--- title: "Meaning & Key Takeaway of: Here’s how to get started: 1. Sit still…" description: "\"“Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up stra..." image: "https://sms4smile.com/quotes/i/7db/kelly-mcgonigal-20652_close-your-eyes_here-s-how-to-get-started-1-sit-still-an_2430470.jpg" --- # Here’s how to get started: 1. Sit still and stay put . Sit… ![“Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice…” quote by Kelly McGonigal](https://sms4smile.com/quotes/i/7db/kelly-mcgonigal-20652_close-your-eyes_here-s-how-to-get-started-1-sit-still-an_2430470.jpg) [Download](https://sms4smile.com/quotes/i/7db/kelly-mcgonigal-20652_close-your-eyes_here-s-how-to-get-started-1-sit-still-an_2430470.jpg) [Open image](https://sms4smile.com/quotes/i/7db/kelly-mcgonigal-20652_close-your-eyes_here-s-how-to-get-started-1-sit-still-an_2430470.jpg) > ““Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You’re learning not to automatically follow every single impulse that your brain and body produce. 2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath. This practice of coming back to the breath, again and again, kicks the prefrontal cortex into high gear and quiets the stress and craving centers of your brain . 3. Notice how it feels to breathe, and notice how the mind wanders. After a few minutes, drop the labels “inhale/exhale.” Try focusing on just the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. Your mind might wander a bit more without the labeling. Just as before, when you notice yourself thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the breath by saying “inhale” and “exhale” for a few rounds. This part of the practice trains self-awareness along with self-control. Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden, bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to tomorrow. It may help you to pick a specific time that you will meditate every day, like right before your morning shower. If this is impossible, staying flexible will help you fit it in when you can.”” [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) ## About This Quote This interpretation was drafted with AI assistance. It is one reading of the quote, not the author's own explanation. Meditation builds self‑control by training attention to stay still, observe breath, and return focus when the mind wanders. **In simple terms:** Meditation teaches focus and impulse control. Key Takeaway Practice daily stillness to strengthen self‑discipline. Themes mindfulness self‑control breath awareness habit formation Mood calm focused Type instructional practical When to use this quote - stress reduction - productivity - emotional regulation - study sessions Key Concepts neuroscience of attention behavioral conditioning Questions to Reflect On - What obstacles hinder your meditation routine? - How does breath focus calm cravings? A Different Perspective Consistency is key; benefits accrue over weeks. ★ ★ ★ ★ ★ No ratings yet [Breath Practice](https://sms4smile.com/quotes/about/breath-practice-275306/) [Breathe Mind](https://sms4smile.com/quotes/about/breathe-mind-275307/) [Close your eyes](https://sms4smile.com/quotes/about/close-your-eyes/) [Every day](https://sms4smile.com/quotes/about/every-day/) [Exhale Breathe](https://sms4smile.com/quotes/about/exhale-breathe-275309/) [Falling asleep](https://sms4smile.com/quotes/about/falling-asleep/) [Fidget Meditate](https://sms4smile.com/quotes/about/fidget-meditate-275310/) [Mind Inhale](https://sms4smile.com/quotes/about/mind-inhale-275308/) [Psychology](https://sms4smile.com/quotes/about/psychology/) [Self Thinking](https://sms4smile.com/quotes/about/self-thinking/) [Ur Eyes](https://sms4smile.com/quotes/about/ur-eyes/) ## Related quotes > [Still the mind. Inhale peace. Let go of worries. Exhale stress. Notice the breath. Connect to all. 