7 Simple Science-Backed Ways to Supercharge Your Meditation and Go Deeper

Photography: Maya Armony

Struggling with Stillness? You’re Not Alone

Meditation is an incredible tool for mental clarity, emotional balance, and overall well-being—but let’s be real, it can also feel really challenging. In a world that thrives on instant gratification and constant stimulation, sitting still in silence isn’t exactly easy.

Most of us know meditation is good for us, but that doesn’t mean it’s simple to make it a habit. If you’ve ever struggled to quiet your mind or stick with a practice, these seven practical tips can help you settle in, stay consistent, and experience deeper meditation.

1. Tame the Monkey Mind with a Focal Technique

If your thoughts jump around like a restless monkey, simply sitting in silence can feel frustrating. Instead of trying to “turn off” your thoughts, try directing them using a focal technique—a simple tool that keeps your attention anchored.

One of the best beginner-friendly focal techniques is a mantra, a word or phrase you silently repeat. The Sanskrit word mantra translates to “mind vehicle,” helping your thoughts drift into relaxation.

Try this: Use the “soft belly” mantra—internally say “soft” on your inhale and “belly” on your exhale. This helps you focus on your breath and settle into stillness.

2. Use Breathwork to Ease Into Meditation

Breathwork isn’t just about noticing your breath—it’s an intentional technique that activates the parasympathetic nervous system, helping you relax faster.

Certain pranayama techniques (yogic breathwork) prime your nervous system for deep meditation, making it easier to enter a calm, focused state instead of battling racing thoughts.

Learn more about breathwork for meditation here.

3. Struggling to Sit? Try Lying Down

Many guided meditations encourage you to “sit up tall,” but if sitting feels uncomfortable, it might actually be distracting you from deep meditation.

If you deal with body pain, tension, or discomfort, try lying down instead. This simple shift can help you fully relax without focusing on discomfort in your spine or hips.

4. Add Music for a Deeper Experience

Sound is a powerful way to enhance meditation and enter a trance-like state.

Meditation music, rhythmic drumming, or binaural beats can help synchronize brainwave activity, making it easier to slip into deep relaxation and heightened awareness.

5. Shift Your Mindset: Every Session is Different

One of the biggest meditation myths? That every session should feel blissful. Reality check: Some days your mind will wander more than others. And that’s okay!

Instead of judging your meditation, focus on what’s possible today. Each time you practice, you’re strengthening your ability to focus, even if it doesn’t feel perfect.

6. Start Small to Stay Consistent

If meditation feels daunting, keep it short! Even just 5 minutes a few times a week can help you build a lasting habit.

You don’t need to meditate for an hour to see benefits—consistency is more important than length. Once you’ve built the habit, you can naturally increase your meditation time.

7. Meditate in the Morning (or Find Your Ideal Time)

Science shows that new habits stick better when practiced in the morning, since our willpower is strongest earlier in the day.

But if you’re not a morning person, that’s okay! Find a time that works for you, whether it’s:

• Midday to reset between work and life

• Evening to transition from productivity to relaxation

• Right before bed to enhance sleep quality

Want to Make Meditation Easier? Grab My Free Guide!

If meditation still feels like a struggle, don’t worry—I’ve got you covered! Download my free guide, Cultivate Your Calm, and get simple, science-backed techniques to help you build a sustainable meditation practice.

✨ Cultivate Your Calm:
A Simple Guide for Nervous System Regulation ✨

In this free resource, you’ll get:

🌿 3 beginner-friendly breathwork techniques
🧘 A guided recording to help you ease into stillness
⚡ Science-backed methods to shift from stress to calm in minutes

Grab your free guide here

Start meditating with more ease so you can have a lot more peace, focus, and inspiration. You’ve got this! 😊✨