How do you learn to meditate? In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention .

When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.

The idea behind mindfulness seems simple—the practice takes patience. Indeed, renowned meditation teacher Chekesha   recounts that her first experience with meditation showed her how quickly the mind gets caught up in other tasks. “I thought, okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and I’d be gone,” sayes Chekesha  Tha Bosslady.

Meditation is something everyone can do, here’s how.

Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:

1) Take a seat
Find place to sit that feels calm and quiet to you.

2) Set a time limit
If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.

3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.

4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out.

5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.

6) Be kind to your wandering mind
Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

7) Close with kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

That’s it! That’s the practice. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible (as many times as you need to).

A selection of benefits that are associated with learning how to meditate.

While meditation isn’t a cure-all, it can certainly provide some much-needed space in your life. Sometimes, that’s all we need to make better choices for ourselves, our families, and our communities. And the most important tools you can bring with you to your meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.

When we meditate, we inject far-reaching and long-lasting benefits into our lives. And bonus: you don’t need any extra gear or an expensive membership.

Here are five reasons to meditate:

1. Understanding your pain
2. Lower your stress
3. Connect better
4. Improve focus
5. Reduce brain chatter