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Practice flow through a complete exhale in every way in your being.](https://sms4smile.com/quotes/judith-orloff/flow-is-letting-nothing-obstruct-the-breath-practice-flow-through-a/) [Judith Orloff](https://sms4smile.com/quotes/author/judith-orloff/) > [ “You know what I was thinking? \[Ruthie\] got so excited when she was spouting this ahistorical countertextual nonsense, and I caught myself thinking, 'What… ](https://sms4smile.com/quotes/orson-scott-card/you-know-what-i-was-thinking-ruthie-got-so-excited-when-she-was/) [Orson Scott Card](https://sms4smile.com/quotes/author/orson-scott-card/) > [In order to move our self image higher on the spectrum of performance, we must specifically attack our self-talking and our self-thinking? By using…](https://sms4smile.com/quotes/hyrum-w-smith/in-order-to-move-our-self-image-higher-on-the-spectrum-of-performance/) [Hyrum W. Smith](https://sms4smile.com/quotes/author/hyrum-w-smith/) > [“There’s something else,” Grom blurts. He rakes his hand through his hair, something Galen does when he’s particularly frustrated. I find my immature self…](https://sms4smile.com/quotes/anna-banks/there-s-something-else-grom-blurts-he-rakes-his-hand-through-his-hair/) [Anna Banks](https://sms4smile.com/quotes/author/anna-banks/) > [“I understand the mechanism of my own thinking. I know precisely how I know, and my understanding is recursive. I understand the infinite regress…](https://sms4smile.com/quotes/ted-chiang/i-understand-the-mechanism-of-my-own-thinking-i-know-precisely-how-i/) [Ted Chiang](https://sms4smile.com/quotes/author/ted-chiang/) > [I catch myself thinking 'Thank God For This' out of habit, and then I understand what he's so concerned about. What if my parents'…](https://sms4smile.com/quotes/veronica-roth/i-catch-myself-thinking-thank-god-for-this-out-of-habit-and-then-i/) [Veronica Roth](https://sms4smile.com/quotes/author/veronica-roth/) > [Whenever you meet another woman, you immediately revert to you five-year-old self thinking, 'do you want to be my friend. Can I keep you?'](https://sms4smile.com/quotes/alison-sudol/whenever-you-meet-another-woman-you-immediately-revert-to-you-five/) [Alison Sudol](https://sms4smile.com/quotes/author/alison-sudol/) > [Ordinary mind includes eternal perceptions. Notice what you notice. Observe what's vivid. Catch yourself thinking. Vividness is self-selecting. And remember the future.](https://sms4smile.com/quotes/allen-ginsberg/ordinary-mind-includes-eternal-perceptions-notice-what-you-notice/) [Allen Ginsberg](https://sms4smile.com/quotes/author/allen-ginsberg/) > [After all, what is reading but a vice, like drink or venery or any other form of excessive self-indulgence? One reads to tickle and…](https://sms4smile.com/quotes/aldous-huxley/after-all-what-is-reading-but-a-vice-like-drink-or-venery-or-any/) [Aldous Huxley](https://sms4smile.com/quotes/author/aldous-huxley/) > [Over the years, I have come to realize that the greatest trap in our life is not success, popularity, or power, but self-rejection. Success,…](https://sms4smile.com/quotes/anonymous/over-the-years-i-have-come-to-realize-that-the-greatest-trap-in-our/) [Anonymous](https://sms4smile.com/quotes/author/anonymous/) > [“It had been good with Naomi, that was the thing. Warm and sweet and emotionally uncomplicated. It wasn’t what I had with Midori, or…](https://sms4smile.com/quotes/barry-eisler/it-had-been-good-with-naomi-that-was-the-thing-warm-and-sweet-and/) [Barry Eisler](https://sms4smile.com/quotes/author/barry-eisler/) > [“When we are able to break free from the imprisonment of our little, small self-thinking and dare to face the essence of life, we…](https://sms4smile.com/quotes/erik-pevernagie/when-we-are-able-to-break-free-from-the-imprisonment-of-our-little/) [Erik Pevernagie](https://sms4smile.com/quotes/author/erik-pevernagie/) ## More by Kelly McGonigal > [“Although dieting is a long standing American pastime, as a method of losing weight it stinks.”](https://sms4smile.com/quotes/kelly-mcgonigal/although-dieting-is-a-long-standing-american-pastime-as-a-method-of/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“you’re going to abandon in a week, and there’s no scientific consensus about how much exercise you need to do. A 2010 analysis”](https://sms4smile.com/quotes/kelly-mcgonigal/you-re-going-to-abandon-in-a-week-and-there-s-no-scientific-consensus/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [Chasing meaning is better for your health than trying to avoid discomfort.](https://sms4smile.com/quotes/kelly-mcgonigal/chasing-meaning-is-better-for-your-health-than-trying-to-avoid/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [Go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.](https://sms4smile.com/quotes/kelly-mcgonigal/go-after-what-it-is-that-creates-meaning-in-your-life-and-then-trust/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Ask your brain to do math every day, and it gets better at math. Ask your brain to worry, and it gets better