Establish a consistent meditation habit

Fitness & HealthBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

What you need

Quiet spaceMeditation cushion or chairTimerPatienceOpenness

The 90-Minute Plan

Create ritual space0–15 min

Designate a corner. Light incense or use essential oils. Sit upright, feet grounded.

Start with body scan15–35 min

Close eyes. Mentally scan from head to toes, noticing sensations without judgment.

Focus on breath35–55 min

Return attention to natural breath. When mind wanders (it will), gently refocus.

Practice loving-kindness55–75 min

Silently repeat: 'May I be happy, may I be healthy, may I be at peace.'

Close and journal75–90 min

Sit 1 minute before opening eyes. Journal any insights or resistance that arose.

Pro Tip

Consistency beats duration; 5 minutes daily beats sporadic 30-minute sessions.

90 min·5 steps

After 90 min: Meditate for 10 minutes daily and reduce mental clutter

7,600

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

8,900

see the plan