A Healthline writer committed to a 10-minute daily meditation practice for 21 days. Here’s how it made her more aware of stress levels, focus, and overall well-being.

For years, I’ve heard about the benefits of meditation, such as reduced stress, improved focus, and emotional balance. In the past, I tried meditating using the Calm app, but I kept up with it only intermittently or tried meditating only when I was in a panic.

But 3 weeks ago, I decided to give it a real shot. I created a quiet space in my home, and followed guided meditation sessions to get started.

The first few days were the hardest. The first day, I had a massage scheduled for 6:30 p.m. For my first foray into meditating, I planned to meditate during the massage. The first thing my masseuse had me do was take a long, deep breath — and I realized it was the first time I had done so all day.

My thoughts felt chaotic, jumping from task lists to random memories, and I found it nearly impossible to focus on my breathing. I realized just how much noise exists in my mind daily, something I hadn’t fully acknowledged before.

After that, I decided to set my dedicated meditation sessions for every morning at the same time, so that I would have it already built into my schedule. And, this way I couldn’t get the whole way through the day and then forget or run out of time to meditate.

As the next few days went by, I noticed subtle changes. I woke up looking forward to having a moment of self-reflection before my days got busy.

The next few days were better but still challenging. I began to notice slight improvements. I felt less anxious before bed, and my sleep quality seemed a bit better.

Some sessions felt more like a mental workout than relaxation as I struggled to keep my mind from wandering. Yet there were moments of stillness, where the chaos in my head slowed down, even if just for a few seconds.

I also started exploring different types of meditation — guided, breathing-focused, and even some meditation in complete silence. I figured that maybe switching it up would help keep me engaged.

These small changes made a difference. I found that listening to a guided meditation felt more comfortable, allowing me to focus on someone else’s voice instead of my wandering thoughts.

By the second week, something surprising started happening. My anxiety levels started to dip. I wasn’t as easily irritated or stressed. I’d even catch myself taking deep, calming breaths during stressful moments, almost without thinking.

By the final week, I noticed that even on days when I was tired or had a lot on my plate, taking those 10 minutes in the morning helped me start the day with clarity.

I also noticed that I had more patience. I’d catch myself during moments of frustration, and instead of reacting, I’d pause, breathe, and approach the situation with more calm. Meditation had become a tool I could access and use in moments of stress, not just during my 10-minute break.

The most noticeable benefit was how much better I was sleeping. Before starting this challenge, I frequently had trouble falling asleep. With meditation, I slept more soundly and woke up feeling more rested.

Reflecting on the past 21 days, I can honestly say that meditation has had a profound effect on me. It didn’t happen all at once, but each day, the benefits built up.

I recommend starting with shorter meditation sessions, such as 1 or 5 minutes long. For me, it’s not about the time frame spent meditating but more about taking dedicated time to focus on myself. And, this may not align with all meditation experts, but I found that there are plenty of activities that involve stillness and felt meditative to me:

  • cross-stitching in silence on weeknights, stitching one x after another, creating a piece of art, allowing my mind to wander and process the day as I stitch
  • swimming laps, rhythmically keeping pace and focusing my mind on breathing
  • going on long walks and noticing the world around me

You may have other activities that you find more mindful, too, that you can turn into your own form of meditation. It can really be anything that works for you.

If you’re considering starting a meditation practice, my advice is simple: Don’t overthink it. It might feel awkward or frustrating at first, but give it time.