Hands up if you’ve ever tried meditating, only to say “I can’t do it.” or “I don’t have time.” I get it. I’ve been there. When I first started meditating at 25, it was during a particularly challenging period in my life. Meditation became a crucial healing tool for me. But once I got through that tough time and life stabilised, I stopped. I thought, “Things are good now. I don’t need this anymore.”
This became a cycle for the next twelve years. I’d find myself struggling—mentally, emotionally, or physically—and I’d return to meditation. It would help me feel better, more grounded. But as soon as I felt stable again, I’d drop it. It wasn’t until I realised that meditation isn’t just a tool for crisis management but a foundation for daily life that everything changed.
Honestly, meditation has been the one tool that has given me life-changing transcendental experiences and has had the most transformational effects on my life. Even as a psychologist with all the tools and know-how who has had multiple rounds of different therapies. It’s why I developed the Mind-Body-Soul Method™️.
The Time Barrier
One of the most common barriers to meditation I encounter is the belief that there simply isn’t enough time. “My schedule is already packed,” people say. “This is just another thing to add to my to-do list.”
Nicholas Janni, in his book Leader as Healer, explains this beautifully: “Meditation is not an add-on; it’s an underpinning.” This shift in perspective was transformative for me. Now, meditation is the cornerstone of my day, the foundation from which everything else is built. It’s not just another task on my list—it’s the bedrock of my wellbeing.
The idea that meditation requires a significant time investment is a myth. You don’t need to carve out an hour of your day. Start small. Five minutes can make a difference. I meditate in the morning, right after I wake up. I do some mantras as I’m stirring awake—this helps me focus, especially since I have ADHD and my mind is already racing the moment I open my eyes. I get up, tend to my pets, make a coffee, and then return to bed to meditate as my coffee cools. It’s become a seamless part of my routine.
The key is to integrate meditation into your existing habits. You don’t need a special cushion, a specific posture, or a room full of candles. I meditate from my bed every morning. It’s simple, practical, and effective. Whether it’s five minutes or twenty, the consistency matters more than the duration.
The Myth of the “Right” Way to Meditate
There’s a common misconception that meditation requires sitting cross-legged in the lotus position, focusing solely on your breath. While this is one form of meditation, it’s not the only one—and for many, it’s not the most accessible.
I’ve learned through trial and error that there are different types of meditation, and some may work better for you depending on how your brain functions. For example, visualisation meditations and mantra meditations can be especially helpful for those with overactive minds. These practices engage the brain in a way that makes it easier to manage intrusive thoughts.
If you’ve tried meditation and felt it didn’t work for you, it’s likely because you tried one type that didn’t resonate. The beauty of meditation is its versatility. Once you find a practice that suits you, you’ll notice your mind quieting throughout the day, giving you more control over your thoughts and reducing autopilot behaviour.
Mantras: A Tool for the Auditory Processor
As someone with aphantasia—the inability to visualise—I’ve found mantra meditation to be particularly effective. When I try to picture something in my mind, it’s fuzzy and grey. But I’m an auditory processor. For most of my life, I’ve had songs and lyrics running through my head—non-stop, on repeat, forever. Mantras allow me to replace those automatic thoughts with something intentional and positive. As much as I love speed rapping to Eminem, words are powerful and I’m now a lot more careful about what I let into my psyche.
For example, as soon as I wake up, I repeat the mantra: “Good morning, Kirsty. I love you.” or something along those lines. If you live alone or are single, you might not hear someone tell you they love you for a long time. This mantra reminds me to love myself as much as I love others and put’s me in a positive state of mind when I wake up. It’s especially helpful to do this in the morning when stirring from sleep, because: a) cortisol (the stress hormone) is at its peak, meaning the automatic thoughts are typically negative, and b) the brain is emitting alpha brain waves, which make you more suggestible. You can literally brainwash yourself toward the positive. Telling myself “I love you” is a practice that took a while to feel genuine, but now it’s a meaningful part of my morning routine. If you’ve never told yourself “I love you” give it a try. You might feel silly or other resistance at first, but start getting curious about why that is. With that curiosity and repetition, it will begin to feel more comfortable.
Now, some people might call the above an affirmation. I’m not too concerned about the terminology. Mantras and affirmations are often used interchangeably, but there are subtle distinctions between them. An affirmation is typically a conscious, present-tense statement—like a whispered reminder to rewire old beliefs: “I am lovable.” A mantra carries a deeper, more traditionally spiritual resonance. It’s less about rewiring the mind and more about attuning the body and soul through repetition—like a tuning fork that vibrates beneath the noise. Both can ground you and reorient your nervous system. The difference lies in the depth of intention: affirmations shape thought; mantras shape state.
Visualisation: For Those Who Can See It
If you’re someone who can visualise easily—you might naturally see or think in pictures—this type of meditation might be very effective for you. Visualisation meditations involve creating mental images—whether it’s a peaceful scene, a goal you’re working toward, or a symbol of strength.
This practice can be grounding and motivating, and especially helpful for manifesting a desired outcome. It’s not “woo”, the highest performing athletes (e.g., Michael Phelps), speakers, and business leaders visualise and mentally rehearse themselves performing optimally. Regardless of whether you can visualise or not, the emotion behind the mental rehearsal (e.g., joy, accomplishment, love, peace) is often the most powerful component of the practice.
Sensory Awareness and Emotion in Meditation Practice
Meditation isn’t just about clearing your mind—it’s about coming home to your body. When you engage your senses during practice, you shift from “thinking about presence” to actually feeling it. You can focus on the texture of your breath, the way the air moves across your skin, the weight of your body being held by the earth, the feel of the materials on your body, or the imagining of holding something in your hands. The more attuned you are to your senses, the easier it becomes to recognise the subtle layers of emotion that live beneath the surface.
Any emotions that come up don’t need to be silenced or pushed away. Let them rise. Let them inform. Get curious about their message for you. Really your emotions just want to be seen—you don’t have to do anything with them.
Breath Awareness: A Practice of Patience
Breath-focused meditation is often considered the “classic” form, but it’s also one of the most challenging, to me at least, and maybe for you. It requires patience and practice to sit with your breath and observe it without judgment. If you’re new to meditation, this might feel frustrating at first. Over time, it can help you develop a deeper sense of awareness and calm throughout your day.
The Ripple Effect of Consistent Practice
The benefits of meditation extend far beyond the time you spend in practice. When you meditate regularly, you’ll notice your mind becoming quieter throughout the day. You’ll have more control over your thoughts, and you’ll be less likely to operate on autopilot. This heightened awareness can lead to better decision-making, improved relationships, and a greater sense of peace.
For overthinkers and people with ADHD, meditation can be especially transformative. It helps you step back from the constant mental chatter and focus on what truly matters. It’s not about escaping your thoughts but learning to observe them without getting caught up in them.
Final Thoughts: Make It Your Own
Meditation doesn’t have to be complicated or time-consuming. It’s about finding what works for you and making it a consistent part of your life. Whether it’s a mantra, a visualisation, or simply focusing on your breath or body, the key is to approach it with curiosity and compassion.
I learnt the long and hard way that meditation isn’t just for when life feels overwhelming. It’s a practice that can help you stay grounded, focused, and connected to yourself—no matter what life throws your way. Start small, be patient, and trust the process. Your mind—and your life—will thank you.