The Meditation Practice That Helps Me Chill Out

I wouldn’t say I’m addicted to my cell phone, but I’d be lying if I said I didn’t find myself habitually reaching for my iPhone to be distracted, entertained, or soothed. And, like most people, it has compromised my ability to focus. My thoughts hurl through my mind at an unrelenting speed. When I try to transform them into words, they stumble out of my mouth, tripping over one another. So many things compete for our attention in a day: text messages, emails, social media notifications, and aimless internet browsing. The hours spent in front of screens put our brains in perpetual scan mode, taking away our ability to notice our thoughts. So what to do? We can’t leave our lives for a week to decompress on an island whenever we get mildly stressed. That’s where transcendental meditation comes in.

Like I said, incorporating meditation into your daily routine is not super complicated. Here are some tips on how to get started.

Setting up an area in your home that’s specifically dedicated to meditation is important. A peaceful refuge helps you focus without distractions. You don’t need an entire room — an empty corner in your living room or bedroom will work just fine. It’s less about the actual space and more about creating an area where you can focus on yourself.

The space should be comfortable and calming, so consider loading up on rugs, throws, or meditation cushions to create a cozy oasis. Also, don’t forget about scent — let aromatherapy hug your senses. There are candles, sprays, or essential oils that work to soothe the body and relax the mind. Incorporating them into your practice is a great way to create a holistic, peaceful environment.

Your first thought might be, “20 minutes??” But, if you really think about it, it’s just a small slice of your day. It’s shorter than the length of your average network sitcom (without commercials), and it’s probably less time than you currently spend scrolling on your phone. Plus, think about the benefits. If all it takes is 20 minutes to calm your thoughts and experience a moment of peace, isn’t that more than worth it?

Easier said than done. I definitely felt uncomfortable at first. If I’m being honest, I wanted to quit after three minutes. 20 minutes does feel long when it’s just you alone with your thoughts. But some time after that, I felt safe. It was just me, sitting on my meditation cushion, with my eyes closed. No distractions, no notifications, no news alerts — just 20 minutes of silence.

After a few attempts, it became easier for me to turn off my brain and enter a meditative mindset. It’s hard to describe the precise feeling, but it’s similar to the sensation you feel after dipping your body into a warm bath. Or, you could compare it to the moment right before you fall asleep. It’s hard for me to determine whether or not I have achieved peak transcendence — I think it’ll take a little bit longer for me to get there — but I can say for sure that I notice a difference in my state of mind on the days I don’t meditate versus the ones I do. On the days I set aside that time for myself, I feel calmer, inwardly stable, and more connected to my intuition. It’s allowed me to step out of distracted thought, and helps me clearly arrive in the present moment.