Meditation for Young Adults: Calm, Focus and Consistency

Last updated: February 3, 2026

Two weeks ago, I briefly mentioned meditation. So here is the promised blog. Meditation has existed for thousands of years and is used around the world to experience more calm, focus, and emotional balance. The idea is simple: you train your attention so you are less easily pulled along by thoughts, stimulation, and stress.

There are many forms of meditation. A few well known ones are:
• Mindfulness meditation, which focuses on the present moment
• Loving kindness meditation, which trains kindness and compassion
• Transcendental meditation, which uses a mantra

A good, down to earth explanation of meditation and what we do and do not know for sure can be found at NCCIH, part of the U.S. health institutes.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

This article is meant as information and inspiration, not medical advice. If you have serious symptoms or are unsure whether meditation is right for you, speak to your GP.

Why meditation can be especially useful for young adults

Gen Z and millennials often live with a lot of stimulation, pressure, comparison, and full schedules. In that kind of environment, it makes sense that your system stays switched on more easily. Meditation can help your system switch down more often.

Organisations like the NHS explain mindfulness and meditation as practical skills you can train regularly.
https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/

Thuisarts also mentions mindfulness exercises as one option for learning to relax better when dealing with stress.
https://www.thuisarts.nl/stress/ik-wil-me-beter-kunnen-ontspannen

What research says about the effects

The most honest way to put it is this: meditation helps many people, but not everyone in the same way. The effects depend on the type of meditation, how often you practise, and what your situation is.

NCCIH explains that mindfulness and meditation may help with some complaints, for example stress, anxiety, depressive symptoms, and sleep problems, but that the evidence differs depending on the topic.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

The American Psychological Association also gives an overview of how mindfulness meditation can support mental health and attention.
https://www.apa.org/topics/mindfulness/meditation

Prefer using an app? A 2024 review suggests that mindfulness apps may reduce symptoms like anxiety and low mood in the short term, but that more research is still needed on long term effects and overall quality.
https://www.sciencedirect.com/science/article/pii/S0272735823001289

One important detail that is often forgotten: meditation can also lead to negative experiences. NCCIH mentions that some participants in studies reported negative effects, such as increased anxiety or low mood. That does not mean meditation is bad, but it does mean you should listen to your signals and build it up calmly.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

The ultimate tip for sticking with it

Make meditation so small that you do not have to negotiate with yourself about it.

My advice: choose a minimum of 2 minutes a day, linked to something you already do. For example after brushing your teeth or before making coffee. Two minutes is short enough to never feel like too much, but long enough to build a habit.

Rules that work:
• You can always do more, but never less than 2 minutes
• You do not have to meditate “well,” you only have to show up
• If you miss a day, return to 2 minutes the next day, without guilt

This takes the pressure off streaks. You are building rhythm, not perfection.

How to start, in 3 minutes

Sit down, feet on the floor, shoulders relaxed

Breathe in through your nose and breathe out longer than you breathe in, for example 3 counts in and 6 counts out

Choose one anchor: your breath, the sounds around you, or the feeling of your feet

Did your mind wander? Notice it and gently return to your anchor

That is it. Wandering thoughts do not mean you failed. Returning is the practice.

If you prefer following a step by step guide from a trusted source, the NHS has a beginner’s guide.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/

7 day meditation plan for people with little time

Day 1: 2 minutes after brushing your teeth
Day 2: 2 minutes plus one extra deep exhale
Day 3: 3 minutes, focusing on the exhale
Day 4: 3 minutes, label thoughts with “thinking” and return to the breath
Day 5: 4 minutes, add one sentence: “I’m allowed to take it easy”
Day 6: 5 minutes, end with one thing you feel grateful for
Day 7: choose your fixed moment for the coming month

When it may be better to do something else

If meditation clearly makes you more restless, triggers flashbacks, or makes you feel worse, stop and choose something gentler, such as walking, calm breathing with your eyes open, or talking to someone. You can also discuss this with your GP. NCCIH also states that negative experiences can happen.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

What this has to do with Like Charlie

Like Charlie is here to make mental health easier to talk about and to start and keep the conversation going. Meditation can be a practical tool to create more space, and to recognise earlier what you need.

View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

Discover the question card game to make real conversations easier:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

FAQ about meditation

How long do I need to meditate before I notice an effect?

Many people already notice something with 2 to 5 minutes a day, as long as it is regular. If you want more, build up gradually. The NHS also says that consistency helps and that it is important to find a routine that fits you.
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/

Which type of meditation is best?

Start with mindfulness of the breath, because it is simple. Loving kindness can be helpful if you tend to be hard on yourself. Apps can help if you want guidance.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

Is meditation the same as mindfulness?

Mindfulness is a skill, paying attention to the present moment, and meditation is one way to practise that skill.
https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

Can meditation also have downsides?

Yes, sometimes. Some people experience more restlessness or low mood. Build up gradually and stop if it clearly makes you feel worse.
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety

Where can I find help if I am struggling mentally?

Young people (16 to 27): https://www.injebol.nl/
Adults: https://mindhulplijn.nl/
Stress tips: https://www.thuisarts.nl/stress/ik-wil-beter-omgaan-met-stress