In just ten minutes a day, I transitioned from feeling overwhelmed by anxiety to experiencing a profound sense of renewal. Initially, I didn’t grasp the depth of meditation, yet it hinted at the person I aspired to be.

Many would be surprised at the insights they could gain about themselves through attentive listening—listening with an open heart. Like me, you might find that the primary obstacle is often yourself.

Two years back, I was on the brink of a mental breakdown, mired in family conflicts and dissatisfaction with my job. Unable to process these emotions, I bottled them up, which only compounded my distress.

As time went on, these feelings grew like balloons filled with negativity, leading to a crippling self-hatred. My reluctance to confront these emotions was akin to the sharp end of a needle—one small prick could unleash a torrent of anger and frustration.

Initially, these outbursts occurred infrequently. However, as my mental health deteriorated, they erupted with the slightest provocation—be it someone cutting me off in traffic or an overwhelming sense of despair that drained the joy from my life. I was trapped in extremes.

I craved an escape.

After some research, I organized a retreat in a secluded cabin in the woods, disconnecting entirely from the outside world. I even stowed away my phone to focus on hiking, reading, and writing—activities that nourished my spirit.

On the first night, I settled on the back deck, enveloped by a starry sky. I inhaled deeply, concentrating on the expansion and relaxation of my chest. Whenever my thoughts wandered, I gently redirected them.

I repeated this for over an hour, striving for stillness despite the chilly January air. Eventually, the chaos of my mind quieted, and I felt a sense of clarity emerge from the confusion.

The transformation felt like untangling a knotted mass of thoughts into a clear line of understanding. Recognizing this newfound peace, I asked myself, “What do you want from the Universe?”

Admittedly, it sounded cliché, but the moment felt life-changing. As the night progressed, I contemplated my life, my career, and the turmoil in my family dynamics, confronting many of the negative feelings I harbored about myself.

After feeling I had exhausted my insights for the night, I returned indoors, grabbed my laptop, and began to document that pivotal moment and the aspirations I had envisioned. Each subsequent night, I followed this ritual until I felt transformed—armed with a concrete action plan.

However, upon returning home, the excitement of my epiphany faded. The enthusiasm I had for change dwindled, and I found myself back at a job that drained my spirit. The ambitious goals I had set felt far out of reach, and I regressed into many of my previous issues.

This past January, I revisited the site of my retreat. While it wasn’t the same cabin, it was nearby. Upon arrival, I realized this trip wouldn’t replicate the first.

Although the cabin was marketed as remote, it was surrounded by other rentals occupied by families and college students. Moreover, it was close to a busy road, with headlights cutting through the night, disrupting the serenity I sought. My initial reaction was to lament my misfortune and question why I was denied peace again. But then I looked at my wife.

She appeared just as disappointed; she had meticulously planned this trip, searching through countless reviews to ensure it met my needs. She understood how burnt out I was and how much I needed a break.

In that moment, I shifted my focus to gratitude for her efforts. Although this trip might not replicate the prior experience, I resolved to make the most of it, which set me on a positive path.

After putting our daughter to bed, I stepped outside onto the back porch and gazed at a small pond. The air was crisp, unseasonably mild for early January. The stars above were innumerable, twinkling brightly, making me feel both insignificant and at peace.

While the sounds of the road and distant laughter persisted, I realized they were beyond my control, so worrying about them was futile.

Even my attempts to regain that “flow state” were challenging. I struggled to clear my mind and focus. After nearly an hour, I was ready to retreat inside, planning to try again the next night, when an idea struck me.

I recalled an advertisement for the Calm app on YouTube and wondered if a basic meditation session could help. Despite never having successfully meditated, I decided to give it a shot. As the lesson progressed, I recognized that my initial experience two years prior was, in fact, a form of meditation.

According to the Mayo Clinic, meditation is a straightforward approach to stress reduction.

Meditation has been practiced for thousands of years. Originally, it aimed to deepen understanding of the sacred forces of life. Today, it’s commonly used for relaxation and stress alleviation.

Meditation is a form of mind-body complementary medicine that can induce a deep state of relaxation and tranquility.

By releasing bodily tension and focusing on the present, not only can you lower blood pressure, but you also allow your mind to reset. In this calmer state, you can approach situations with a more positive or neutral mindset. Negative thoughts may still arise, but knowing that I was trying made me gentler with myself.

Rather than criticize myself, I reflected on all I had achieved in the past two years and the goals I was still pursuing, acknowledging the positive steps along the way rather than solely focusing on the end results. When negativity attempted to overshadow my progress, I acknowledged those thoughts but chose not to identify with them, redirecting my attention to my breathing instead.

By not becoming entangled in every thought or feeling and empowering those that serve my well-being, I could dismantle stress and anxiety. My mind had previously swung between crippling self-doubt and soaring ambition, but now I was largely ignoring doubt, which helped stabilize that unbalanced dynamic. Over time, it began to tip in a more positive direction, filling my cup, as my friend Lyndie Putnam would say.

Accepting the things I could not change—like the cabin’s less-than-remote location—while focusing on the positives was crucial.

Being kind to oneself and taking a few moments to breathe, releasing tension in the body, can reset the mind. Once that reset occurs, honest discussions with oneself become possible, allowing you to choose to amplify either the negative voice or the positive one you wish to nurture. It reminds me of the tale of two wolves.

Realizing that my initial retreat had indeed involved meditation—albeit without the typical postures—empowered me to integrate this practice into my daily life. In past retreats, I mistakenly attributed my peace to the setting rather than my own agency. Nature is indeed a wonderful space for tranquility, but it isn’t essential for achieving mindfulness.

In the weeks that followed, I felt rejuvenated. The pervasive pessimism that had once dominated my thoughts gradually gave way to a more positive outlook. My self-confidence and ambition flourished. The impact of just 10–15 minutes of meditation each day was transformative.

Motivated by this progress, I sought additional rituals to incorporate into my daily life. Meditation led me to dynamic resistance yoga, daily journaling, reading, and even rekindling my passion for writing—something I had neglected prior to this latest retreat. Together, these practices not only preserved my sanity but also enhanced my mental, creative, and physical strength.

Since January, I’ve shed over 40 pounds and embarked on numerous creative projects I had long wished to explore. I am now the happiest, healthiest version of myself, all thanks to embracing daily meditation.