at…](https://sms4smile.com/quotes/kelly-mcgonigal/ask-your-brain-to-do-math-every-day-and-it-gets-better-at-math-ask/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [The is a secret for greater self-control, the science points to one thing: the power of paying attention.](https://sms4smile.com/quotes/kelly-mcgonigal/the-is-a-secret-for-greater-self-control-the-science-points-to-one/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [For most of us, the classic test of willpower is resisting temptation, whether the temptress is a doughnut, a cigarette, a clearance sale, or…](https://sms4smile.com/quotes/kelly-mcgonigal/for-most-of-us-the-classic-test-of-willpower-is-resisting-temptation/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Stress and meaning are inextricably linked. You don’t stress out about things you don’t care about, and you can’t create a meaningful life without…](https://sms4smile.com/quotes/kelly-mcgonigal/stress-and-meaning-are-inextricably-linked-you-don-t-stress-out-about/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Meditation is not about getting rid of all your thoughts; it’s learning not to get so lost in them that you forget what your…](https://sms4smile.com/quotes/kelly-mcgonigal/meditation-is-not-about-getting-rid-of-all-your-thoughts-it-s/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [The development of willpower -I will, I won't and I want- may define what it means to be human.](https://sms4smile.com/quotes/kelly-mcgonigal/the-development-of-willpower-i-will-i-won-t-and-i-want-may-define/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [When your mind is preoccupied, your impulses—not your long-term goals—will guide your choices.](https://sms4smile.com/quotes/kelly-mcgonigal/when-your-mind-is-preoccupied-your-impulses-not-your-long-term-goals/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Though our survival system doesn’t always work to our advantage, it is a mistake to think we should conquer the primitive self completely.”](https://sms4smile.com/quotes/kelly-mcgonigal/though-our-survival-system-doesn-t-always-work-to-our-advantage-it-is/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“is easiest. Consider a smoker who wants to quit. She needs to recognize the first sign of a craving, and where it’s likely to…](https://sms4smile.com/quotes/kelly-mcgonigal/is-easiest-consider-a-smoker-who-wants-to-quit-she-needs-to-recognize/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Research shows that people who think they have the most willpower are actually the most likely to lose control when tempted.1 For example, smokers…](https://sms4smile.com/quotes/kelly-mcgonigal/research-shows-that-people-who-think-they-have-the-most-willpower-are/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) > [“Case in point: Warnings on cigarette packages can increase a smoker’s urge to light up. A 2009 study found that death warnings trigger stress…](https://sms4smile.com/quotes/kelly-mcgonigal/case-in-point-warnings-on-cigarette-packages-can-increase-a-smoker-s/) [Kelly McGonigal](https://sms4smile.com/quotes/author/kelly-mcgonigal/) [Explore all 30 Kelly McGonigal quotes ](https://sms4smile.com/quotes/author/kelly-mcgonigal/) ## More Close your eyes quotes > [How could anybody confuse truth with beauty, I thought as I looked at him. Truth came with sunken eyes, bony or scarred, decayed. Its…](https://sms4smile.com/quotes/janet-fitch/how-could-anybody-confuse-truth-with-beauty-i-thought-as-i-looked-at/) [Janet Fitch](https://sms4smile.com/quotes/author/janet-fitch/) > [At the end of night, before you close your eyes, be content with what you've done and be proud of who you are.](https://sms4smile.com/quotes/steve-almond/at-the-end-of-night-before-you-close-your-eyes-be-content-with-what/) [Steve Almond](https://sms4smile.com/quotes/author/steve-almond/) > [“Here, in the garden at night, it is another world, strange and yet friendly and familiar, never frightening. There is such quietness, such sweetness,…](https://sms4smile.com/quotes/susan-hill/here-in-the-garden-at-night-it-is-another-world-strange-and-yet/) [Susan Hill](https://sms4smile.com/quotes/author/susan-hill/) > [Why don't you just imagine it never happened..??](https://sms4smile.com/quotes/effy-stonem/why-don-t-you-just-imagine-it-never-happened/) [Effy Stonem](https://sms4smile.com/quotes/author/effy-stonem/) > [Sit down, hold your back up, close your eyes and think about nothing' - that's not on the table for me.](https://sms4smile.com/quotes/esther-povitsky/sit-down-hold-your-back-up-close-your-eyes-and-think-about-nothing/) [Esther Povitsky](https://sms4smile.com/quotes/author/esther-povitsky/) > [“With a quiet pause, he let his hand come to rest just below the triangle of blond curls that concealed her most tender flesh.