How to Begin a Meditation Practice: A Guide for Physicians

An earlier version of this article appeared on this website in July, 2024

As a cardiologist, a certified mindfulness meditation teacher, and a yoga teacher, I’ve been fortunate to learn from a diverse group of mentors, ranging from world leaders in cardiology to a former Buddhist monk.

I learned about the power of meditation early on in my professional life and found that the presence and equanimity it cultivated inspired both my medical practice and my life outside of medicine.

More recently I have had the privilege of participating in the Enhanced Stress Resilience Training (ESRT) program, originally developed for surgeons. This evidence-based and academically rigorous program was developed through the Department of Surgery at University of California San Francisco and continues to expand.

ESRT integrates mindfulness-based skills such as metacognition, emotional regulation and interoception for surgeons and other clinicians working in environments defined by high stakes, intense pressure, and constant expectations. Meditation is a key aspect of this program.

If meditation sounds a little too nebulous, out-there, or maybe even intimidating, it can help to remember that meditation is something that many of our key thought leaders practice on a daily basis. It’s not a passing trend or a fad. Mindfulness meditation has been part of modern healthcare since the 1970s, when molecular biologist Jon Kabat-Zinn, Ph.D.  founded the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical School.

Meditation is not just about feeling calm. It can strengthen core clinical skills, improving your ability to focus on details and regulate emotions under stress. It may also improve your sleep quality and even contribute to better cardiovascular health.

Meditation is for all of us. You don’t need a guru or even a class. In this article, I’m sharing some simple ways that you can get started with meditation.

Start Small

Begin with just 3-5 minutes of meditation each day. Even brief practices can be surprisingly beneficial when practiced regularly. If a few minutes feels manageable, you can experiment with a 10-minute session and see how that feels.

Some people prefer longer meditations, but it’s good to know that when scientists compared 10-minute to 20-minute sessions, there was very little difference in overall mindfulness measures. Consistency matters far more than duration.

Use Guided Meditations

If you're new to meditation, guided practices can be very helpful. They provide structure, direction, and reassurance—particularly when your mind feels busy or skeptical.

Many excellent apps and online platforms offer free or low-cost sessions tailored to different needs and preferences. Some good options are Head Space, Waking Up, Insight Timer, and Calm.

Find a Quiet Space

It’s hard to meditate when there are too many external stimuli, especially when you are just starting. Although you can learn to meditate anywhere, begin by choosing a quiet, comfortable place where you are unlikely to be disturbed. If you can close a door and put your phone in do-not-disturb mode, so much the better.

Eventually you’ll be able to incorporate this sense of focus and ease into your daily life wherever you happen to find yourself.

Focus on Your Breath

One of the simplest ways to begin meditating is by focusing on the breath. Close your eyes and take slow, steady breaths in through your nose and out through your mouth.

There are many ways to work with the breath, but there’s no need to overthink it. Settle into a rhythm that feels natural. By gently returning your attention to the physical sensation of breathing, you give your mind a stable anchor.

Go for a Walk

Walking meditation is an ancient and well-established mindfulness practice.  Rather than using the breath as your anchor, you bring purposeful attention to the sensation of your feet meeting the ground.

Traditionally, walking meditation is slow and contemplative, often practiced back and forth along a short path. It’s not about getting somewhere. It can be done in the space of your living room, but there’s no reason you couldn’t use your walk from the parking lot to the hospital or office as a walking meditation.

Many meditation apps include guided walking practices. And while traditional walking meditation isn’t fast, some runners find that rhythmic, attentive running becomes meditative when they focus fully on each stride.

Be Consistent

Like anything else, getting started with meditation is a habit to be cultivated. Since briefer meditations of 5-10 minutes can be highly effective, let go of the idea that longer is better.  

You might start with a goal of three or four five-minute sessions per week and see how that feels. If you don’t notice an immediate shift, don’t be discouraged. Research suggests that eight weeks, but not four, of daily meditation can lead to measurable improvements in mood, attention, and fatigue.

Listen to Your Inner Wisdom

It’s important to know that meditation isn’t right for everyone. For instance, although many people with anxiety find meditation helpful, others may notice increased anxiety or a sense of disconnection, particularly with practices that last for more than 30 minutes.

If meditation is not right for you right now, you may find that simply taking a mindful pause can create a meaningful difference in a hectic day.

---

If you’ve enjoyed this article and would like to stay in the loop for more insights on creating a sustainable, fulfilling, and happy life as a physician, sign up for my newsletter or reach out on my website. I’d love to hear from you.

And if you’d like to schedule a complimentary introductory meeting with me, click the link below.