I fell asleep for years and when I sat in an easy seated position for meditation. My body ached just after 30 seconds of sitting and my mind raced all over the place, which only grew into frustration. I felt like I wasn't doing it right. But I kept showing up-without expectations and staying open to the process. All the tips mentioned below are reflections that I wish I could have enlightened myself with earlier on in my journey. It's important for me to share them with you now.

Embrace the Messy Beginning

• Let Go of Expectations: You started your journey by believing there was a "right" way to meditate, which led to self-criticism. The most crucial tip is to release the idea of a perfect practice. There is no such thing. Your practice is your own, and it's okay for it to be messy and non-linear.

• Acknowledge Discomfort without Judgment: For years, you may have struggled with physical aches as you sat in meditation and as well as a "chaotic battlefield of thoughts." Instead of fighting these sensations, simply acknowledge them. Say to yourself, "My back aches," or "My mind is racing." Don't judge it; just observe it. This simple act of observation is a powerful step toward acceptance. By just observing what is happening, I am able to let it fall into the peripheral.

Be Patient and Stay Consistent

• Start Small: You showed up consistently for years, even when you felt like you had "no idea what you were doing." You don't need to commit to an hour-long session right away. Start with just three to five minutes a day. The goal is not the duration, but the consistency. Take the pressure off and just go with whatever amount of time feels good to you. It'll be different each day, each week. Give yourself grace and just show back up if you fall off.

• Reframe "Failure": You once saw drifting off to sleep as a failure. Instead, view it as a signal. Maybe your body needed rest, or perhaps the practice was too long for that day. Every moment on the cushion, whether you're awake, asleep, or lost in thought, is a moment you've shown up for yourself. There is no failure, only practice.

Celebrate the Small Shifts

• Recognize Subtle Progress: You didn't have a sudden "aha!" moment. Instead, the physical discomfort lessened over time, and your mind found stillness more readily. Pay attention to these small, gradual shifts. The fact that you're showing up is a victory in itself.

• Focus on the Journey, Not the Destination: Your story isn't about achieving "mastery." The joy you now feel comes from the practice itself, not from a destination. Find contentment in the simple act of sitting and breathing, without needing it to lead somewhere else. A simple act of self- love and self-care is to give you a little YOU time. Personally, I really look forward to going to the Sauna or the Steam room every night at the YMCA. In fact, I pay for a membership just for this. I look forward to it as my quiet time. My "me" time. I know it will calm my nervous system, and I'll probably get good sleep. Some days, I'll go for 5-10 minutes, some days I go for 20-30 minutes- just depends how I'm feeling. But either way, I always leave feeling better because meditation helps quiet the mind.

The most profound changes often happen beneath the surface, slowly but surely. Keep going and remember that every moment of showing up is a moment of growth.

Thank you for being here and I wish you well on your meditation journey.

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