Habit 4/12 - Meditation—Finding Stillness in the Everyday Chaos

If I’m being honest, meditation wasn’t something I ever saw myself doing. My mind is always racing, my to-do list is never-ending, and sitting still for even a minute? That felt impossible. But, like a lot of things, I didn’t realize how badly I needed it until I gave it a real shot.

At first, it felt awkward, almost frustrating. How can sitting still help with anything, I thought? But now, it’s become one of those non-negotiables for me—something that grounds me and brings me clarity, no matter how chaotic things feel.

Here’s why meditation became such a game-changer for me and how it might do the same for you.

The Beauty of Stillness

When I first started, the hardest part was slowing down. I felt like my mind was running a marathon even though my body was sitting still. But then, something shifted. Over time, I realized meditation wasn’t about clearing my mind of thoughts (which seemed impossible) but more about observing them—letting them come and go without getting too attached.

It’s like stepping outside of the noise and watching it from a distance. There’s clarity in that stillness. And the more I practiced, the more I started to notice that clarity spilling over into other areas of my life. I felt less reactive, more present, and, surprisingly, more at peace with everything going on around me.

Types of Meditation (Find What Works for You)

There’s no one-size-fits-all when it comes to meditation, and that’s one of the things I love most about it. Depending on how I’m feeling, I switch things up. Some days I crave stillness and silence, while other days, I need a bit more structure. Here are a few types of meditation that I’ve found helpful:

1. Mindfulness Meditation: This is the most common type I practice. It’s all about staying present and aware of your thoughts and surroundings. It’s simple but powerful. You can practice mindfulness anywhere—whether you’re sitting on a cushion or just walking through the park.

2. Guided Meditation: I use this when I’m feeling particularly scattered or overwhelmed. It’s like having someone walk you through the process, helping you focus on your breath, your body, or even a specific intention. It’s great for beginners or those days when you need a little extra guidance.

3. Loving-Kindness Meditation (Metta): On days when I feel disconnected or even frustrated (yes, we all have those days!), I turn to loving-kindness meditation. It’s all about sending good vibes—first to yourself and then to others. It’s a beautiful way to cultivate compassion and shift your mindset.

4. Body Scan Meditation: This one’s perfect for winding down at the end of a long day. It involves mentally scanning your body, noticing any tension, and consciously releasing it. It’s a fantastic way to relax and reconnect with yourself, especially after hours of hustle and stress.

   
   

Meditation for the Restless Mind (Hello, ADHD Friends!)

For those of you who have minds that wander a million miles a minute (I see you, ADHD warriors!), meditation might seem impossible at first. Trust me, I get it. But what I’ve found is that starting small—like, really small—makes all the difference. Two minutes is enough. Even one minute, if that’s all you can manage.

The key is to not beat yourself up if your mind drifts. Because guess what? It will. And that’s okay. The goal isn’t to stop your thoughts but to gently bring your attention back when you notice you’ve wandered. The more you do it, the easier it becomes, and over time, you’ll notice you’re able to focus better and stay more present throughout the day.

Meditation as a Daily Reset

One of the best things about meditation is how it acts as a reset button. Whether my day starts off on the wrong foot or I hit a midday slump, meditation gives me the space to pause, breathe, and start fresh. It’s amazing how just a few minutes can shift your entire mindset.

On stressful days, I rely on this habit more than ever. It helps me clear the mental clutter and gives me that boost of calm and clarity I need to carry on. Even five minutes can be enough to change the course of my day.

My Simple Meditation Routine

You might be wondering how I fit this into my life. And truthfully, it’s a very cyclical process. Right now I’m going through a specific training so I try to do a 45min- 1h long meditation a day as often as I can, but normally I will do 10-20 minute long meditation and be super content . And if I’m having a tough day, I might sneak in another 5-10 minutes in the afternoon or evening.

I don’t stress if I miss a day. Meditation isn’t about perfection—it’s about practice. It’s about coming back to yourself, no matter how busy or chaotic things get. And the more you practice, the more you realize that even in the chaos, you can find calm.

How Meditation Changed My Life

Meditation has taught me that peace isn’t something you find outside yourself—it’s something you create from within. It’s a habit that’s transformed how I handle stress, how I show up for myself, and how I navigate the inevitable ups and downs of life.

If you’re new to it, I encourage you to start small. Just a minute or two a day can make a world of difference. And remember, it’s not about doing it “right”—it’s about showing up, breathing, and letting the rest unfold naturally.

This is Habit 4/12 from my “ 12 Life Changing Habits series” . Check out the rest and let me know which helped you the most!

Your Favorite Mindset Coach,

Dana Grinberga