Get ready for an exclusive glimpse into a transformative book! This excerpt from *Meditate Your Weight: A 21-Day Retreat To Optimize Your Metabolism And Feel Great* reveals how meditation might be the missing link in your wellness journey. Strengthen both body and mind!

Although meditation is easier than many assume, it still carries an air of mystery—how does it actually work? Even scientists are still uncovering the details, but progress is being made. This uncertainty can sometimes lead to misconceptions, and I’d like to clear a few of them up.

“Meditation is a spiritual practice.”
MEDITATION IS, ABOVE ALL, A MENTAL DISCIPLINE.
It’s not magic or mysticism. While meditation has deep roots in various religious and cultural traditions, the act itself isn’t inherently spiritual. At its essence, meditation is about training the mind. It produces measurable effects on the brain and nervous system—effects that can be observed through fMRI scans, blood tests, and heart rate monitors. In fact, over the past 25 years, more than 3,000 studies from top institutions like Harvard, Yale, and Stanford have shown that meditation leads to healthier, happier, and more fulfilling lives.

“Meditation just doesn’t work for me.”
MEDITATION IS FOR EVERYONE—AND ANYONE CAN DO IT.
I often hear people say, “I can’t meditate.” But that’s like a toddler giving up on walking after one fall. Meditation, like walking, is a skill developed over time. You start small—maybe just a few minutes a day—and build from there. Whether you stick to a few minutes or dive into longer sessions or retreats, the core process remains the same: sit, breathe, notice your thoughts. That’s meditation.

“The real meditation is [X]; anything else doesn’t count.”
EVERY FORM OF MEDITATION IS VALID—THERE’S NO ONE RIGHT WAY.
It’s easy to get caught up in the idea that only certain types of meditation are “real.” When I began meditating in the early ’90s, I heard all kinds of rigid rules. But the truth is, whether you’re visualizing, counting breaths, or simply pausing on a bus ride, it all counts. The goal is to reach a place where you can return to that calm, focused state whenever stress arises. Choose the method that resonates with you—there are many right ways to meditate.

“You have to meditate for at least 20 minutes to see results.”
EVEN A FEW MINUTES OF MEDITATION CAN TRANSFORM YOUR LIFE.
Duration matters less than consistency. Forcing yourself to sit for 20 minutes when it feels like a struggle can actually trigger stress. Instead, a daily three-minute session can be far more beneficial. Research shows that even five minutes a day for just four weeks can lead to significant improvements.

Curious to learn more? Pick up your copy of *Meditate Your Weight* and continue the journey!