Yeah, I “Kind Of” Meditate

And it's easier than you think

The Thrive Global Community welcomes voices from many spheres on our open platform. We publish pieces as written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Community stories are not commissioned by our editorial team and must meet our guidelines prior to being published.

Until fairly recently, my mental image of meditation was strictly limited to one of a person sitting cross-legged on the floor in a candle-lit room, palms up, with index finger and thumb on each hand making a perfect circle. And I had neither the time nor flexibility to do such a thing. It doesn’t really work anyway, I thought. Fast forward to improved mindfulness and self-reflection, and I realize that I had it all wrong.

“Formal” versus “informal”

Every now and then, my wife will enjoy some quiet time and meditate with the help of a subscription service from Headspace. I’ve listened in a few times with her and, I must admit, I found it to be extremely soothing.

I prefer something a little more informal that doesn’t feel like quite as much of a commitment. I was beyond thrilled once I figured out that you don’t have to carve out any extended period of time to meditate.

Box breathing is a technique that was made popular by a former Navy SEAL, as a way to relieve stress and clear the mind. When I do this exercise, I like to actually visualize a box in my mind, tracing each side as I complete each of the 4-second steps. The link above covers the many benefits of deep breathing, but the four simple steps are below:

  1. Inhale through your nose, counting to 4, to allow air to completely fill your lungs.
  2. Hold the air for 4 seconds.
  3. Exhale through your mouth, counting to 4.
  4. Pause for 4 seconds before inhaling to begin the process again.

The thing I like most about it is that you can practice it anywhere, and for as long as you think you need. I’ve found that the most benefit is gained when I’m able to do this exercise at home, sitting in a chair with my eyes closed. Given the hellacious traffic that we have here in Atlanta, I will often practice this as well while I’m driving (but with eyes wide open!). I’ve used it before I get out of bed in the morning, and I’ve found it to be very effective at night if I’m having trouble falling asleep.

By creating the space for yourself, focusing on your breathing, and shutting out the external distractions, you are free to focus on your thoughts and the sounds happening around you. It’s amazing how doing this exercise for just a few minutes really does help you slow down and refocus. I’ve found that my heart rate and blood pressure drop, my muscles relax, and my mind is more open.

Even a 10% improvement helps

Dan Harris, a popular television correspondent and anchor, wrote a book that details his own misconceptions about meditation. The book is titled 10% Happier, and I like it because, as he explains on his website, it’s for people “interested in meditation, but allergic to ‘woo-woo’”. The book lays out some simple exercises that anyone can do and that don’t take much time.

It’s in the tag line

So, do I formally meditate, or is it more just deep breathing? Probably the latter, but it works for me. And I’d argue that I’m even more than 10% happier when I’ve allowed myself that space. Do what works for you but, for those meditation (and even deep breathing) skeptics out there, you owe it to yourself to give it a try.

I’d like to take this opportunity to remind everyone that the word “happiness” is right there in The Ate Truths’ mission statement. Whenever you’re facing stress, rejuvenate by meditating, take time to focus on your blessings, and get your mind back on track on your own journey to finding your purpose and having a positive impact.

Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

You might also like...


Getting to the bottom of the top mindfulness myths.

by Annika Rose

Help! I want to Meditate but have no time.

by Joanne King, M.A.
Master the skill of meditation

Master the Skill of Meditation

by Marilyn Wo

Sign up for the Thrive Global newsletter

Will be used in accordance with our privacy policy.

Thrive Global
People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.


We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.