Meditation can seem both intimidating (“How do I think about nothing?!”) and boring (“So I just sit here?”). But when done correctly and often, it’s neither (yep, it’s OK to think about something, and it probably won’t put you to sleep).

“There are lots of styles of meditation, but we group them under meditating on an object, such as the breath or a mantra,” says Lodro Rinzler, the cofounder of MNDFL meditation studio. “[There’s also] visualization, which is focusing your mind on images. And contemplation, where you’re guided through a process to cultivate more meaning in your life.”

But as with any discipline, it takes practice to get good at it. Rinzler often hears people say they feel no less stressed after their first class. “The reality is, they sat there meditating on their inbox,” he says. “It takes time.”

With that in mind, Rinzler provided a meditation that’s perfect for beginners. (P.S. We bet you’ll find his voice super soothing.)

Rinzler is part of our 34 Under 34: The Rising Stars in Health. Find out more about him here, plus check out all the other amazing innovators who are changing how we think about health.