A Simple Meditation Exercise

Meditation has become a core part of my day. It helps me shift gears and clear my head. But it didn’t start that way.

I’ve always been on the move, chasing ideas and juggling projects. Sitting still felt unproductive. If I wasn’t doing something, I wasn’t making progress. That was the story I told myself. I knew meditation (and sleep, and exercise) was good for me, but I just didn’t treat it like a priority. I was functioning fine, so I didn’t feel the need to change.

Eventually, the stress of always being “on” caught up with me. I knew I couldn’t keep going like that. Something had to give.

I stepped back to re-evaluate my priorities. As part of that broader reset, one of the first things I did was carve out two, 15-minute meditation breaks: one before work, and one before shifting into family mode at the end of the day.

It was a small change, but one I could commit to. And within a month or two, I started to feel it:

• Less stress
• More calm
• A noticeable lift in mood
• A quiet pride in choosing to take better care of myself

Those two breaks have since become important anchors in my day, opening up the space for me to breathe, refocus, and be more intentional with how I show up.

What’s surprised me most is how simple meditation can be. I’ve tried different techniques over the years, but this one’s been the most effective—and it actually fits into a busy day.

The biggest shift has been in how I relate to my thoughts. I don’t get swept up in them as easily. I notice them, let them pass, and move on. That one habit alone has made a huge difference.

The exercise

There are a lot of ways to meditate. I’ve experimented with many, but the one below has become my go-to. It’s short, easy to do anywhere, and doesn’t require an app. All you need is a little quiet, a place to sit, and maybe a set of headphones.

This exercise combines focused breathing with a strong visual anchor. The goal is to give your mind something steady to rest on so thoughts can come and go without pulling you off center.

You can choose from three different scenes: mountains, ocean, or grassland. Go with whatever feels most calming to you. Try to stay with it for 10–15 minutes.

If you like, you can also use a mantra; a simple phrase you repeat silently to help focus your mind. One I’ve found helpful is:

“I expand in abundance, success and love every day, as I inspire those around me to do the same.”

Mountain Scene

Directions:

1. Open Spotify and find a nature recording deep within the mountains. Set it to loop.
2. Sit comfortably, either upright in a chair or cross-legged on the floor. Rest your hands gently.
3. Close your eyes and take slow breaths. Inhale for 4 counts, hold for 2, exhale for 8. Do this 4 times.
4. Visualize yourself sitting at the edge of a quiet forest, looking out over a massive mountain range. Below, a wide lake reflects the trees. In front of you stands one towering mountain, steady and still.
5. Keep your focus gently on that central mountain. If your mind drifts (and it will), don’t fight it. Just notice the thought, and let it pass like a bird flying across the sky, from one side of the range to the other.
6. Return to the mountain. Return to your breath. If you’re using a mantra, repeat it softly in your mind. Let the feeling of stillness deepen.
7. When you’re ready to finish, gently bring your awareness back to the room. Slowly open your eyes.

Ocean Scene

Directions:

1. Open Spotify and find a nature recording of ocean waves. Set it to loop.
2. Sit comfortably, arms relaxed. Close your eyes.
3. Breathe slowly: inhale for 4, hold for 2, exhale for 8. Repeat 4 times.
4. Picture yourself sitting on a quiet beach, looking out over the ocean. Waves crash gently. The breeze comes and goes. In the distance, the sun is beginning to set.
5. Let your focus rest on the horizon, where the sun is dipping into the sea. If thoughts come up, picture them as boats gliding across the water, appearing, moving along, and fading out of view.
6. Stay with the scene. Breathe. If using a mantra, return to it as needed. Let the ocean’s rhythm carry you.
7. When you’re ready, slowly return your focus to the present. Open your eyes.

Grassland Scene

Directions:

1. Open Spotify and find a nature recording of a grassland. Set it to loop.
2. Sit comfortably. Close your eyes.
3. Start with four deep breaths: inhale for 4, hold for 2, exhale for 8.
4. Imagine sitting in the middle of a vast green field. Hills roll in every direction. In the distance, one large tree stands tall on the highest hill.
5. Keep your attention gently on that tree. Let the landscape hold you. If distractions arise, picture each one as a deer crossing the grass, visible for a moment, then gone.
6. Stay with the tree. Feel the air, the space, the quiet. Repeat your mantra if you like.
7. When it feels right, gently come back to the room and open your eyes.

Meditation doesn’t need to be perfect. Your mind will wander. Some days it’ll feel deeper than others. That’s okay. What matters is showing up, even for just 10 minutes, and giving yourself that pause. That space. That’s where the shift begins.