If you think meditation is about "clearing your mind," you are wrong. The mind never clears. Meditation is the practice of noticing when your mind wanders and bringing it back.
1. The "Focus Muscle"
Every time you get distracted and bring your attention back to your breath, that is one "rep." Do this 100 times, and your focus muscle gets stronger.
2. Technique 1: The 5-Minute Breath Count
- Sit comfortably. Close your eyes.
- Count "1" on the inhale, "2" on the exhale.
- Count up to 10, then start again at 1.
- If you get lost in thought (you will), just start again at 1. No judgment.
3. Technique 2: NSDR (Non-Sleep Deep Rest)
Also known as Yoga Nidra. It's a guided body scan that puts your brain in a state of deep relaxation. 20 minutes of NSDR can feel like 3 hours of sleep.
4. Mindfulness in Daily Life
You don't have to sit to meditate.
- Walking Meditation: Feel your feet touching the ground.
- Eating Meditation: Actually taste your food instead of watching YouTube while eating.
5. The Science
MRI scans show that 8 weeks of meditation increases the thickness of the Prefrontal Cortex—the part of the brain responsible for planning, focus, and impulse control.
Start Small: Don't aim for 30 minutes. Start with 2 minutes a day. Consistency beats intensity.
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Written by Dan Harris (Author)
Expert educator and content creator passionate about making quality education accessible to all students across India.
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