The Beginners Guide to Meditation
A Beginner’s Guide to Meditation (One You Might Actually Try!)
You’ve heard meditation can help with stress, focus, and anxiety, but where do you even start?
Here’s the good news: meditation doesn’t require perfect stillness, an empty mind, or hours of silence. At its heart, it’s simply the practice of coming back - back to your breath, your body, or the present moment.
If you’re new, here’s a simple guide to get you going:
What Is Meditation, Really?
Meditation is the practice of training your attention to the present moment. That’s it.
You sit (or walk, or lie down), notice your thoughts or sensations, and gently bring your focus back when it wanders. The goal isn’t to stop thinking, it’s to become less caught in thought.
Start Here: A 3-Minute Practice
Step 1: Sit comfortably. You don’t need a special cushion, just find a position that feels relaxed but alert.
Step 2: Close your eyes or soften your gaze. Take one deep breath in, and let it go slowly.
Step 3: Begin to notice your breathing. You don’t have to change it — just feel the inhale and exhale.
Step 4: Your mind will wander. That’s what we use to train our minds to focus and be still. Each time you notice your thoughts take a direction, gently return your attention to the rhythm and sensation of your breath.
That return, that’s the meditation.
Try this for three minutes, set an easy but meaningful timer, or just count ten slow breaths.
Tips to Make It Easier
Start small. One to five minutes is enough. Build slowly if you want to.
Don’t force stillness. You can meditate while walking, stretching, or doing dishes.
Be kind to yourself. Meditation isn’t about success — it’s about relationship. Every time you come back, you’re strengthening that connection.
What’s the Point?
With regular practice, meditation can help you:
Calm your nervous system
Create space between thoughts and reactions
Feel more grounded and present
Develop self-compassion
It doesn’t change what you feel or think. It reinforces how you relate to your thoughts and emotions. That’s why it’s important be kind and gentle with yourself as you shift your attention back to your breath. The great part is that you don’t have to do it perfectly. You just have to start, with maybe as few as 10 breaths at a time.
