Everyday Meditation Tips That Actually Work

by Nate Widom

Looking to reclaim your sense of tranquility after a hectic day? Starting a mindfulness habit is easy, quick, and open to everyone. Our Mind/Body team praises their personal yoga and meditation routines as key to reducing stress. We invited them to share their insights and clear misconceptions, so you can confidently establish a routine for yourself.

Maria DiCamillo

Hot Yoga Director

A former coworker and mentor of mine introduced me to a hot yoga studio in the Philadelphia area in 1999. It was an instant lifelong love relationship for me since my first class. I am so grateful and blessed to be both a student and teacher of yoga, and my practice has grown tremendously through the years. I believe yoga forms the natural connection between mind, body, and soul.

Lauren Reid

Hot Yoga Instructor

I began practicing yoga regularly about 15 years ago. I had an emotionally demanding job as a social worker at the time, and I wanted to find ways to better manage my stress and anxiety. I remember after my first heated yoga class, I felt a wave of calm and comfort afterward in my nervous system. I was hooked, and the meditation practice came later to complement it.

Amy Denstman

Hot Yoga Instructor

I had been curious about yoga for a long time because my best friend’s mother was a yoga teacher. For years, they encouraged me to try a class, but I always had an excuse. I finally took the plunge and signed up for a beginner series in 2009. Initially, the benefits I gained were primarily physical. However, as my practice evolved, a shift occurred. I began to lean on my practice to keep me grounded and help relieve stress.

Alexa Patterson

Mind/Body Receptionist

There was a point in my life when my mind felt like it was constantly running, and I couldn’t catch up to myself. I found them because I needed a better relationship with my own mind. Meditation came first for me. I was looking for a way to slow down, to stop spiraling, to regulate my nervous system. Yoga came later, in small doses, more as a gentle movement to support the mental work I was doing. My practices grew from “let me fix this stress” into “let me understand myself.” I don’t think I necessarily got ‘better’ at the practices; I think I just got better at listening to what my mind and body needed.

Amy Gleber

Hot Yoga Instructor

I first became interested in yoga in the early 2000s. There were not a lot of options locally then. I wanted something to help improve my strength and flexibility. I had a career that kept me on my feet for long hours, and I wanted a workout routine that would help me maintain my body and mind. As time went on, I decided to get my yoga instructor certification. I quickly learned that yoga began to help me recognize mental patterns, reactions, and emotions. My training helped my yoga practice feel more natural, and I learned about proper alignment and the importance of the postures. The biggest impact yoga and meditation have made for me is that the practice is less about performance and more about presence.

What purpose does yoga/meditation serve for you?

Maria: We practice yoga not just to get better at yoga, to do the physical postures, but to get better at cultivating and living a more authentic, joyful, and healthy lifestyle.
Lauren: It soothes the nervous system and allows you to come back home to who you really are.
Amy D: I can’t imagine life without yoga. Yoga complements my other workouts and offers numerous benefits. The practice allows me to lengthen, increase flexibility, and build strength, but most importantly, yoga enables me to look inward, be more patient, and improve mental clarity. The yoga community is so strong. I’ve met some of my dearest friends through the yoga community.
Amy G: Yoga and meditation have helped me have a deeper connection with myself. It has also taught me to pause and breathe, and that it can be a lifelong practice at any age and any fitness level. You can challenge yourself with a strong physical practice or take a more restorative practice if you are feeling tired or just need to feel more grounded.
Alexa: To me, yoga and meditation serve as reminders that I’m allowed to slow down. I’m allowed to breathe. I’m allowed to tune in instead of tuning out. Meditation keeps my mind from drifting into overwhelm, and movement helps me release tension I didn’t even realize I was holding. They work together in this really natural way that calms my thoughts, softens my body, and helps me take care of my mental health before things pile up.

What would you say to someone who is looking to become more mindful?

Lauren: Start small in the morning when your energy is at its purest and before the world gets its hands on you. Take 3-5 minutes just to sit, breathe, and be. The thoughts will come, but it is in this stillness that you begin to realize you are not your thoughts, and you are not the servant of your thoughts. You can always pause and breathe.
Maria: Just DO it and be more mindful with everything you do. Be more present, be more aware, begin each day, and develop a gratitude practice. When you practice gratitude and live with presence and intention, everything shifts to a more joyful, positive experience. Once ordinary tasks like stretching when you first wake up, mindful inhales and exhales, and your morning coffee quickly become meaningful rituals.
Alexa: Start small. Like ridiculously small. Don’t overthink it. Mindfulness isn’t some big spiritual moment; it’s noticing little things you usually ignore. Your breath. Your posture. How your stomach feels when you’re anxious. Noticing the tension in your shoulders. Noticing the clench in your jaw. One pause before you respond to something stressful. Don’t beat yourself up for “doing it wrong.” There is no wrong. There’s only coming back to yourself again and again.

