In our busy daily lives, wouldn’t it be nice to escape, even for a few minutes, and just think about … nothing? You can through mediation.

Some describe meditation as stopping the thinking process. Yet meditation is not a process by which one thinks; it is a process whereby one feels and is a state of “being.” Going from a state of thinking to meditation is like pouring oil from a bottle into a bowl. At first the oil drips out a drop at a time. This is thinking. Then the oil comes out in a steady stream that flows effortlessly. This unbroken pouring is meditation.

There are numerous health benefits to meditating: stress reduction, lowered resting heart rate and pulse, lowered cholesterol levels, increased metabolism and an overall improved quality of life. So how can one get started?

It’s actually very simple. Here are two ways to meditate:

1. Seed Meditation. Meditating with “seed” simply means focusing on a thought pattern, a mantra (saying) or even a symbol. An all-time favorite word with many who meditate is “Om.” Other popular words and sounds are: Ah, Ha, Mmmm, Shring (like a bell), Ram, Dam, Lam, Pam, Ham. If none of these resonate with you, simply pick whatever word(s) or sound works for you. That is the beauty of meditation. There is no right or wrong way, just your way. With seed meditation, gently repeat your saying or sound.

2. Meditation on Nothing. This way of meditating may be more challenging. Imagine going all the way back in time, before the creation of the earth when there was nothing but the blackness of space, empty and void of anything. The tricky thing about meditating on nothing is once you get there and realize “I’m at nothing,” you’ve actually told your mind that you’re at something, so you must begin again. With practice, though, you’ll realize how easy it is to tap into nothingness and truly clear your mind.

If you’re new to meditation, begin with 10 minutes a day. Later, you may feel you want to do 15-30 minutes in the morning and 15-30 minutes in the evening. Here are a few more tips:

• Meditating in the morning is best. Upon awakening, simply sit up in bed and begin.

• Wear comfortable clothes. Pajamas are great!

• Unplug or turn off cell phones and pagers.

• Tune in to your own breathing rhythm.

• If meditating in the middle of your day (at your workplace) close your door, go to a bench or tree outside, or bring a blanket or pillow to sit on.

Generally, people have a lot of “internal chatter” going on—thinking about work, thinking about tasks that need to be done, worrying about money, etc. Some people will quit meditating shortly after they begin because they can’t make the “chatter” go away immediately. But this is perfectly normal. Be easy on yourself and don’t get frustrated and you will benefit from the results.

Maggie Connor meditates on a daily basis and is the owner and lead trainer of Ultimate Journey (www.ujpro.com), a training and education company.