Meditation

Meditation trains attention and awareness, often by focusing on breath, body sensations, or a repeated phrase. You sit comfortably, notice when the mind wanders, and gently return to the anchor without judging the distraction. Sessions can be silent or guided. Benefits reported in research include reduced stress reactivity and improved focus for some people, though effects vary. Meditation is not about clearing the mind completely; it is practice in noticing and returning.^[1][2]

Start with five minutes at the same time each day. Sit in a chair with feet flat or on a cushion with a straight but relaxed spine. Follow inhales and exhales, counting breaths if helpful. When thoughts arise, label them briefly and return to breath—that return is the rep. Use a timer or app with a gentle end bell. Increase duration slowly. If anxiety spikes, open your eyes or try walking meditation. Consult a clinician if you have trauma history and strong reactions.^[1]