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Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. <a class="review-descriptor-tooltip__learn-more" href="/review-board-4796494">Learn more</a>." tabindex="0" data-inline-tooltip="true"> <span class="review-descriptor-override__descriptor mntl-attribution__item-name">Reviewed</span> <div id="review-type-tooltip_2-0" class="comp review-type-tooltip review-descriptor-tooltip mntl-tooltip mntl-group"><div id="tooltip_2-0" class="comp tooltip mntl-text-block">Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. <a class="review-descriptor-tooltip__learn-more" href="/review-board-4796494">Learn more</a>.</div></div></span> by </span> <div data-tooltip="<p>Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate.</p>" tabindex="0" data-inline-tooltip="true"> <a href="https://www.verywellmind.com/megan-monahan-4782893" rel="nocaes" data-trigger-link="true" class="mntl-attribution__item-name" tabindex="-1" >Megan Monahan</a> <div id="mntl-author-tooltip_1-0" class="comp mntl-author-tooltip mntl-tooltip mntl-group"> <div class="mntl-author-tooltip__top "> <div class="mntl-author-tooltip__image-wrapper"> <div class="img-placeholder" style="padding-bottom:100.0%;"> <img data-srcset="https://www.verywellmind.com/thmb/vLpTb_2NrXaRn1nSqOA_o3LVH-c=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 40w, https://www.verywellmind.com/thmb/7l6fJB_hVMMr-sqCQlwMNtUPzTY=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 58w, https://www.verywellmind.com/thmb/cjYq8spplD6oZyHUZpSLFX8QCmE=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 76w, https://www.verywellmind.com/thmb/ogiwLSlNiAb045E7ZU0pccFDgGs=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 94w, https://www.verywellmind.com/thmb/LHXcuKAi3n5DEgn1LtWpSuFALIY=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 112w" data-sizes="80px" data-src="https://www.verywellmind.com/thmb/ctKR80A_vw_6ZyEqk9o4RGo-vas=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg" alt="Megan Monahan" class="lazyload mntl-author-tooltip__image" width="200" height="200" /> <noscript> <img src="https://www.verywellmind.com/thmb/ctKR80A_vw_6ZyEqk9o4RGo-vas=/200x200/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg" srcset="https://www.verywellmind.com/thmb/vLpTb_2NrXaRn1nSqOA_o3LVH-c=/40x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 40w, https://www.verywellmind.com/thmb/7l6fJB_hVMMr-sqCQlwMNtUPzTY=/58x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 58w, https://www.verywellmind.com/thmb/cjYq8spplD6oZyHUZpSLFX8QCmE=/76x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 76w, https://www.verywellmind.com/thmb/ogiwLSlNiAb045E7ZU0pccFDgGs=/94x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 94w, https://www.verywellmind.com/thmb/LHXcuKAi3n5DEgn1LtWpSuFALIY=/112x0/filters:no_upscale():max_bytes(150000):strip_icc()/Megan-Monahan-1000-1f8e81cdbf6349228d6f8259b670730f.jpg 112w" alt="Megan Monahan" width="200" height="200" class="img--noscript mntl-author-tooltip__image" /> </noscript> </div> </div> <div id="mntl-author-tooltip__name_1-0" class="comp mntl-author-tooltip__name mntl-attribution__item "><svg class="icon reviewer-icon mntl-attribution__item-icon" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#reviewer-icon" href="#reviewer-icon"></use> </svg> <span class="mntl-attribution__item-descriptor">Reviewed by</span> <a href="https://www.verywellmind.com/megan-monahan-4782893" rel="nocaes" class="mntl-attribution__item-name" tabindex="0" >Megan Monahan</a> </div> <div class="mntl-author-tooltip__bio"> <p>Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. 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</figure></div></figure> </div><div class="loc article-left-rail"><div id="sticky-toc-wrapper_1-0" class="comp sticky-toc-wrapper mntl-block js-sticky-container"><div id="sticky-toc_1-0" class="comp sticky-toc mntl-sticky-toc mntl-block sticky-toc-widget" data-desktop-bp="70em"><div id="toc-wrapper_1-0" class="comp toc-wrapper mntl-toc mntl-block" data-chop-mobile="false" data-desktop-bp="70em" data-offset="60" data-tracking-container="true"><div id="mntl-toc__inner_1-0" class="comp mntl-toc__inner mntl-block"><div id="mntl-toc__heading_1-0" class="comp mntl-toc__heading mntl-block js-toc-toggle" data-click-tracked="true" data-desktop-bp="70em"><span id="mntl-toc__heading-text_1-0" class="comp mntl-toc__heading-text mntl-text-block">Table of Contents</span> <div id="mntl-toc-toggle_1-0" class="comp mntl-toc-toggle mntl-block"><div id="mntl-toc-toggle__btn_1-0" class="comp mntl-toc-toggle__btn mntl-text-block js-mntl-toc-toggle" data-click-tracked="true" data-desktop-bp="70em" data-collapsed-text="View All" data-expanded-text="View All">View All</div> <svg class="icon icon-circle-arrow icon-circle-arrow" > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-circle-arrow" href="#icon-circle-arrow"></use> </svg></div> <svg class="icon icon-arrow " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-arrow" href="#icon-arrow"></use> </svg></div> <div id="mntl-toc__mobile-toggle_1-0" class="comp mntl-toc__mobile-toggle mntl-block js-sticky-toggle"><span