Ideal meditation routine

A practical routine is about 13 minutes of meditation daily: sit or lie down comfortably, close your eyes, and attend to your breathing and a point about an inch behind your forehead. When your attention wanders, gently bring it back to both—repeating that refocusing is part of the practice, not a sign of failure. 1

• 1. Sit or lie down comfortably. Set a timer for about 13 minutes, close your eyes, and focus on your breathing. 2
• 2. Gently return your attention. When your mind wanders, refocus on your breath and the point just behind your forehead; the repeated return is central to the exercise. 3
• 3. Potential benefits: Daily practice was associated with improvements in focus, mood, stress, sleep, and memory. 4
• 4. For relaxation, try NSDR or Yoga Nidra. These are relaxation-focused practices, distinct from the attention-demanding refocus meditation. The Waking Up app offers guided meditations and Yoga Nidra sessions. 5 6