Meditation is about taking your power back from the hamster wheel your mind can become. It’s about having enough self-mastery to make choices about your reactions and your emotional state. It’s not necessarily about clearing your mind, although that can happen. It’s about being less affected by your mind.

Breathe in to a slow steady count of four; hold for a same-paced count of two; exhale for a same-paced count of four; hold for 2. Do this at least 10 rounds.

Then set a timer for 60 seconds and practice observing your thoughts without getting involved in them. Don’t argue, don’t agree, don’t push away, just observe.

Go back to the breathing for another 10 rounds.

Do another 60 seconds of observation and return to the breathing for another 10 rounds.

Journal your experience.

Try it again later.

Do this one to three times a day. For this to be truly effective, you do need to do it at least once daily.

Once the 60 second observation feels easier, add another 30 seconds. The breathing portion remains the same. Continue bumping up your time in 30 second increments, as it becomes easier, until your total time doing the full exercise (minus the journaling) is 20 minutes each session.

It’s like an exercise routine. Repetition and regularity are key to your ability to improve.