I Want to Start Meditating, But I’m Struggling to Find the Right Approach

I’ve always been curious about meditation because I often experience mental fog after long periods of thinking or focusing. I’ve read several studies that recommend meditation, and I truly believe the brain is capable of far more than we give it credit for. The very existence of the placebo effect is proof of this. I also think the brain can be trained just like a muscle.

Despite my interest, I’ve never tried meditation, mainly because I’ve lacked the motivation and have encountered certain obstacles, which I’ll explain here.

When I search for meditation resources, I often come across spiritual practices, methods tied to the soul, or people describing extraordinary experiences or elevated states of consciousness. While I respect that and know it has helped many people, I’m naturally skeptical. These kinds of approaches have discouraged me because I don’t want to waste time.

I know there must be others like me out there, which is why I’m asking for advice on how to start meditating in a logical, evidence-based way.

Most of the meditation resources I’ve found focus on relaxation or stress relief, but I don’t struggle much with stress. Instead, I’d like to try meditation that strengthens the brain, something that helps improve focus, increases mental clarity, or enhances the ability to visualize things in my mind. I’m confident that this type of meditation exists, but I just haven’t been able to find it.

If anyone could recommend a specific type of meditation or even a YouTube channel that fits what I’m looking for, I’d really appreciate it!