Meditation · Section 4 of 8
Where to start
Key idea
“Keep the standard low enough that the practice survives busy weeks.”
Start here
- Sit for five minutes a day for two weeks. Use a timer and keep the practice intentionally short.
- Focus on something simple: the breath, the rise and fall of the chest, or the sensation of the feet on the floor.
- Expect distraction. Returning attention is the skill, not a sign that you are failing.
Build on it
- Increase to eight or ten minutes once the first version feels normal.
- Pair the practice with an existing anchor such as waking up, finishing lunch, or beginning the evening wind-down.
- Use guided audio if it helps reduce resistance. Friction matters more than purity at the start.
Optimise
- Explore the style that matches the goal: calm, focus, compassion, body awareness, or a walking practice when you need movement.
- Use meditation as part of a wider recovery stack alongside sleep hygiene, light exposure, training, and reasonable work boundaries.
- Keep the standard low enough that the practice survives busy weeks rather than disappearing whenever life becomes demanding.