In the hustle and bustle of everyday life, it can be hard to take a few minutes for ourselves to relax and unwind. Kait Hurley is a Movement+Meditation Coach based in Oregon, who wants to help people connect with their inner selves on a deeper level, in order to refuel and refill their power. That’s definitely a goal we can get behind. Check out her best meditation tips, and you’ll be on your way to channeling your best self and conquering each day.

  1. Ditch your expectations. When we meditate, we’re not trying to achieve a specific state of being or clear our mind of thoughts. Instead of putting pressure on yourself to get somewhere, approach your meditation with a beginner’s mindset and be open to whatever shows up.
  2. Get comfortable. Sit upright so your back is supported and your head is free. I like to sit in a chair or lean against a wall when I meditate. There’s no need to sit up straight or be rigid in your body. Allow yourself to relax into a position that feels good. Eyes can be closed or open with a soft gaze.
  3. Breathe naturally. Settle into the natural wavelike rhythm of breath—allowing it to be easy and free. As you stay present with your breath, you may start to notice thoughts drifting in. When this happens, it’s perfectly fine. Simply observe your thoughts, then gently guide your attention back to the breath.
  4. Let it be. Don’t label your thoughts or your meditation as good or bad. Whether you enjoy the experience or not, you’re getting serious benefits from slowing down and sitting in the quiet. The meditations that have been the hardest to sit through have taught me the most about myself.
  5. Stay consistent. Meditation only works if you do it. Start by sitting for 3 minutes at a time, and work your way up to 10.
  6. Try combining with a movement practice. My first few weeks of daily meditation were hard. My sessions were filled with physical and emotional discomfort. I remember feeling itchy, fidgety, and overwhelmed by my own negative self-talk. It was only when I started moving my body before my meditation that I noticed a huge shift and I could feel the vibrancy of the quiet. Through mindful, physical exercise, I was able to turn my attention inward to calm, then focus and center myself for a deeper, more meaningful meditation.

Click here to check out one of Kait’s free meditation videos.