Inhale the Good Ish, Exhale the Bullsh*t: A No-Fluff Meditation

Is your brain feeling a little fried lately? Like maybe, all those anxiety-inducing thoughts ricocheting around in there need a time out? You're not alone, and mindfulness just might be the reset button you need.

Mindfulness meditation is all the rage, and for good reason. This systemic technique of managing thoughts and focusing the mind has science-backed benefits—when done regularly. As a beginner, mindfulness may sound fluffy or confusing. But it’s an accessible practice for even the busiest skeptic. This guide will get you started riding the waves of mindfulness like a legit pro.

This beginner's guide to meditation will teach you how to ride out the storm in your mind and find some sense of chill. Consider it your legit, judgmental-free starter kit to tame the chaos and finally exhale.

Let’s break it down. Mindfulness means maintaining full awareness of thoughts, feelings, and experiences in the present moment. Meditation refers to the actual technique of focusing the mind and managing thoughts. Mindfulness meditation combines the two—using meditation as a tool to cultivate non-judgmental, present moment awareness.

The goal isn’t to stop thoughts or empty your mind. Instead, you remain anchored in the here and now, letting thoughts pass by without latching on or reacting. Think of it like sitting on the bank of a river, watching thoughts float along the surface without hopping in or swimming away. We anchor ourselves firmly in the present with tools like the breath.

Anchoring - Focusing attention on something like the breath. When the mind wanders, return to this “anchor.”- Thought noting - Briefly labeling thoughts as “planning,” “judging,” etc.

Thought noting - Briefly labeling thoughts as “planning,” “judging,” etc. Expanding awareness - Opening up attention to perceive all sensations.

Visualization - Picturing thoughts floating away or releasing on exhales.Regular practice yields wide-ranging benefits, from taming anxiety to boosting concentration. Misconceptions abound, so let’s exhale the myths.

Mindfulness meditation has exploded in popularity for good reason - stacks of studies validate powerful benefits:

Those plagued by constant worrying thoughts can find relief through mindfulness. Meditation helps gain distance from anxiety triggers. Research shows it physically impacts the brain's default mode network linked to rumination.

Ever realize you've been staring at a screen for an hour but can't recall a thing? Meditation enhances awareness and focus. Studies demonstrate meditators concentrate better and multitask more efficiently.

For those battling the black dog of depression, mindfulness can provide a lamp in the darkness. Meditation alleviates depressive symptoms and negative thought patterns through its effects on the prefrontal cortex.

Tossed and turned last night? Meditation can help improve sleep quality and duration. Science indicates it lowers cortisol levels, reduces nighttime awakening, and enhances deep REM.

With greater focus, control over thoughts, and reduced stress, it's no wonder mindfulness boosts productivity. Workers report higher engagement, while meditation literally rewires the brain to maximize work performance.

The abundance of peer-reviewed research provides convincing evidence. Mindfulness meditation without a doubt can significantly benefit both mental and physical wellbeing.

Despite proven benefits, some stubborn myths still surround meditation:

It's only for hippies and Buddhists - Mindfulness has entered the mainstream, practiced by executives, athletes, militaries, and more. It is secular and accessible.

It requires spiritual or religious beliefs - Meditation does not require any fixed set of beliefs. It's simply a method of mental training.

It means emptying the mind - Focus involves acknowledging but not attaching to thoughts or emotions. Not forcing the mind blank.

It must involve sitting still - While most meditate seated, you can also meditate while walking, stretching, or doing household chores.

It is selfish and self-absorbed - Meditation cultivates compassion. Studies show meditators more often help others and donate to causes.

It is an escape from reality - Mindfulness is embracing reality as it is, piercing through the illusions and narratives we construct.

Busting these myths is key to approaching mindfulness as a practical tool for managing life rather than some esoteric practice.

While mindfulness is possible anywhere, practicing seated meditation optimizes focus and breathing. Sit however feels most stable and relaxed for you. Options include:

On the floor - Allow knees to descend to the floor if cross-legged. Use cushions for additional support. Keep spine elongated.

