Like forming any new habit, starting a consistent meditation practice can be tough, especially when your mind seems completely out of control the moment you sit and pay attention to it. For most people, it’s the first time they’ve ever tried to follow their breath or observe their mind. As thoughts flood in and you can barely track the breath for more than a few seconds, the initial reaction is usually to assume you’re bad at it, but this is where everyone starts. The untrained mind is chaotic, constantly pulling you into thoughts, worries, and daydreams. With practice, over time the mind gradually settles, becoming more stable, and the frequency and intensity of thoughts subsides.

Our minds have been shaped by years of conditioning from our home life, school, work, and interactions throughout the day. Shifting those patterns takes time, effort and patience, so the goal at the beginning is to develop consistency. Finding a few minutes each each day to sit down and turn inwards, can go a long way. Over time as you start to notice the benefits, finding time to meditate will become easier. Eventually, it may become a bigger part of your day, choosing longer meditations in place of other activities you used to fill your time with.

If you’ve never meditated before, I highly recommend starting with an app. You can find a few great options below, with each one offering a guided introductory course. They all offer a free trial so you can explore different teachers and approaches before committing to one. These apps also offer a large library of resources including daily guided meditations and additional courses to help take you further into your practice when you’re ready.