id="mntl-toc__heading-text_2-0" class="comp mntl-toc__heading-text mntl-text-block">Table of Contents</span> <svg class="icon icon-arrow " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-arrow" href="#icon-arrow"></use> </svg></div> <ul id="mntl-toc__list_1-0" class="comp mntl-toc__list mntl-toc__list-heading expert-content"><li id="mntl-toc__list-item_1-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_1-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-practice-mindfulness-meditation" rel="nocaes" id="mntl-toc__list-item-link_1-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Practice Mindfulness</span></a></div></li> <li id="mntl-toc__list-item_2-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_2-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-meditate-often-for-more-benefits" rel="nocaes" id="mntl-toc__list-item-link_2-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Meditate Often</span></a></div></li> <li id="mntl-toc__list-item_3-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_3-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-build-a-sustainable-practice" rel="nocaes" id="mntl-toc__list-item-link_3-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Build a Practice</span></a></div></li> <li id="mntl-toc__list-item_4-0" class="comp mntl-toc__list-item mntl-block"><div id="mntl-toc__list-item-heading_4-0" class="comp mntl-toc__list-item-heading mntl-block"><a href="#toc-meditation-is-about-recovery" rel="nocaes" id="mntl-toc__list-item-link_4-0" class="mntl-toc__list-item-link mntl-text-link mntl-toc__list-item-link js-mntl-toc-link" data-tracking-container="true" ><span class="link__wrapper">Meditation Is About Recovery</span></a></div></li></ul></div></div></div></div> </div><div class="loc article-content"><div id="article__broad-video-jw_1-0" class="comp article__broad-video-jw mntl-jwplayer-broad mntl-block is-hidden" data-pixel-depth="100"><div id="mntl-jwplayer-broad__video_1-0" class="comp mntl-jwplayer-broad__video mntl-jwplayer mm-video lazyload" data-bgset data-sizes="auto"></div> <div id="mntl-jwplayer-broad__title_1-0" class="comp mntl-jwplayer-broad__title mntl-block"><div id="mntl-jwplayer-broad__title--text_1-0" class="comp mntl-jwplayer-broad__title--text mntl-text-block type--mouse"></div> <button id="mntl-jwplayer-broad__title-icon--close_1-0" class="comp mntl-jwplayer-broad__title-icon--close mntl-block type--shrew-bold" data-click-tracked="false"><span id="mntl-text-block_1-0" class="comp mntl-text-block">Close</span> <svg class="icon close-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#close-icon" href="#close-icon"></use> </svg></button></div></div> <div id="wellness-sc-page_1-0" class="comp wellness-sc-page mntl-sc-page mntl-block structured-content article-content expert-content right-rail__offset lock-journey" data-sc-sticky-offset="60" data-sc-ad-label-height="24" data-sc-ad-track-spacing="100" data-sc-min-track-height="250" data-sc-max-track-height="600" data-sc-breakpoint="50em" data-sc-load-immediate="4" data-sc-content-positions="[400, 1400, 1400, 1700, 2000, 2200, 2400, 2600, 2800]" data-bind-scroll-on-start="true"><p id="mntl-sc-block_1-0" class="comp mntl-sc-block mntl-sc-block-html"> In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons. <a href="https://www.verywellmind.com/what-is-meditation-2795927" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">Meditation</a> is one mind-body practice that can have powerful mood-boosing benefits. It can be a beneficial tool for combatting the winter blahs you might experience during the colder, darker months of the year.<span class="ql-inline-citation" data-cite="3"></span> </p> <div id="mntl-sc-block_2-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_3-0" class="comp mntl-sc-block mntl-sc-block-html"> Some experts suggest that mindfulness-based practices (like meditation and yoga) may even be helpful for people with <a href="https://www.verywellmind.com/what-is-seasonal-affective-disorder-1065408" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">seasonal affective disorder</a> (SAD).<span class="ql-inline-citation" data-cite="1"></span> SAD is a type of mood disorder that people may experience during fall and winter. </p> <div id="mntl-sc-block_4-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_5-0" class="comp mntl-sc-block mntl-sc-block-html"> "Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality," says Tal Ben-Shahar, PhD, co-founder and chief learning officer of the <a href="https://www.happinessstudies.academy/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="nofollow">Happiness Studies Academy</a>.<br> </p> <div id="mntl-sc-block_6-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--key-takeaway_1-0" class="comp wellness-sc-block-callout--key-takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-key-takeaway theme-key-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_1-0" class="comp mntl-sc-block-callout-heading mntl-text-block">At a Glance</h3> <div id="mntl-sc-block-callout-body_1-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Meditation has <a href="https://www.verywellmind.com/meditation-4157199" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">many known health benefits</a>, including improving your mood and overall well-being during winter's long, cold months. Keep reading to see what mental health and meditation experts say about the best ways to use this tool to get through the difficult winter months.