Rooted in Stillness Part 2: How to Start Your Practice

By Daniel Febbroriello | April 27, 2025

In Part 1 of our Rooted in Stillness series, we explored the fascinating science behind how meditation and mindfulness practices physically change your brain through neuroplasticity. We examined research showing how regular stillness practice enhances stress resilience, improves focus, promotes emotional regulation, helps with sleep, and reduces symptoms of anxiety and depression.

But understanding the benefits is just the beginning. How do you actually start a practice that works for you? How much time do you need to dedicate to see meaningful results? And which of the many meditation styles might be the best fit for your unique temperament and goals?

In this second installment of our series, we'll answer these practical questions and provide a clear pathway to establishing your own effective stillness practice.

How Much Practice Do You Need?

One of the most common questions about stillness practices is: "How much do I need to do to see benefits?" The research provides encouraging answers:

The Power of Brief Daily Practice

While popular imagination might associate meditation with hours of sitting, research shows that even brief practices create meaningful changes. A study from Carnegie Mellon University found that just 25 minutes of meditation for three consecutive days reduced stress reactivity [1].

For sustainable long-term benefits, research suggests that consistency matters more than duration. A regular 10-minute daily practice appears to create more lasting changes than occasional hour-long sessions.

The Sweet Spot: 10-30 Minutes Daily

Multiple studies converge on what might be considered the "sweet spot" for maximum benefit with minimum time investment: 10-30 minutes of daily practice. This range appears sufficient to trigger the neuroplastic changes that lead to long-term benefits while remaining achievable for busy modern lifestyles.

A landmark study from Massachusetts General Hospital found that 27 minutes of daily meditation practice over eight weeks produced measurable changes in brain regions associated with memory, empathy, stress, and sense of self [2].

Benefit Timeline: What to Expect and When

If you're just beginning, it helps to have realistic expectations about when different benefits typically emerge:

First Week : Most beginners notice initial moments of calm and improved ability to recognize when they're stressed or distracted. Improved sleep quality is often one of the earliest benefits to appear.

2-4 Weeks : Increased awareness of thought patterns and emotional reactions develops. Many practitioners report better focus on daily tasks and faster recovery from stressful events.

4-8 Weeks : This is when structural brain changes begin to appear on neuroimaging. Practitioners typically experience more consistent benefits, including better emotional regulation and reduced reactivity.

3-6 Months : More substantial shifts occur, including baseline improvements in attentional control and stress resilience that maintain even during challenging periods.

The key insight from research is that while some benefits appear quickly, the most profound changes come through consistent practice over time. As neuroscientist Richard Davidson notes, "Meditation is not just a state; it's a trait that can be cultivated through regular practice."

Finding Your Stillness Practice

While meditation is perhaps the most studied stillness practice, it's important to recognize that various approaches can create similar benefits. The key is finding a practice that resonates with you personally:

Mindfulness Meditation

This approach involves paying attention to present-moment experiences—like your breath, bodily sensations, or sounds—with an attitude of openness and non-judgment. When the mind wanders (which it inevitably will), you simply notice this and gently return attention to your chosen focus.

Best for : Those seeking evidence-based practice with extensive research support; people who appreciate a straightforward, secular approach; those wanting to develop greater awareness of thought patterns.

Getting Started : Begin with a simple breath awareness practice. Set a timer for 5-10 minutes and bring gentle attention to the physical sensations of breathing. When you notice your mind has wandered (which is normal and expected), simply acknowledge this and return attention to the breath without self-criticism.

Moving Meditation

For those who find sitting still challenging, practices like tai chi, qigong, and walking meditation offer alternatives that incorporate gentle movement. These approaches are particularly beneficial for individuals who tend toward restlessness or who process experiences more kinesthetically.

Best for : Active individuals; those who struggle with restlessness; people who want to develop mind-body connection; anyone with difficulty sitting still.

Getting Started : Try a simple walking meditation by walking at a slow, deliberate pace, bringing attention to the sensations in your feet as they touch the ground. Or experiment with beginner-friendly tai chi or qigong through online videos specifically designed for beginners.

Breath-Focused Practices

Simple breath awareness and regulation techniques like box breathing (inhaling, holding, exhaling, and holding for equal counts) offer accessible entry points to stillness. These practices activate the parasympathetic nervous system, triggering the body's relaxation response within minutes.

Best for : Beginners; those seeking quick stress reduction techniques; individuals dealing with anxiety; people who want practices they can use discreetly throughout the day.

