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🧘 Meditation & Breathwork

Meditation styles and breathing techniques, for real beginners.

The biggest myth about meditation is that you're supposed to empty your mind. You're not. Minds think; that's their job.

Meditation is noticing that your attention has wandered and gently bringing it back, again and again. Every return is the practice. Five minutes a day is a real, complete practice, and so is a single slow breath when you need it.

Meditation styles and breathing techniques

Try a few and keep what works for you. There's no best style, only the one you'll actually do.

Mindfulness meditationJust noticeSit, breathe, and notice what's happening (breath, sounds, thoughts) without judging it. When your mind wanders, come back.Read more →Breath countingOne to ten, then againCount each out-breath from one to ten, then start over. Lost count? Go back to one. The simplest meditation there is.Read more →Mantra meditationA word to come home toRepeat a word or phrase, silently or aloud, as your anchor. Wonderful if silence makes your mind louder.Read more →Loving-kindness meditationWishing everyone well, starting with youSend kind wishes to yourself, then to loved ones, strangers, difficult people and finally all beings. A practice for a softer heart.Read more →Body scanFrom your toes to the top of your headMove your attention slowly through your body, noticing each sensation without trying to change it. Deeply relaxing, and great for sleep.Read more →Visualization meditationAn inner journeyUse your imagination as the meditation: a peaceful place, a meeting with a guide, or your intention coming true.Read more →Belly breathingThe foundation of every breath practiceBreathe deep into your belly instead of your chest. It switches your body toward rest and calm, and every other technique builds on it.Read more →Box breathingFour sides of calmBreathe in for 4, hold for 4, breathe out for 4, hold for 4. Repeat. A simple, steadying technique for stress and nerves.Read more →4-7-8 breathingThe sleepy breathBreathe in for 4, hold for 7, breathe out slowly for 8. A long exhale that tells your body it's time to rest.Read more →Alternate nostril breathingBalance, one side at a timeBreathe in through one nostril and out through the other, switching sides. A traditional yogic breath for balance and calm focus.Read more →GroundingComing back to your bodyAfter deep meditation, strong breathwork or emotional work, grounding brings you back. Feet on the floor, a glass of water, a slow breath.Read more →

Building a practice that sticks

Start with five minutes. Seriously. Add five more only when it feels easy.
Same time every day builds the habit; first thing in the morning works for most people.
"I'm doing it wrong" — you're not. "My mind won't stop" — that's normal. "I fell asleep" — you needed rest; try sitting more upright.

Meditating with the moon

New moon: picture the seed of what you want to grow
Waxing moon: see it growing
Full moon: gratitude, and letting go
Waning moon: release what's no longer needed
Dark moon: pure rest and stillness

A word on intense breathwork

Fast, forceful or very deep breathing styles (like rapid "breath of fire" or long hyperventilation-and-hold methods) can be powerful, and can cause dizziness or fainting. Learn them from an experienced teacher, never do them in water or while driving, and avoid them if you're pregnant or have epilepsy, heart conditions, high blood pressure or panic disorder.

Meditation and breathwork are safe and helpful for most people, but not medical treatment. If a practice brings up distress, stop and ground yourself. People with a history of trauma, dissociation or psychosis may do best practicing with guidance from a qualified professional.

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