The Beginners Guide to Meditation
I used to picture meditation as sitting cross-legged on the floor in total silence with an empty mind — something only monks or ultra-zen people could pull off. I tried it a few times, got annoyed, and decided I “just wasn’t good at it.”
What I didn’t realize then is that meditation isn’t about getting rid of thoughts — it’s about learning how to be aware of them without being consumed by them. Noticing the thoughts are there, and letting them pass without attaching to them.
Once I figured that out, everything changed. I started to enjoy the practice of meditation & it became a habit. A habit that helped me in so many ways & got me through some crazy difficult times.
So what is meditation, really?
At its core, meditation is simply intentional stillness with awareness — noticing your thoughts, breath, or body without reacting to them. That’s it. No fancy ritual required.
You don’t have to:
silence your mind
sit on the floor
do it “right”
feel calm the whole time
You show up. You breathe. You observe. That’s meditation.
Why bother? (The benefits that made me stick with it)
Even just a few minutes a day has been shown to help:
lower cortisol and stress responses
calm the nervous system
improve sleep and mood
reduce anxious thinking
increase emotional regulation and patience
support hormone balance and immune health indirectly through stress reduction
For me personally, the biggest change was not feeling hijacked by stress all day long.
Tips if you’re just starting (Learn from my resistance)
1) Start small, not “ideal”
Two minutes is better than zero. Don’t set a 20-minute goal and then quit because it feels overwhelming.
2) Use support if silence stresses you out
Guided meditations, nature sounds, or prayer is still meditation. I love the calm app for short & effective guided meditations.
3) Don’t fight your thoughts — expect them
They will come. Just gently return to breath or the voice guiding you.
4) Tie it to something you already do
Morning coffee, before opening email, before bed — habit stacking makes it easier.
5) Forget the image of “calm and perfect”
Meditation is practice, not performance.
If meditation has never worked for you — good, you’re normal
Most people don’t feel “peaceful” when they first start. The skill is built over time, and the payoff is in how you start to feel in your life, not just on the pillow.
If you’ve been curious but intimidated, let this be your permission to start imperfectly — one small moment at a time.
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