Process published — nice work
What you do next determines whether this becomes real training. Pick one:
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0 of 5 steps completedStep-by-Step Instructions
1 Step 1: Pick a guided app
Step 1: Pick a guided app
Guided apps remove the 'wait what am I doing' barrier. The voice walks you through it. Two best for beginners: Headspace and Calm.
Insight Timer (free)
Free with paid premium option. Massive library of guided meditations.
10% Happier ($100/year)
Practical, skeptic-friendly. Best for people who don't connect with woo language.
2 Step 2: Start with 5 minutes (not 20)
Step 2: Start with 5 minutes (not 20)
Daily 5 minutes beats weekly 30 minutes. Build the habit before the duration. Most beginners try too long and quit.
5 min daily for 30 days, then increase
Same time every day. Build into existing routine (morning coffee, after brushing teeth).
3 Step 3: Same time + place every day
Step 3: Same time + place every day
Habits stick when triggered by existing routine. After morning coffee, after brushing teeth, before bed. Couch in living room, chair in bedroom — same spot daily.
Right after morning coffee
Coffee → meditation → start day. Common, effective trigger.
Right before bed
Wind down + sleep better. Sleep meditations work too.
4 Step 4: Don't fight thoughts — notice and return
Step 4: Don't fight thoughts — notice and return
Beginners think meditation is 'no thoughts.' It's not. Thoughts come; you notice; you return to the breath. That's the entire skill. Doing it 100 times in 5 minutes is success, not failure.
Thoughts arise = normal. Just notice and return to breath
Each return is a rep. The mind learns to return faster over time.
Don't judge yourself for wandering
Self-criticism is more disruptive than the wandering itself. Be neutral about it.
5 Step 5: Build to 10-20 minutes after 30 days
Step 5: Build to 10-20 minutes after 30 days
Once 5 minutes daily is automatic, gradually add minutes. Most regular meditators land at 10-20 minutes. Diminishing returns past that.
Add 2-3 min every 2 weeks after 30-day habit is set
Slow ramp keeps it sustainable.
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