Meditation can seem so daunting and esoteric, but it’s actually one of the simplest yet most beneficial practices you can incorporate into your daily routine.

At the gist of it, meditation is really about being present. Our mind is often all over the place and even much more so than we probably realize. When I bring up meditation, a lot of people say, “oh, I can’t sit still for that” or “I don’t have the time” and those are precisely the people who probably need it most.

When our minds are on auto-pilot, they’re likely to be consumed in circular or repetitive thoughts about things that have happened to us in the past or things we’re anticipating in the future. If you know me, you know that I enjoy reminiscing and I spend a lot time planning, but when you lose control over what your mind focuses on, you’re no longer in control of the situation. The prime example is insomnia: you want so badly to sleep, but you can’t seem to get your mind to stop running.

By incorporating some sort of meditation practice into your day, you build your mental ability to create the experiences in your life rather than be overcome by them. It also builds your ability to focus on one thing at a time which allows you to be more productive and creative, a state that’s not easily accessible when your mind is pulled in a million directions at any given time.

You know when you call your IT guys at work complaining about an issue on a website or application you’re trying to use? What does he usually advise you to do? One of two things: 1. Clear the cache on your browser or 2. Restart your computer. The funny thing is, it usually works. Meditation is exactly that… cleaning out all the junk you didn’t even know was clouding your ability to think clearly and operate efficiently as a human.

Here are some tips for getting started. There are so many options for how you can meditate. Try a few out and do what works best for you!

1. Keep it simple. Find a place where you won’t be tempted to check your phone, watch Netflix, or have to respond to someone. Set a timer for 5 minutes and focus on your breath. Every time your mind wanders, bring it right back to your breath and continue this until you hear the alarm.

Bonus Tip: Use a peaceful alarm like bells or birds chirping, not an abrupt one that reminds you of Monday morning. It prolongs the sense of peace.

2. ‎Find options for guided meditations. Yoga studios often offer these at no cost or for donations. You can also find a ton of apps (like Calm or Headspace) or YouTube videos. One of my favorites is this Smile Meditation.

3. ‎Incorporate meditation into something you’re already doing. Running, showering, cooking, and driving are my favorite times to practice being present. Feel the sensations and be aware of what’s around you. When you catch your mind rehashing something in the past or thinking about plans for the future, like what you’re going to eat (which is what I’m constantly thinking about), bring it back to the present moment.

Meditation doesn’t have to be limited to yogis and hippies. Even companies like Google have realized this as they’ve implemented programs like Search Inside Yourself for their employees. Experiment with a few varieties, then stick with it. You’ll be surprised at how this practice can transform your inner and outer world.

What kinds of meditation have you tried and how has the experience been?