Our instructors say starting a routine isn’t a big commitment; just a few minutes is all you may need to get started! Be present in the moment and focus with breath work, relaxation, and the tension in your body. Several instructors recommend doing this right as you wake up in the morning.

Are there any things you suggest people try?

Again, it’s suggested to focus on your breath. Mind/Body classes here at HAC and mindful meditation apps are always here to help!

Amy D: Lean into technology! If you’re a beginner and feel you “can’t” meditate, start with a meditation app that offers guided meditations. My advice: focus on your breath and don’t try to turn your mind off. Simply acknowledge that thought and let it go as you move onto your next breath. As for yoga, grab a friend and sign up for class!
Maria: Try mindful breathing! Pay attention and notice your breath without judging it or trying to change it. However, you’ll want to focus on your breath and be aware of the thoughts and distractions, and let go of them.
- Mountain Pose – awareness of a strong foundation, posture, alignment, rooting, lifting, and energy
- Child’s Pose – awareness to rest, reset, stretch, release, focus, and breathe.
All of our classes, special workshops, and seasonal celebrations are for all levels, from beginners to advanced yogis.
Amy G: If you are new to yoga, it is wise to start with a slow flow or beginner class. Don’t get frustrated at first if you feel like it is too hard. Each time you come back to your mat, you will learn new modifications and assists to support your asanas. I suggest starting mediation by trying for 3 to 5 minutes at first. Then increase to 10 min, then 20, and so on. It can be very frustrating to try to clear your mind as a beginner. The human brain is wired to constantly think, so during meditation, notice your thoughts, then try to let them go or float away. When focusing on the breath in yoga and meditation, it brings us back to the present and helps with paying attention with openness, even when things can get messy. A helpful book I read before I started meditation was How to Meditate by Pema Chodron. For someone starting out or just wanting to deepen their practice, I suggest Yoga Mind, Body & Spirit by Donna Farhi.

“Asanas” are the individual postures that make up a yoga practice.

Does it matter where people practice their routine?

Lauren: You can practice yoga anytime and anywhere. This could be stretching before bed; it could be in a group class; it could be closing your eyes and noticing a few rounds of your breath.
Amy D: I love to practice in a quiet, heated room. HAC offers several options. Everyone can find a class that fits their goals! You’re never too old, and it’s never too late to start your yoga or meditation journey!
Alexa: Not really. I think the best place to practice is wherever you feel comfortable. Some days that’s my bedroom floor. Other days it’s outside where I can feel the sun. Quiet helps, but it’s not 100% necessary for me. I’ve learned that the goal isn’t to create the perfect environment, it’s to create a moment for yourself. If someone is new, I’d say start where you feel safe, where you won’t judge yourself or feel self-conscious, and somewhere you actually want to return to.
Maria: The beauty of yoga is that you can practice anywhere and anytime. You can try practicing:
- By yourself in a quiet, sacred space in your home.
- In a crowded studio with empowering and motivating playlists.
- By your favorite tree in the park.
- In a corner of a loud, busy airport.
It is always nice to have fewer distractions, but life happens. Part of the practice is to learn that life and the noise are always swirling around us, and it is up to us, as yogis, to decide how we respond and react.

According to our staff, the world is your oyster. The beauty of a routine is to find a space that works for you. You may like a quiet, personal space or an energetic class setting. It’s all your preference!

What do you do for your go-to yoga and/or meditation practice?

Amy D: Life is busy, so my practice looks different from week to week. I come in to take class when my schedule allows, but sometimes it’s rolling my mat out in the basement, other times it’s 15 minutes of movement before bed. I love experiencing other types and learning from other teachers, too. I make it a point to practice at studios when I travel.
Alexa: My go-to practices are simple, intentional, and very much tied to how I’m feeling. A few slow stretches in the morning to check in with my body. A 5 – 10 minute meditation when my mind feels chaotic. A short drive just to get out of the house. Sometimes I plan them into my day, but most of the time I listen to what my mind and body need. Some days it’s 20 minutes, other days it’s 2 minutes, some days it’s just a few mindful breaths. The length never matters as long as I am showing up for myself.
Amy G: My go-to yoga practice is a heated vinyasa. I like doing this in the mornings when my energy is the highest. I always like to include a gentle warm-up with meditation, sun salutations, balancing poses, a cool-down with a restorative pose, and lastly savasana. The practice lasts around 60 to 75 minutes.

In summary

Keep in mind that starting your routine is about discovering what suits you best. Even once you find your groove, there’s no need to be the most flexible, strongest, or most experienced. Your routine can be as brief as a couple of minutes each day or significantly longer. You don’t have to master every pose perfectly, and you can practice in any space that feels right for you. Mind/Body routines are inclusive and open to all.

Ready to kick off your journey? The possibilities are endless! If you’re interested in a more traditional class structure, we offer a variety of choices. Explore our Mind/Body group fitness classes or take advantage of our paid heated yoga classes, which are complimentary for HAC Black Card and Platinum Card Members. And remember, our facility is nestled between beautiful Tweed’s Park.