In a chair - Sit at the front edge with feet grounded and back straight but not rigid.

On a cushion - Legs can drape over the sides or fold comfortably. Find balanced upright posture.

On a meditation bench - These angled seats allow knees to dip while keeping spine aligned.

No need to contort into uncomfortable positions. The goal is simply a stable, relaxed posture that supports awareness. Listening to feedback from your body helps find sustainability.

For beginners, guided meditations provide helpful structure before transitioning to silent practice. Options include:

In-person classes with a meditation teacher. Learn techniques and ask questions.

Apps like Calm, Headspace, Insight Timer. Allow you to try different styles.

YouTube guided meditations. Search topics like mindfulness for anxiety or relaxation.

Guides can walk you through focusing on the breath, body scans, noting thoughts, and other useful skills. Use them as a crutch, then wean yourself off to sit solo.

Silent, unguided practice allows you to develop presence and confront restlessness. But apps can still provide calming backgrounds like nature sounds if useful. Experiment and alternate between guided training wheels and solo flights.

New meditators often get frustrated by how incessantly the mind wanders. Try these methods when distracted:

Note and acknowledge the thought non-judgmentally, then gently bring focus back to the breath.

Imagine thoughts floating away like clouds passing in the sky.

Picture placing the thought in a leaf floating down a stream.

Label the thought "thinking" or "wandering" and return to your anchor.

Forget any notion of thoughts magically disappearing. Distractions are inevitable. Simply practice repeatedly guiding attention with patience back to your chosen anchor, like your breath.

From visualizations to movement, explore some primary meditation styles:

Focused attention: Anchor concentration on the breath, a mantra, visualization, or part of the body. When attention drifts, return focus to the point of concentration. This builds cognitive control.

Open monitoring: Broaden awareness to take in all perceptions, thoughts and sensations. Note them, but without attaching judgment. This promotes metacognitive awareness.

Loving kindness: Direct well-wishes and compassion towards yourself and others by silently repeating phrases like "may you be happy." This generates positive emotions.

Walking: Pair mindfulness with movement by focusing attention on physical sensations during slow-paced walking. This integrates meditation into everyday life.

There are countless variations and no single right way. Try out techniques to determine which click and have the best chance of becoming lifelong habits. Apps are useful for exploring what resonates.

Transform meditation into an unbreakable habit with these tips:

Assign a trigger like meditating after your morning coffee or commute. Routines build consistency.

Start small with just 2-5 minute sessions. Shorter durations seem more manageable.

Notice but don’t judge lapses. Gently resume practice instead of giving up.

Combine with other healthy habits like yoga, exercise, reflection or nature time for mutual reinforcement.

Join a community or accountability group. Shared motivation can inspire regular practice.

Set reminders to meditate using your calendar, task apps, or timers.

Be patient. Habits take time to stick. But the more you turn meditation into a fixture of each day, the more the mind benefits.

Don't become discouraged by setbacks like restlessness, distraction, or skipping practice. Try these troubleshooting tips:

Restlessness - Transition to walking meditation, change your seated posture, or meditate for shorter periods until concentration strengthens.

Forgetfulness - Place visual reminders like meditation cushions around your home. Integrate practice into existing routines.

Low Motivation - Research health benefits, read inspirational teacher quotes, or record reflections on improvements meditation brings.

Falling Asleep - Adjust your posture, meditate with eyes open, engage in walking meditation, or meditate at energizing times.

Time Constraints - Wake up earlier to meditate before the day begins or take mini meditation breaks throughout the day.

Boredom - Shift to a new technique like loving kindness, introduce music or nature sounds, or find an engaging guided meditation.

Through ups and downs, cultivate self-compassion. Remember the impermanence of each experience. With experimentation and patience, a rock-solid practice will emerge.

Wishing you clarity, tranquility, and a damn good ish-inhale. Now go exhale that bullsh*t.