…](https://sms4smile.com/quotes/tracy-anne-warren/with-a-quiet-pause-he-let-his-hand-come-to-rest-just-below-the/) [Tracy Anne Warren](https://sms4smile.com/quotes/author/tracy-anne-warren/) > [“Instead they dream of furniture Of buying a new hat Of owning matching silverware Could you imagine that? Yes there are places in the…](https://sms4smile.com/quotes/dallas-clayton/instead-they-dream-of-furniture-of-buying-a-new-hat-of-owning/) [Dallas Clayton](https://sms4smile.com/quotes/author/dallas-clayton/) > [“Imagine, Bishop, that you have a beloved cat, but that your cat is not with you. If you close your eyes and further imagine…](https://sms4smile.com/quotes/david-marusek/imagine-bishop-that-you-have-a-beloved-cat-but-that-your-cat-is-not/) [David Marusek](https://sms4smile.com/quotes/author/david-marusek/) > [Just close your eyes, the sun is going down, you'll be alright, no one can hurt you now, come morning light, you and I'll…](https://sms4smile.com/quotes/taylor-swift/just-close-your-eyes-the-sun-is-going-down-you-ll-be-alright-no-one/) [Taylor Swift](https://sms4smile.com/quotes/author/taylor-swift/) > [I can't be with you today, but if you close your eyes and think; I'll be beside you in the kitchen wearing your shirt…](https://sms4smile.com/quotes/sharlene05/i-can-t-be-with-you-today-but-if-you-close-your-eyes-and-think-i-ll/) [Sharlene05](https://sms4smile.com/quotes/author/sharlene05/) > [When you put a halo on concepts - gender roles, religion, nationality or pride - or you put a halo on any topic -…](https://sms4smile.com/quotes/dan-mangan/when-you-put-a-halo-on-concepts-gender-roles-religion-nationality-or/) [Dan Mangan](https://sms4smile.com/quotes/author/dan-mangan/) > [No matter what you do I'll be there for you And every time you close your eyes I will be by your side 'Cause…](https://sms4smile.com/quotes/proudlesbian/no-matter-what-you-do-i-ll-be-there-for-you-and-every-time-you-close/) [ProudLesbian](https://sms4smile.com/quotes/author/proudlesbian/) > [“When you're scared, when you close your eyes ... just know there is nothing left to fear!”](https://sms4smile.com/quotes/stephen-richards/when-you-re-scared-when-you-close-your-eyes-just-know-there-is/) [Stephen Richards](https://sms4smile.com/quotes/author/stephen-richards/) > [“Try a little experiment. Close your eyes and say to yourself: “I wonder what my next thought is going to be.” Then become very…](https://sms4smile.com/quotes/eckhart-tolle/try-a-little-experiment-close-your-eyes-and-say-to-yourself-i-wonder/) [Eckhart Tolle](https://sms4smile.com/quotes/author/eckhart-tolle/) > [The sea answers all questions, and always in the same way; for when you read in the papers the interminable discussions and the bickering…](https://sms4smile.com/quotes/e-b-white/the-sea-answers-all-questions-and-always-in-the-same-way-for-when-you/) [E. B. White](https://sms4smile.com/quotes/author/e-b-white/) [Browse all 728 Close your eyes quotes ](https://sms4smile.com/quotes/about/close-your-eyes/) ```json { "@context": "https://schema.org", "@graph": [ { "@type": "Quotation", "text": "“Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You’re learning not to automatically follow every single impulse that your brain and body produce. 2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath. This practice of coming back to the breath, again and again, kicks the prefrontal cortex into high gear and quiets the stress and craving centers of your brain . 3. Notice how it feels to breathe, and notice how the mind wanders. After a few minutes, drop the labels “inhale/exhale.” Try focusing on just the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. Your mind might wander a bit more without the labeling. Just as before, when you notice yourself thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the breath by saying “inhale” and “exhale” for a few rounds. This part of the practice trains self-awareness along with self-control. Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden, bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to tomorrow. It may help you to pick a specific time that you will meditate every day, like right before your morning shower. 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