Meditation Minus the Hype: How to Make It Yours
If you’re thinking about starting a meditation practice but feel a bit overwhelmed by where to begin, I curated this guide for you.
I credit my meditation practice for so much happiness and balance in my life—I want that for you, too. When I started meditating regularly in 2008, I also wondered if I was doing it "right" or how I was suppose to make it a routine. Now, after years of practice and exploring different techniques, I’ve learned quite a few tips that work for me.
It took me a decade to figure some of this out. So please—use this no-fuss guide to help you get started.
1. Explore Different Types of Meditation
Meditation isn’t one-size-fits-all. I highly encourage people to explore all types of options AND to routinely integrate various kinds into their practice. Just as you switch up your workouts at the gym, you need to do the same with meditation or else you will become bored. At least that was my experience.
And there are many types of meditation, including:
guided
transcendental (or TM for short)
visualization
sound-based
breath-focused
& more!
I personally rotate between 2-4 types of meditation each week to keep it fresh.
Try a few styles and see what clicks for you. Pro tip: Check out The Mindful Movement on YouTube and Calm’s free meditations—they’re both free and excellent starting points!
2. Start Small and Build Gradually
You don’t need to dive into 30-minute sessions right out of the gate. Even a 3-minute meditation between meetings can work wonders! I swear by them, in fact. On days that are ripe with difficulty, I can do up to 3 10-minute meditations.
Set a timer for 3-5 minutes and slowly build to 10-15 minutes as you grow more comfortable. Meditation isn’t a sprint; it’s about creating small moments of mindfulness.
3. Mornings Set the Tone
While you can meditate anytime, I find morning sessions are the most effective. They help set a positive tone for my day and it’s time that I have just to myself and for myself. If mornings feel rushed, try even a brief 2-3 minute session—your mind (and mood) will thank you.
4. Use Free Resources—No App Purchase Required
While meditation apps are popular, you don’t need to spend a dime to get started. In fact after 15 years of a meditation practice, I do not purchase or subscribe to any service. I prefer it that way. YouTube has an endless selection of free guided meditations—search for exactly what you need in the moment, like “5-minute meditation for stress relief” or “morning meditation for focus” or “10 minute meditation to visualize abundance.”
5. Accept That Thoughts Will Come—and You Need Them to Do ‘the work’
One common misconception about meditation is that your mind should go blank.
Spoiler: it won’t.
It’s perfectly normal to have thoughts pop in — and literally everyone does. The goal isn’t to suppress them but to notice them without judgment and gently return to your focus—whether that’s your breath, a sound, or a mantra.
This simple act of “coming back” is the heart of meditation. Those are the reps you need to become mentally stronger.
6. Find Tools That Help You Focus
If you find it hard to concentrate, small tools can make a big difference.
I love using an eye mask during meditation—it blocks out distractions and makes it easier to focus inward. The fit of this sleep mask is perfect (view sleep mask on Amazon).
Also, I have become a fan of meditation pillows, as it does help with posture. I like this brand a lot (view pillow on Amazon), but there are many good cheaper options.
Explore what works for you, whether it’s a comfy spot, noise-canceling headphones, or sitting in nature.
7. There Are No Rules for Posture
Forget the picture-perfect cross-legged pose you’ve seen with mudras (hand gestures). Meditation is about comfort. You can sit on a chair, lie on the floor or your bed. Heck, I often sit in my desk chair. But I now have a routine of meditating in a small room or closet. The confined space makes me feel more enclosed and facilitates deeper concentration.
No matter the room, the key is to find a position where you can stay still for a bit without discomfort.
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There will be days when meditation feels effortless and others when your mind is all over the place. And that’s okay. The goal isn’t to eliminate thoughts or have a “perfect” meditation every time—it’s to show up, be present, and practice.
Meditation doesn’t require fancy cushions, endless quiet, or hours of your time. It’s about tuning in—whether for 90 seconds or 30 minutes—and creating space for yourself.
So, start wherever you are. Try different styles, use free resources, give yourself grace, and—most importantly—keep showing up. You’ve got this.
If these tips helped, I’d love to hear your thoughts … and any additional tips!
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Michelle Flores Vryn, CFRE is a nonprofit leader, fundraiser and consultant. She is recognized as an engaging speaker, teacher and writer on how to accelerate nonprofit impact through sustainable growth. You can reach out to her for speaking engagements and trainings.
Connect with Michelle on LinkedIn and routinely check out her [re]generative nonprofit blog for more insights on the social sector.
