Hey ladies! If you’re like me, life can get pretty chaotic. Between work, family, and those never-ending to-do lists, finding time to breathe can sometimes feel impossible. But let me tell you, meditation has been a game changer for me—especially as I crossed that 30+ threshold. Today, I’m sharing 22 meditation tricks and tips that have transformed my practice and can help you find your zen, too.
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
Why Meditation?
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Before we dive in, let’s get real for a moment. Meditation isn’t just about sitting cross-legged in a quiet room. It’s about creating a moment of peace amidst the chaos of everyday life. And trust me, it can be the sanctuary you need.
Mini Check-in:
- Have you ever tried meditation?
- Are you looking for a way to reduce stress?
- Want to enhance your focus and clarity?
If you answered “yes” to any of these, keep reading!
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1. Start Small
Tip: Begin with just 5 minutes.
- Find a comfortable position.
- Set a timer for 5 minutes.
- Focus on your breath.
Why it works: Short sessions lower the barrier to entry. You’re more likely to stick with it!
2. Set the Mood
Tip: Create a calming environment.
- Dim the lights or use candles.
- Add soft music or nature sounds.
- Use essential oils like lavender.
Why it works: A peaceful setting helps signal your mind that it’s time to relax.
3. Use Guided Meditations
Tip: Try an app or online resource.
- Insight Timer
- Headspace
- Calm
Why it works: Guided sessions can help you stay focused and provide structure.
4. Find Your Style
Tip: Experiment with different types of meditation.
- Mindfulness
- Loving-kindness
- Transcendental
Why it works: Every person is unique, so finding what resonates with you is key.
5. Use a Mantra
Tip: Choose a phrase that inspires you.
- “I am enough.”
- “This too shall pass.”
- “Breathe in peace.”
Why it works: A mantra can anchor your thoughts and keep distractions at bay.
Zara says: “Meditation is less about silence and more about embracing the chaos within.”
6. Make It a Habit
Tip: Attach meditation to an existing routine.
- Morning coffee
- Evening wind-down
- Lunch break
Why it works: Coupling it with a habitual action makes it easier to incorporate into your day.
7. Limit Distractions
Tip: Put your phone on Do Not Disturb.
- Silence notifications.
- Find a quiet space.
Why it works: Distractions can pull you away from your practice. Eliminate them!
8. Focus on Your Breath
Tip: Count your breaths.
- Inhale for a count of 4.
- Hold for a count of 4.
- Exhale for a count of 4.
Why it works: This technique calms the mind and centers your focus.
9. Practice Gratitude
Tip: Reflect on what you’re thankful for.
- List three things before you start your session.
- Feel the positive energy flow.
Why it works: Gratitude can shift your mindset and elevate your meditation experience.
10. Use Visualization
Tip: Picture a calming place.
- Imagine a beach, forest, or garden.
- Engage all your senses (sounds, smells, sights).
Why it works: Visualization enhances relaxation and promotes a sense of peace.
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11. Don’t Judge Your Thoughts
Tip: Acknowledge distractions without engagement.
- If your mind wanders, gently bring it back.
- Don’t stress over “not doing it right.”
Why it works: The goal isn’t a blank mind; it’s awareness.
12. Incorporate Movement
Tip: Try walking meditation.
- Focus on each step.
- Align your breath with your movements.
Why it works: Moving meditation can be a great way to connect with your body.
13. Keep a Meditation Journal
Tip: Write down your feelings post-meditation.
- What did you experience?
- What thoughts came up?
Why it works: Journaling can deepen your understanding of your practice.
14. Join a Community
Tip: Find a local meditation group or online forum.
- Share experiences and tips.
- Gain motivation from others.
Why it works: Community can provide support and encouragement.
15. Be Flexible
Tip: Don’t stress about the “perfect” time or place.
- Meditate wherever you can—home, office, or even your car!
- Adapt your practice to fit your life.
Why it works: Flexibility means you’re less likely to skip sessions.
16. Use Apps and Tools
Tip: Enhance your practice with tech.
- Download a meditation app.
- Use a timer for structure.
Why it works: Technology can provide the support and guidance you might need.
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17. Incorporate Affirmations
Tip: Say positive affirmations before or after your session.
- “I am calm.”
- “I am in control of my thoughts.”
Why it works: Affirmations can reinforce positivity in your mind.
18. Keep It Real
Tip: Allow yourself to have off days.
- It’s okay to skip a session or feel unfocused.
- Acknowledge that meditation is a practice, not a performance.
Why it works: Acceptance creates a healthier relationship with your practice.
19. Explore Different Lengths
Tip: Try longer sessions occasionally.
- Once a week, extend to 15 or 20 minutes.
- See how it feels and adjust accordingly.
Why it works: Longer sessions can deepen your experience.
20. End with Kindness
Tip: Close your session with loving-kindness meditation.
- Send good wishes to yourself and others.
- Visualize love and compassion.
Why it works: This practice can enhance your sense of connection and well-being.
21. Celebrate Your Progress
Tip: Acknowledge milestones.
- Track your meditation days.
- Reward yourself for consistency.
Why it works: Celebrating progress keeps you motivated and engaged.
22. Make It Yours
Tip: Personalize your practice.
- Use cushions, blankets, or special items that make you feel good.
- Create a routine that speaks to you.
Why it works: A personalized experience enhances your connection to the practice.
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Conclusion
Meditation is a journey, not a destination. The more you explore and discover what works for you, the more you’ll reap the benefits. So grab a comfy seat, set your intention, and dive in! Remember, these 22 tips are just a starting point—feel free to adapt them to your life.
In the hustle and bustle of life, let meditation be your oasis. You’ve got this!
Zara says: “Every moment spent in self-care is a moment well-invested.”
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Ready to Start?
- Which tip resonates with you the most?
- What’s one change you’ll make in your meditation practice this week?
Let’s connect! Share your thoughts in the comments below, and let’s support each other on this journey to wellness. 🧘♀️✨
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