Getting Started : Try the 4-4-4-4 box breathing method: inhale for a count of 4, hold for 4, exhale for 4, hold for 4, and repeat for 5-10 cycles. This simple practice can be done anywhere and has immediate calming effects on the nervous system.

Guided Meditation

Following along with recorded instructions can significantly ease the learning curve for beginners. Guided meditations provide structure, prevent common pitfalls, and help maintain focus, making them excellent for those new to stillness practices.

Best for : Complete beginners; those who benefit from external structure; individuals who want variety in their practice; people who appreciate having an experienced guide.

Getting Started : Numerous free and subscription-based apps offer high-quality guided meditations of various lengths and styles. Popular options include Headspace, Calm, Insight Timer, and Waking Up, each offering slightly different approaches and teaching styles.

Body Scan Meditation

This practice involves systematically bringing attention to different parts of the body, typically starting from the toes and moving upward to the head. By consciously relaxing each body part, you promote physical relaxation that supports stress reduction and better sleep.

Best for : Those with sleep difficulties; individuals with chronic pain or tension; people seeking to improve body awareness; those who want a structured meditation approach.

Getting Started : Lie down in a comfortable position and systematically bring attention to each part of your body, starting with your toes and moving upward. Notice any sensations without trying to change them, spending about 20-30 seconds on each body region before moving to the next.

Tailoring Practice to Different Goals

Different stillness practices may be more beneficial for specific goals:

For Better Sleep

Research suggests that body scan meditation and guided sleep-specific meditations are particularly effective for sleep difficulties. A study published in JAMA Internal Medicine found that mindfulness practices that emphasize body awareness significantly improved sleep quality in adults with sleep disturbances [3].

Practicing in the evening, ideally 30-60 minutes before bedtime, appears to be most effective for sleep benefits.

For Stress Reduction

For acute stress, breath-focused practices like diaphragmatic breathing show immediate effects on heart rate variability and stress hormone levels. A study in the International Journal of Psychophysiology found that just 5 minutes of deep breathing significantly reduced cortisol levels and subjective stress [4].

For chronic stress, regular mindfulness meditation that cultivates non-reactivity to thoughts appears particularly effective, with cumulative benefits that strengthen over time.

For Improved Focus

Focused attention meditation, which involves sustaining attention on a single object (like the breath or a visual point), shows the strongest research support for enhancing concentration. A study published in Psychological Science found that just two weeks of 10-minute daily focused attention meditation improved GRE test scores by reducing mind-wandering [5].

For maximum focus benefits, morning practice appears to create the most noticeable improvements in attention throughout the day.

For Emotional Regulation

Practices that cultivate awareness of emotions in the body show particular benefit for emotional regulation. A neuroimaging study from UCLA found that labeling emotions during meditation activated the prefrontal cortex while reducing amygdala activity—a pattern associated with better emotional control [6].

Regular practice during calm periods builds the neural architecture that supports emotional regulation during challenging times.

Common Challenges for Beginners

Understanding and preparing for common hurdles can significantly increase your chances of establishing a sustainable practice:

Challenge: "I Can't Stop My Thoughts"

Reality Check : The goal of meditation isn't to eliminate thoughts but to change your relationship with them. Even experienced meditators have busy minds—the difference is they don't judge themselves for it.

Solution : Think of meditation as training in "beginning again." Each time you notice your mind has wandered, that moment of noticing is success, not failure. Gently bringing attention back to your focus (whether breath, body, or another anchor) is the actual practice.

Challenge: "I Don't Have Time"

Reality Check : Research from Harvard Business School found that meditation actually creates the subjective experience of having more time, not less [7]. The quality of attention we bring to tasks often matters more than quantity of time.

Solution : Start with just 5 minutes daily—a duration so short it's difficult to rationalize skipping. Consider "habit stacking" by attaching practice to an existing daily routine, such as after brushing your teeth or before your first cup of coffee.

Challenge: "I'm Too Restless"

Reality Check : Restlessness is a normal experience, especially for beginners or during stressful periods. Rather than viewing it as an obstacle, it can be incorporated into practice itself.

Solution : Try a moving meditation like walking meditation or gentle yoga. Alternatively, use the restlessness as your meditation object—noticing the physical sensations of restlessness with curiosity rather than resistance.

Challenge: "I'm Not Sure I'm Doing It Right"

Reality Check : There's no such thing as a "perfect" meditation session. The practice is simply bringing awareness to your present experience, whatever it may be.

