the art and science of taking care
Health | Beauty | Fitness | Nutrition

This Meditation Technique Is Super-Easy

If you want to start meditating, blue-dot meditation is perfect for you. 

You know meditating is supposed to be good for you—beyond any insights you may gain from practicing meditation, a systematic review of 47 meditation trials found that mindfulness meditation may help with stress and mental health, as well as anxiety, depression, and pain. But all the same, maybe you haven’t quite been able to make it stick in your routine.

Meditation doesn’t have to be as intimidating and involved as it’s often made out to be. If you’re interested in meditation but are daunted by the idea of capital-M meditating, blue-dot meditation is an easy way to introduce small moments of peace and mindfulness into your day. The only thing you need are small dot stickers (they’re often sold as color-coding labels), a few seconds of your time, and a willingness to take a moment to breathe. 

(Use whatever color stickers that appeal to you, although we use blue—one study found that the color blue could help people perceive their goals as hopes and aspirations, and can enhance creativity.)

So how does blue-dot meditation work? Place the stickers throughout your house as a signal to stop and be present. Stick one on a kitchen cabinet, by the light switch in the dining room, on your medicine cabinet, or even on your phone. Whenever you see the blue dot, acknowledge whatever thoughts and emotions pass through your mind without judgment, and focus on your breathing as you take this moment for yourself. You can do this for as little as a few breaths or as long as a few minutes. When you’re ready, move on with your day.

Use blue-dot meditation as a starting point for other types of meditation practices. Ultimately, the most important thing is finding the right kind of meditation for you.

Find other great health and wellness stories at