Meditation 101: How to Start Your Practice and Transform Your Life

Meditation is one of those things that has been around forever—literally over 2,500 years—and it’s still as powerful today as it was when it started. For me, meditation has been life-changing. I started meditating when I was 17, and I honestly credit it with helping me get my anxiety under control, heal from some past traumas, and deepen my connection with myself and God. It’s also been a big part of strengthening my spiritual gifts and just learning to trust my intuition. But here’s the thing: even though a lot of people have heard of meditation (and many even practice it), I think most people don’t fully understand how powerful it can be, where it really comes from, or just how much it can do for your life. In today’s world, where we’re all so distracted and disconnected from ourselves, meditation is an invitation to pause, breathe, and reconnect—with yourself, your inner wisdom, and maybe even something greater. So, let’s talk about it: where meditation comes from, why it works, and how you can easily start your own practice today.

Meditation’s Ancient Roots

For thousands of years, meditation has been in existence, it started as a spiritual practice in Eastern cultures. It played a big role in ancient Taoism in China and in Buddhism and Hinduism in India. If you’ve ever heard the term “Dhyana,” that’s what meditation was called in the ancient Hindu scriptures called the Vedas. These texts go really deep into meditation, describing it as a way to connect with the divine and your true self . The Upanishads, another set of ancient Hindu texts, also talk about meditation as a way to go beyond the noise of the world and reach a place of self-realization and peace. So from the very beginning, meditation wasn’t just about relaxing—it was a practice to connect with something deeper.

How Meditation Spread Around the World

Over time, meditation made its way from Eastern cultures to the rest of the world. In the 20th century, people like Paramahansa Yogananda introduced practices like Kriya Yoga to the West, and since then, it’s been adapted in all kinds of ways. Today, you can find meditation in therapy sessions, fitness routines, and even corporate offices. But as meditation has grown more popular in the West, some of its spiritual depth has been watered down. In some cases, it’s treated as nothing more than a stress-reduction tool, and there’s even been fear-mongering about meditation being “dangerous.” (Yeah, I’ve seen those articles too!) But here’s my take: there’s nothing scary about looking within yourself. In fact, I think more people need to do it. A lot of us avoid sitting with ourselves because it’s uncomfortable, but that’s where healing and growth really happen.

Spirituality and Mental Health Go Hand in Hand

One thing that really stands out to me about meditation is how it blends spirituality and mental health. Even though meditation is now promoted for things like reducing anxiety or improving focus, its spiritual roots are still there. I believe that spirituality and mental health are deeply connected. When you’re spiritually grounded, your mental health improves, and when your mental health is strong, it opens the door to deeper spiritual connection. They go hand in hand, and meditation is such a beautiful way to honor both.

How Meditation Can Transform Your Life

Let’s get real—life is stressful. Between work, relationships, and just trying to keep up with everything, it’s easy to feel overwhelmed. That’s where meditation comes in. It’s not just about “finding your zen” or sitting in silence for hours (I promise you don’t have to do that). Meditation is about creating space to breathe, reset, and take care of yourself.

Here are some of the benefits that stand out to me: It reduces stress and anxiety. Meditation helps lower cortisol, the stress hormone, which means less tension and more calm . It builds emotional resilience. It strengthens the part of your brain that helps you manage emotions, so you’re less reactive and more grounded . It deepens your connection with yourself and God. For me, meditation is where I feel the most connected to my intuition, my spiritual gifts, and my faith. It’s a way to tune into your inner voice and trust it more. The thing I love most is that meditation gives everyone something unique. But if I had to pick two benefits that are universal, I’d say: stress relief and a stronger connection to your intuition.

Getting Started with Meditation

If you’ve never meditated before, don’t worry—it’s way simpler than people make it seem. My favorite way to approach meditation is to set an intention before you begin. For example, do you want to feel more gratitude? Are you trying to let go of stress or forgive someone? Do you want to connect with yourself on a deeper level?

A Simple Plan to Build a Meditation Habit

The key to meditation is starting small and being consistent. Here’s how you can ease into it:

Weeks 1–2: Meditate for 5 minutes a day. Just sit somewhere quiet, close your eyes, and focus on your breath. Breathe in, think “in.” Breathe out, think “out.” Thoughts will come up (that’s normal!), but let them pass without holding onto them. Week 3: Increase to 10 minutes a day. This week, try adding an intention—maybe releasing stress or deepening self-love. Week 4 and beyond: Keep going with 10 minutes a day, or increase to 15 if you’re ready. The important thing is to make meditation a habit.

Clearing Up Misconceptions About Meditation

Let’s tackle a few myths that hold people back: “I have to stop all my thoughts.” Nope! Meditation isn’t about stopping your thoughts—it’s about observing them and letting them pass. “I don’t have time to meditate.” If you have 5 minutes, you have time. Seriously, it’s that simple. And if you feel like you don’t have even 5 minutes for yourself, that’s a sign you really need to prioritize self-care. “Meditation is dangerous.” There’s been some fear-mongering about this recently, but I honestly think it’s a misunderstanding. Yes, meditation can bring up difficult emotions, but that’s part of the healing process. It’s a way to work through things—not avoid them.

If you’re ready to give meditation a try, here are some tools I recommend: Guided Meditations: The Mindful Movement on YouTube has great beginner-friendly videos. My Meditation Section: Check out my daily meditations and prayers for more guidance.

This practice of meditation has been a huge part of my life, and I know it can change yours too. You don’t need to be perfect at it, and you definitely don’t need to meditate for hours. Just start small, stick with it, and trust the process. Whether it’s 5 minutes or 15, every little bit helps. Meditation is your space to reconnect, heal, and grow—and it’s always there when you need it. Are you ready to give it a try? Let me know below!

xo Jessica