World Meditation Day

Today is World Meditation Day.

Whether you’re a seasoned meditator or someone who’s just curious about the practice, today is the perfect opportunity to pause, breathe, and reflect on the incredible impact meditation can have—not just on your mindset, but on your entire life.

Most of us now realize that meditation isn’t just for monks. Some of the most successful and high-performing people in the world practice it every day.

Tom Brady, arguably one of the greatest quarterbacks of all time, has long credited meditation and visualization as part of his mental training.

Oprah Winfrey has built meditation into her daily routine and even hosts meditation series to help others find inner peace.

Lady Gaga uses meditation to manage anxiety and reconnect with herself.

Also, other athletes have been known to incorporate mindfulness techniques to keep their focus sharp and their emotions in check.

So, what is meditation? Meditation is not about sitting still and emptying your mind. It’s about learning to be present. It’s training for your brain—the same way exercise is training for your body. It builds mental strength, emotional resilience, and a deeper connection to yourself.

 What’s even more fascinating is that meditation actually changes your brain waves.

When you’re stressed or overwhelmed, your brain is typically in a high-frequency beta state—which is great for getting things done but is exhausting to sustain.

With meditation, your brain begins to shift into alpha and theta wave states, which are associated with deep relaxation, creativity, and emotional healing. Over time, this shift helps your nervous system regulate more easily, improves focus and memory, and creates a greater sense of calm—even in the middle of chaos.

I am a certified meditation coach, and I’ve actually seen this work. Meditation helps reduce anxiety, regulate emotions, and improve sleep. But even more than that, it helps you feel like yourself again—especially during transitional times like midlife and menopause or just the stress of regular life.

One of the best parts of meditation is that you don’t need hours of silence or a perfect space. Even 5 minutes a day can make a positive difference in your life.

Here are a few ways to celebrate World Meditation Day today: 

• Step outside and take 10 mindful breaths while focusing on the sounds, smells, and colors around you.

• Use an app like Calm or Insight Timer to explore a meditation that matches your mood or need.

• Journal about how you feel before and after meditating—notice what shifts.

You can also practice a guided mediation, which I’m going to lead now. Whether you’re walking, sitting at your desk, or lying down—this is your moment to pause, breathe, and return to calm. Let’s begin.

Close your eyes if that feels comfortable.

And take a deep breath in through your nose… and a slow breath out through your mouth.

Let your shoulders drop.

Unclench your jaw.

Soften the muscles around your eyes.

Feel your body begin to settle.

Now bring your attention to your breath.

Let it be natural. Let it move at its own pace.

Inhaling… and exhaling.

Like waves coming to shore… and pulling back again.

With every exhale, imagine releasing the noise and clutter of the day.

With every inhale, imagine bringing in calm, steady energy.

Your brain is shifting now—moving from busyness to balance.

From high-alert to deep awareness.

Your breath is guiding you gently from beta into alpha…

From tension to ease.

You don’t have to fix anything.

You don’t have to do anything.

Just be here. In this breath. In this moment.

If your mind wanders, that’s okay. Just return to the breath.

This is your anchor.

Your quiet power.

Your reset button—always available, any time you need it.

Take one more deep breath in… and slowly exhale.

When you’re ready, gently bring your awareness back to the room or wherever you are.

Wiggle your fingers. Stretch if you’d like.

And open your eyes.

You did it! Meditation is that easy. You gave yourself the gift of stillness—and your brain, your body, and your spirit thank you.

On this World Meditation Day, please remember that you deserve peace, clarity, and moments of stillness—not someday, but today and even if it’s just for a few moments every day.

Take a breath. Let it go.

Happy World Meditation Day!