Solution : Begin with guided meditations that provide clear instructions and gentle reminders throughout. Remember that even lifelong meditators have sessions that feel distracted or difficult—this is part of the practice, not a sign of failure.

Simple Techniques for Absolute Beginners

If you're completely new to meditation, these beginner-friendly approaches offer accessible entry points:

One-Minute Breathing Space

This ultra-brief practice can be done anywhere and serves as both a standalone technique and a gateway to longer practices:

1. Pause and bring awareness to the fact that you are stopping to check in with yourself
2. Take three conscious breaths , feeling the physical sensations of the breath in the body
3. Notice what's happening in your thoughts, emotions, and physical sensations without trying to change anything
4. Continue with your day, carrying this awareness forward

Practice this 1-minute technique several times throughout the day, particularly during transitions between activities.

The 5-5-5 Technique

This simple structure provides just enough guidance for beginners while being short enough to feel manageable:

1. 5 breaths : Focus on feeling 5 complete breath cycles
2. 5 sounds : Notice 5 sounds in your environment, near or far
3. 5 sensations : Bring awareness to 5 physical sensations in your body

The entire practice takes 3-5 minutes and trains attention across different sensory domains.

STOP Practice

This acronym provides a simple framework for brief mindfulness moments throughout the day:

• S : Stop what you're doing
• T : Take a breath
• O : Observe what's happening in your thoughts, emotions, and body
• P : Proceed with greater awareness

Using this practice during transitions or whenever you notice stress arising helps build the habit of mindful awareness in daily life.

Resources to Support Your Practice

The right resources can significantly ease the journey of establishing a stillness practice:

Apps Worth Exploring

Several evidence-based meditation apps offer structured guidance for beginners:

• Insight Timer : Offers thousands of free guided meditations across traditions
• Headspace : Provides progressive courses with excellent production quality
• Calm : Features sleep-focused content alongside traditional meditation guidance
• Ten Percent Happier : Emphasizes practical, science-based approaches with minimal spiritual language
• Waking Up : Offers more philosophical exploration alongside practical instruction

Many of these apps offer free trials or limited free content, allowing you to discover which teaching style resonates best with you.

Books for Beginners

These accessible books provide valuable context and instruction for beginning meditators:

• Wherever You Go, There You Are by Jon Kabat-Zinn: A classic introduction to mindfulness
• Real Happiness by Sharon Salzberg: A 28-day program from a renowned meditation teacher
• Why Can't I Meditate? by Nigel Wellings: Addresses common obstacles with practical solutions
• The Miracle of Mindfulness by Thich Nhat Hanh: Simple, profound guidance from a Zen master

Supportive Communities

Research shows that practicing with others significantly increases consistency. Consider:

• Local meditation groups or classes
• Online communities like Reddit's r/Meditation
• Meditation challenges through apps or wellness programs
• Finding an accountability partner to check in with regularly

Looking Ahead

In the final article of our series, we'll explore how to maintain a consistent practice over time—addressing the challenges that arise after the initial enthusiasm fades. We'll also examine how natural compounds can support your stillness practice by creating an optimal neurochemical environment for presence and calm.

Until then, we encourage you to experiment with some of the simple techniques outlined above. Remember that there's no "perfect" way to meditate—the only "bad" meditation is the one you don't do. By approaching your practice with curiosity rather than judgment, you'll be laying the groundwork for profound positive changes in your brain and life.

References

1. Creswell JD, Pacilio LE, Lindsay EK, Brown KW. Brief mindfulness meditation training alters psychological and neuroendocrine responses to social evaluative stress. Psychoneuroendocrinology. 2014;44:1-12. https://doi.org/10.1016/j.psyneuen.2014.02.007

2. Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36-43. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/

3. Black DS, O'Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4407465/

4. Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

5. Mrazek MD, Franklin MS, Phillips DT, Baird B, Schooler JW. Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychol Sci. 2013;24(5):776-781. https://journals.sagepub.com/doi/10.1177/0956797612459659

6. Lieberman MD, Eisenberger NI, Crockett MJ, Tom SM, Pfeifer JH, Way BM. Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychol Sci. 2007;18(5):421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

7. Kasser T, Sheldon KM. Time affluence as a path toward personal happiness and ethical business practice: empirical evidence from four studies. J Bus Ethics. 2009;84(2):243-255. https://doi.org/10.1007/s10551-008-9696-1

8. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142584/