Meditating may be the simplest and most popular tool for the body to relieve stress and anxiety. It is a practice dating back to at least the 12th century and is used by individuals all over the globe.

Its benefits, including enhancing self-awareness, improving emotional health and reducing stress, have been well-documented, but how many of us truly know how to properly meditate? Is it as simple as finding a quiet place and being alone with our thoughts?

According to a handful of meditation coaches and medical professionals, there is plenty to learn and understand when it comes to mindfulness and meditation.

“The first thing people need to know is that minds don’t go blank when you meditate,” says Missouri-based psychologist Ashley J. Smith. “That’s just not going to happen, and when it doesn’t work, people get frustrated and give up. Meditation is simply attention-training.”

Smith tells her patients to think of attention like a spotlight, and she notes that a spotlight can only shine on a single thing at a time.

“When you’re meditating, you’re practicing shining your attention spotlight on the object of your meditation, whether that’s your breath, a mantra, an object, an activity or a visualization,” she says. “When you notice your attention wandering — and it will — you simply put it back on the object of your meditation. In other words, you refocus your attention spotlight. That’s it.”

New York-based healthcare practitioner Julius Cermak explains there is not one steadfast rule to successfully meditating.

“There is no pressure on meditating the right way,” Cermak says. “Just lie down or sit comfortably and close your eyes and focus on each part of your body, starting from your toes and moving up to your head. Pay attention to any sensations and release any tension as you go along.”

Spirituality and relationship coach Tiffany McGee says one of the great aspects of meditating is the ability to “find your center,” or grounding yourself in truth and discovering your essence.

“The purpose of finding your center is to keep calm, stable, positive, as well as to develop self-awareness,” McGee says. “For me, I’m able to accomplish this by disconnecting from technology and ensuring my meditation space is free of distractions. This leaves me free to do mindful breathing and to be aware of my thoughts and emotions as I sit and breathe.”

One reason McGee is a big proponent of breathing exercises is that it forces the individual to focus on the present moment.

“[Breathing exercises] help the mind to break free from all the thoughts and worries normally running through it,” she says. “The exercises give the mind relief from constant restlessness and agitation.”

Psychologist Matthias Bettmann believes one can find their center, or inner peace, by practicing mindfulness and being fully present in the moment, accepting one’s thoughts and feelings without judgement. He is a strong advocate of breathing exercises, as they can calm the nervous system and allow an individual to focus on the present moment. His preferred breathing exercise is to close his eyes, focus on his breath and pay attention to the sensation of the air moving in and out of his body.

He also recommends “body scan meditation,” in which the individual lies down or sits comfortably and focuses their attention on each part of their body, starting with the toes and working up to the head. Guided meditation, or using a recorded meditation to guide one through the process, is also encouraged for beginners, he says.

Yoga instructor and registered dietitian Molly Pelletier says meditating should not come across as daunting, even for beginners.

“My biggest tip for those beginning is to start small,” she says. “Start by just doing three to five minutes a day, and use a guided meditation app to get started. Make it a habit within your day by habit stacking, which is the process of combining a new habit with an already existing one.

“Remember that it is important not to feel discouraged if your mind wanders, because that is totally normal. Stay consistent in your meditation and you will see results in your ability to be present and less reactive in your everyday life.”