Meditation for skeptics: Simple tools for a calmer mind

The word “meditation” may evoke an image of sitting cross-legged in silence for long periods of time. For some, that can feel unrealistic or unappealing. The good news is that meditation does not require a special cushion, a quiet room or even a belief that it will work. In fact, many people who initially describe themselves as skeptics find that a few minutes of guided practice can help them feel calmer, more focused and less reactive to stress.  

At its core, meditation is simply the practice of paying attention to the present moment. Rather than emptying your mind, the goal is to notice thoughts without getting carried away by them. Guided imagery is a related technique that uses mental visualization to promote relaxation. For example, you might imagine walking along a beach, sitting beside a mountain stream, or resting in a peaceful garden while listening to a narrator’s instructions.  

For beginners, the easiest approach is to start small. Try setting aside just three to five minutes a day. Listen to guided meditation while sitting in your car before work, during a lunch break or before bed. If your mind wanders, that is completely normal. Gently bring your attention back to your breath or the guide's voice.  

Several easy-to-use smartphone apps can help:  

The science supporting mindfulness practices continues to grow, and while the following studies involved healthcare professionals, anyone can benefit from being more mindful.  

A randomized clinical trial published in JAMA Network Open found that healthcare professionals who participated in a brief mindfulness program reported significant reductions in stress and anxiety compared with controls. Another large, randomized trial involving healthcare employees found that just 10 minutes of daily digital meditation significantly reduced both general and work-related stress. Additionally, a systematic review of healthcare professionals found that mindfulness-based stress reduction programs were effective in reducing stress, anxiety and symptoms of depression.  

Meditation can help us respond to challenges with greater clarity and resilience. If you're skeptical, consider an experiment: spend five minutes a day with a guided meditation app for the next week. You may be surprised by what you notice.