</p></div></div> <div id="wellness-sc-block-featuredlink--related_1-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/the-winter-issue-featuring-wayne-brady-6744227" rel="nocaes" id="mntl-sc-block-featuredlink__link_1-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">The Winter Issue Featuring Wayne Brady</span></a></div> <div id="mntl-sc-block_9-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-practice-mindfulness-meditation"></span><h2 id="mntl-sc-block_10-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Practice Mindfulness Meditation </span> </h2> <p id="mntl-sc-block_11-0" class="comp mntl-sc-block mntl-sc-block-html"> While many techniques are worth trying, <a href="https://www.verywellmind.com/mindfulness-meditation-88369" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">mindfulness meditation</a> is highly recommended for decreasing worried thoughts, improving mood, and managing stress.<span class="ql-inline-citation" data-cite="2"></span> Best of all, you can use this technique at any time throughout your day.  </p> <div id="mntl-sc-block_12-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_13-0" class="comp mntl-sc-block mntl-sc-block-html"> Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice. </p> <div id="mntl-sc-block_14-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_16-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Find a Focal Point </span> </h3> <p id="mntl-sc-block_17-0" class="comp mntl-sc-block mntl-sc-block-html"> Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person.<br/> </p> <div id="mntl-sc-block_18-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_1-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_2-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>When we rest our mind on an object without trying to change it, without criticizing it—just observing it with friendly curiosity—we begin to see more clearly. </p></div></div> <h3 id="mntl-sc-block_21-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Return to Focus </span> </h3> <p id="mntl-sc-block_22-0" class="comp mntl-sc-block mntl-sc-block-html"> Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be. </p> <div id="mntl-sc-block_23-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_25-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Breathe Slowly, Gently, and Deeply </span> </h3> <p id="mntl-sc-block_26-0" class="comp mntl-sc-block mntl-sc-block-html"> While this applies to most meditation practices, though not all, <a href="https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">breath</a> is often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change. </p> <div id="mntl-sc-block_27-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_29-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Practice Non-Judgement Acceptance </span> </h3> <p id="mntl-sc-block_30-0" class="comp mntl-sc-block mntl-sc-block-html"> The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.<br/> </p> <div id="mntl-sc-block_31-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredquote--none_1-0" class="comp wellness-sc-block-featuredquote--none wellness-sc-block-featuredquote-base mntl-sc-block-featuredquote theme-none"> <div class="mntl-sc-block-featuredquote__quote-wrapper"> <div class="mntl-sc-block-featuredquote__quote"> <p>Whether you managed to focus for 20 minutes straight, caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter. There is no good or bad meditation; there is only meditation.</p> </div> <div class="mntl-sc-block-featuredquote__credit-wrapper"> <div class="mntl-sc-block-featuredquote__credit"> <span> — </span> <span>DR. TAL BEN-SHAHAR</span> </div> </div> </div> </div> <div id="mntl-sc-block_33-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredlink--readnext_1-0" class="comp wellness-sc-block-featuredlink--readnext wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block readnext-link readnext-link theme-readnext"><a href="https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696" rel="nocaes" id="mntl-sc-block-featuredlink__link_2-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">5 Meditation Techniques to Get You Started</span></a></div> <div id="mntl-sc-block_35-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-meditate-often-for-more-benefits"></span><h2 id="mntl-sc-block_36-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Meditate Often for More Benefits </span> </h2> <p id="mntl-sc-block_37-0" class="comp mntl-sc-block mntl-sc-block-html"> Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing can <a href="https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">lead to burnout</a>.  </p> <div id="mntl-sc-block_38-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_39-0" class="comp mntl-sc-block mntl-sc-block-html"> Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognize all of the senses that surround you. If you’re <a href="https://www.verywellmind.com/meditation-for-beginners-3566846" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">new to meditation</a>, start slowly and know that short meditation sessions offer just as many benefits as long ones. </p> <div id="mntl-sc-block_40-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_41-0" class="comp mntl-sc-block mntl-sc-block-html"> Chris Lemig, CHT, contributor to <a href="https://www.choosingtherapy.com/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="nofollow">Choosing Therapy</a>, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day. </p> <div id="mntl-sc-block_42-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--pullquote_1-0" class="comp wellness-sc-block-callout--pullquote wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-pullquote theme-pullquote" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><h3 id="mntl-sc-block-callout-heading_2-0" class="comp mntl-sc-block-callout-heading mntl-text-block">Dr. Tal Ben-Shahar</h3> <div id="mntl-sc-block-callout-body_3-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Ten minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system.</p></div> <div id="theme-pullquote__author_1-0" class="comp theme-pullquote__author mntl-text-block">— Dr. Tal Ben-Shahar</div></div> <div id="wellness-sc-block-featuredlink--related_2-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/best-meditation-apps-4767322" rel="nocaes" id="mntl-sc-block-featuredlink__link_3-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">The 7 Best Meditation Apps of 2024</span></a></div> <div id="mntl-sc-block_45-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-build-a-sustainable-practice"></span><h2 id="mntl-sc-block_46-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Build a Sustainable Practice </span> </h2> <p id="mntl-sc-block_47-0" class="comp mntl-sc-block mntl-sc-block-html"> Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself. </p> <div id="mntl-sc-block_48-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_49-0" class="comp mntl-sc-block mntl-sc-block-html"> If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help. </p> <div id="mntl-sc-block_50-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_52-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Listen Deliberately </span> </h3> <p id="mntl-sc-block_53-0" class="comp mntl-sc-block mntl-sc-block-html"> Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar. </p> <div id="mntl-sc-block_54-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_56-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Sit in Silence </span> </h3> <p id="mntl-sc-block_57-0" class="comp mntl-sc-block mntl-sc-block-html"> Paul Greene, PhD, director of the <a href="https://manhattancbt.com/" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1" rel="nofollow">Manhattan Center for Cognitive-Behavioral Therapy</a>, recommends meditating at a time when you won't be disturbed. It's understandable to want some stress relief when things are chaotic at home, but he believes that's not the right time to meditate. </p> <div id="mntl-sc-block_58-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-callout--takeaway_2-0" class="comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway" data-tracking-id="mntl-sc-block-callout" data-tracking-container="true"><div id="mntl-sc-block-callout-body_4-0" class="comp mntl-sc-block-callout-body mntl-text-block expert-content"><p>Wait until things are quiet and you know you'll be left alone for a while.</p></div></div> <h3 id="mntl-sc-block_61-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Focus on Your Breath </span> </h3> <p id="mntl-sc-block_62-0" class="comp mntl-sc-block mntl-sc-block-html"> The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly. </p> <div id="mntl-sc-block_63-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_65-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Avoid Over-Meditating </span> </h3> <p id="mntl-sc-block_66-0" class="comp mntl-sc-block mntl-sc-block-html"> Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being. </p> <div id="mntl-sc-block_67-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredlink--related_3-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/how-long-should-you-meditate-5208166" rel="nocaes" id="mntl-sc-block-featuredlink__link_4-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">How Long Should You Meditate?</span></a></div> <div id="mntl-sc-block_69-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <h3 id="mntl-sc-block_71-0" class="comp mntl-sc-block mntl-sc-block-subheading"> <span class="mntl-sc-block-subheading__text"> Try Guided Meditation </span> </h3> <p id="mntl-sc-block_72-0" class="comp mntl-sc-block mntl-sc-block-html"> If you are new to meditation, having someone <a href="https://www.verywellmind.com/guided-meditation-getting-started-4174283" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">guide you through the process</a> can be helpful. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.  </p> <div id="mntl-sc-block_73-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-meditation-is-about-recovery"></span><h2 id="mntl-sc-block_74-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Meditation Is About Recovery </span> </h2> <p id="mntl-sc-block_75-0" class="comp mntl-sc-block mntl-sc-block-html"> While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realize that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time. </p> <div id="mntl-sc-block_76-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_77-0" class="comp mntl-sc-block mntl-sc-block-html"> “Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.<br/> </p> <div id="mntl-sc-block_78-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredlink--related_4-0" class="comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related"><a href="https://www.verywellmind.com/what-kind-of-stress-is-good-for-you-3145055" rel="nocaes" id="mntl-sc-block-featuredlink__link_5-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">Is Stress Actually Good for You?</span></a></div> <div id="mntl-sc-block_80-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <span class="heading-toc" id="toc-keep-in-mind"></span><h2 id="mntl-sc-block_81-0" class="comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading"> <span class="mntl-sc-block-heading__text"> Keep in Mind </span> </h2> <p id="mntl-sc-block_82-0" class="comp mntl-sc-block mntl-sc-block-html"> While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation. </p> <div id="mntl-sc-block_83-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <p id="mntl-sc-block_84-0" class="comp mntl-sc-block mntl-sc-block-html"> Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you. </p> <div id="mntl-sc-block_85-0" class="comp mntl-sc-block mntl-sc-block-adslot mntl-block"></div> <div id="wellness-sc-block-featuredlink--readnext_2-0" class="comp wellness-sc-block-featuredlink--readnext wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block readnext-link readnext-link theme-readnext"><a href="https://www.verywellmind.com/best-guided-meditations-4843806" rel="nocaes" id="mntl-sc-block-featuredlink__link_6-0" class="mntl-sc-block-featuredlink__link mntl-text-link " data-tracking-container="true" data-tracking-id="featured-link" ><span class="link__wrapper">Best Guided Meditations</span></a></div></div> <div id="post-article_1-0" class="comp post-article mntl-block"><div id="sources_1-0" class="comp sources mntl-block"><div id="mntl-article-sources_1-0" class="comp mntl-article-sources mntl-expandable-block" data-scroll-offset="70"><div class="loc toggle-content"><div id="mntl-article-sources__wrapper_1-0" class="comp mntl-article-sources__wrapper mntl-block" data-click-tracked="true" tabindex="0"><span id="mntl-article-sources__heading_1-0" class="comp mntl-article-sources__heading mntl-text-block">3 Sources</span> <svg class="icon show-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#show-icon" href="#show-icon"></use> </svg> <svg class="icon hide-icon " > <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#hide-icon" href="#hide-icon"></use> </svg></div> </div><div class="loc expandable-content"><div id="source-guidelines_1-0" class="comp source-guidelines mntl-text-block">Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our <a href=/our-editorial-process-4778006>editorial process</a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.</div> <div id="mntl-article-sources__citation-sources_1-0" class="comp mntl-article-sources__citation-sources mntl-citation-sources mntl-sources" data-tracking-container="true"> <ol class="mntl-sources__content"> <li class="mntl-sources__source" id="citation-3"><p>Jamil A, Gutlapalli SD, Ali M, et al. <a href="https://doi.org/10.7759/cureus.40650" class="pseudoStyle" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Meditation and its mental and physical health benefits in 2023</a>. <em>Cureus</em>. 2023;15(6):e40650. doi:10.7759/cureus.40650</p></li> <li class="mntl-sources__source" id="citation-1"><p>Melrose S. <a href="https://doi.org/10.1155/2015/178564" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Seasonal affective disorder: An overview of assessment and treatment approaches</a>. <em>Depress Res Treat</em>. 2015;2015:178564. doi:10.1155/2015/178564</p></li> <li class="mntl-sources__source" id="citation-2"><p>Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. <a href="https://doi.org/10.1146/annurev-clinpsy-021815-093423" class="pseudoStyle" data-component="link" data-source="inlineLink" data-type="externalLink" data-ordinal="1">Mindfulness meditation and psychopathology</a>. <em>Annu Rev Clin Psychol</em>. 2019;15:285-316. doi:10.1146/annurev-clinpsy-021815-093423</p></li> </ol> </div> </div></div></div> <div id="author-bio_1-0" class="comp author-bio "> <div class="loc author-bio__image"><img data-src="https://www.verywellmind.com/thmb/p-w6vDKUjhFVxkLr0sRGTCslMf4=/144x144/filters:no_upscale():max_bytes(150000):strip_icc()/Sarah-Sheppard-660-36d0c1dc49cf4f7990a9be04ecea24e0.jpg" width="144" height="144" alt="Sarah Sheppard" class="lazyload universal-image__image" data-expand="300" /> <noscript> <img 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