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5 Essential Tips for Starting (or Restarting) a Meditation Practice

Updated: May 12

Man spending restarting his meditation practice

Did you know that 36 million Americans meditated in 2022? Meditation is being used more and more by everyday seekers— people who want to find clarity, calm and insight. It’s a powerful tool that has been proven to help reduce stress, improve focus, and cultivate a sense of inner peace. But it needs to be made into a habit, just like brushing your teeth or hitting the gym.

So how and where does one begin? Starting a meditation practice may seem daunting at first, but it’s a simple and rewarding process that anyone can weave into their life. In honor of National Meditation Month, this blog will explore some tips on how to start a meditation practice of your own (and invite you to join a free live, virtual class, below). So take a deep breath, then let it all go.

Here are the essential guidelines for starting (or restarting) your meditation practice.

  1. First, it's important to find a quiet and comfortable space where you won't be disturbed. This could be a corner in your room, a quiet park, or a dedicated meditation space. Once you've found your space, choose a time of day that works best for you. Some people prefer to meditate first thing in the morning, while others find it helpful to meditate before bed.

  2. Next, decide on the length of your meditation practice. It's better to start with shorter sessions, such as 5 or 10 minutes, and gradually increase the duration over time. This will help you build a consistent meditation practice without feeling overwhelmed.

  3. Now it's time to begin your practice. Find a comfortable seated position, with your spine straight and your eyes closed. Focus your attention on your breath, feeling the sensation of the air moving in and out of your body. You can also use a mantra or a visualization to help keep your mind focused.

  4. It's important to remember that meditation is not about forcing your mind to be quiet or empty. Rather, it's about observing your thoughts and emotions without judgment. Whenever your mind wanders, simply bring your attention back to your breath or your chosen focus.

  5. Finally, it's helpful to have a regular meditation routine. This could include setting aside a specific time each day to meditate, using a guided meditation app or video, or attending a meditation group or class. Reach out to Jessica to join a virtual meditation class for free during the month of May. Class settings help you stay accountable and can help you find techniques you resonate with.

Starting a meditation practice may take some time and effort, but the benefits are well worth it. With consistent practice, you’ll find that you feel more relaxed, focused, and CNTRD in your daily life. As you gain insight into your inner workings, you’ll be able to make better decisions, feel healthier, and have better relationships. So don’t wait, take some time to reconnect today.


Jessica Crow teaches the CNTRD Meditation Teacher Training and helps people restart or start new meditation practices.

Jessica Crow helps people harness the power of meditation and mindfulness to change their lives and the lives of others for the better through practical courses for the everyday practitioner, teacher trainings, and personalized mentorship.

Check out her book 'The Power of Guided Meditation', published by Fair Winds Press and her New On Demand Course 'The Power of Guided Meditation' or anyone who wants to harness the power of meditation in their own lives.

Follow her on Insight Timer or Subscribe to her Podcast to listen to free guided meditations.

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