5 Ways To Make Meditation Easy

Have you ever felt like meditation just isn’t for you? Maybe you’ve tried it and thought, “I don’t have time,” or “I don’t know how.” But here’s the truth: meditation is for everyone—and it's simpler than you might think.

Let’s tackle some common obstacles:

• Not enough time? You only need 3 minutes a day
• Don’t know how? This guide will make it easy.
• Too stressed? That’s exactly when you should start
• Not for me? Think again. Most human cultures have a history of meditation—it’s universal.

What is Mindfulness Meditation?

At its core, mindfulness meditation is about being present. It’s taking a moment to tune into the now. Whether you’re dealing with stress, improving your mindset, or boosting your overall health, meditation is a tool that’s accessible to anyone.

The benefits are huge. Regular meditation helps manage stress, enhances mindset skills, and promotes better physical health—including weight loss. Meditation helps improve metabolic health by reducing cortisol (the stress hormone) and improving insulin resistance. It also makes it easier to make clear, thoughtful decisions, meditation can help you skip impulsive choices like reaching for chocolate during stressful moments.

Here are 5 tips to make meditation an easy part of your day:

#1 - Don't Over Complicate It

Meditation doesn’t require a perfectly clear mind or sitting in silence for hours. It’s about taking a moment to focus on the present. You can simply sit and follow your breath, listen to a guided hypnosis to a guided meditation on an app, or even focus on sounds around you. Whether it’s the hum of a fan or birds chirping outside, letting your attention settle on these things is meditation.

#2 - Set Aside Just 3 Minutes A Day

It’s easier than you think to squeeze meditation into your schedule. Many find success by tying it to an everyday activity: right after waking up, after breakfast, at the end of the workday, or just before bed. Set a quiet timer on your phone for 3 minutes or use an egg timer. Even a short session makes a difference.

#3 - Embrace Wherever You Are

You don’t need a special spot or equipment to meditate. It can be as simple as sitting at the kitchen table with your morning coffee. Notice how the cup feels in your hand and how the drink feels in your mouth. Take deep breaths between sips.

You can also meditate in your parked car before going into work, or take a few mindful breaths while waiting in line at a café (put the phone away and just breath - it will do you good). It’s all about being present wherever you are.

#4 - Try This Simple Breathing Exercise

Here’s an easy exercise you can do anytime:

• Sit or lie down comfortably. Place one hand on your chest, and the other on your abdomen.
• As you breathe in, feel your abdomen rise while your chest stays still. Focus on the warmth of the breath as it moves through your body.
• Hold your breath for a count of four.
• Exhale slowly through your nose for a count of four.
• Repeat for a few rounds, keeping your focus on your breath and the way your body moves.

This simple exercise can help you relax almost instantly.

#5 - Be Kind To Yourself

There’s no “wrong” way to meditate. If your mind wanders, gently bring it back to your breath or the sensations in your body.

Even if you only manage to relax a little, that’s still fantastic.

Remember, you don’t need to reach some transcendent state to benefit. Any relaxation, even a 1/10, helps your body, mind, health, and metabolism.

After meditating, take a moment to reflect. How do you feel? Is your breathing slower? Are you more relaxed? Notice what works best for you and let go of any advice that doesn’t fit.

The key is consistency and finding a routine that suits you.

At Real Life Medicine, we believe in simple steps that lead to profound changes. Give meditation a try - it might just become your favourite 3 minutes a day.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!