practising presence
Meditation is the second practice in the MNSTR Method. It supports mindfulness: a steady awareness of your thoughts, emotions, and surroundings without judgment.
When practiced consistently, meditation helps calm the nervous system, sharpen focus, and create space between you and the constant stream of thoughts moving through your mind.
Photo by Seongjin Park // Unsplash
I started this practice in April 2022. Before that, I carried a lot of misconceptions about what meditation was supposed to look like. I thought my mind was too busy. I thought I was “bad” at it. Starting small changed everything.
Meditation became one of the most accessible ways I support my mental health. It reminded me that I am not the constant flow of thoughts in my head. The brain is an organ doing its job, just processing, remembering, reacting. Meditation helped me step back and observe rather than identify with every thought.
“Meditation builds a steady awareness, where you can meet yourself with presence.”
HOW I PRACTICE
I use guided meditations. Structure helps.
One concept that worked especially well for me is what I call a “self-care sandwich” — three short meditations spaced throughout the day:
• Morning: a 10-minute mindful waking session
• Midday: a short focus meditation
• Evening: a longer sleep meditation
Each session takes about 10 minutes. Together, they help regulate my mood and focus even on busy days. You don’t need three sessions to begin. One short session a day is enough. Start small. Let it build.
Meditation trains attention
Photo by Elijah Grimm // Unsplash
It strengthens your ability to focus on sensory experience like breathing, sound, physical sensations… instead of being pulled into every thought or emotional reaction.
Over time, research shows that meditation supports emotional regulation and reduces stress reactivity. Regular practice has been associated with:
• Calmer stress responses
• Improved mood
• Stronger focus
• Greater emotional balance
• Increased self-awareness
The brain is adaptable. This ability to change, often referred to as neuroplasticity means that the more we practice certain skills, the stronger those neural pathways become.
Meditation strengthens awareness. And awareness changes how we respond.
IF YOUR MIND FEELS BUSY
That’s expected. Meditation is not about stopping thoughts. It’s about noticing them and gently returning to your focus point… usually the breath. The practice isn’t in achieving silence. It’s in returning. Each return builds resilience.
MAKING IT SUSTAINABLE
Choose a time that fits your rhythm: after waking, before skating, during a break, or before bed. Use guided sessions if silence feels overwhelming. Set a timer if you prefer structure. Keep it short. Keep it consistent. Even five minutes matters.
Photo by Jung Hyunrin // Unsplash
THE ROLE OF THIS PRACTICE
Meditation creates space between stimulus and response. Instead of reacting immediately, you begin to notice what’s happening inside you. That pause can shift how you move through stress, conflict, and uncertainty.
Over time, meditation supports:
• Reduced anxiety
• Greater emotional stability
• Clearer focus
• A stronger sense of presence
You may not notice dramatic change overnight. But with consistency, something steadier begins to build.
MEDITATION + THE BRAIN
The brain is not fixed. It changes throughout our lives. This ability to adapt is known as neuroplasticity.
When we practice meditation regularly, we are strengthening the brain circuits related to attention, emotional regulation, and stress response. Research has shown that meditation can quiet activity in the amygdala, the area involved in the fight-or-flight response. This may help explain why meditation often leaves us feeling calmer.
At the same time, meditation has been associated with increased activity in parts of the prefrontal cortex, which supports focus, decision-making, and emotional balance. In simple terms, the more we practice awareness, the stronger those awareness pathways become.
Meditation does not remove stress from life. It changes how the brain responds to it. As you practice more, that shift can feel subtle but steady: less reactivity, more clarity, and a greater sense of presence.
THE STILLNESS DEEPENS.
MNSTR Method · Journaling · Meditation · Skateboarding · Self-Mastery · Stay Curious · Self-Care