moments of stress, pause before reacting.
• Notice your body’s sensations—tightness, heat, or tension.
• Acknowledge your feelings without suppressing them.
• Choose a deliberate, thoughtful response.
• The Gratitude Reflection
• At the end of each day, write down three things you’re grateful for.
• This pause of gratitude shifts your perspective, making it easier, over time, to respond calmly in difficult situations.

Practical Scenario:

• Parenting Challenges: When a child acts out, acknowledge your frustration silently (“I am experiencing frustration”) and take three deep breaths before responding constructively.
• Workplace Tensions: During a tense meeting, notice the urge to react. Focus on the sensations in your hands or feet to ground yourself.

Advanced Practice

Visualizing Neutrality: During meditation, imagine yourself as a calm lake. Picture external challenges as pebbles that create ripples but don’t disturb the lake’s overall stillness.

To cultivate nonjudgmental awareness, explore A Mindfulness Practice for Nonjudgmental Awareness.

How Meditation Helps in Everyday Life

Meditation enhances both personal and professional aspects of life by reducing stress, improving focus, and fostering emotional resilience.

How to Practice:

• 10-Minute Morning Routine:
• Find a quiet spot and sit comfortably.
• Spend 2 minutes observing your breath.
• Spend 5 minutes visualizing your day, focusing on calmness and clarity.
• End with 3 minutes of gratitude meditation, reflecting on what you’re thankful for.
• The One-Minute Reset:
• Anytime during the day, close your eyes for one minute.
• Breathe deeply and focus solely on the sensation of air entering and leaving your body.

Just Like Riding a Bike, Meditation is a Practice

Meditation is a transformative practice that offers practical solutions for navigating the complexities of modern life.

You won't get it right the first time. And, if you practice for years, some days you just won't be able to stay balanced. That's ok.

The advantages of meditation manifest not when we’re sitting but during the stressful or chaotic moments of our lives. You’ll notice yourself behaving differently, exhibiting greater calm awareness and relaxed consideration.

So whether you're learning to observe thoughts without judgment, focusing on your breath, or cultivating emotional balance through equanimity, each day you meditate will bring you closer to a calmer, more focused, and resilient state of being.