If you’ve ever tried to try your hand at mindfulness and sit still and “clear your mind” only to end up thinking about your to-do list, what you’re having for tea or that one embarrassing thing you said 7 years ago… you’re not alone. Meditation doesn’t come naturally to most and it is definitely something that takes practice. But don’t worry because I’m here to help, I’ve been in your shoes and here’s how to actually start meditating, even if your brain feels like it’s got 47 open tabs all the time.
What Meditation Actually Is (and Isn’t)
So firstly, meditation isn’t about stopping your thoughts or becoming some kind of zen master overnight.
It’s about gently noticing your thoughts without getting pulled into them and giving yourself a break from the noise.
Think of it like sitting by a river, watching leaves float past. Your thoughts are the leaves. You don’t have to chase them. You just watch. Let them come and go as they please.
Simple Steps to Start Meditating
1. Pick a Time That Works for You
You don’t need to meditate at 5 AM unless you want to. Find a time that fits into your life, like mornings, lunch breaks, right before bed. Trust me, even 5 minutes squeezed wherever into your day is enough to start.
2. Find a Comfortable Spot
Sit somewhere comfy where you won’t be disturbed. You can sit on the floor, on your bed, in a chair. Anywhere that you can relax comfrtably.
3. Set a Timer (Optional)
If you’re worried about checking the clock, set a timer for 5 minutes. That way you can relax without wondering how long you’ve been sitting there.
4. Focus on Something Simple
Your breath is a great anchor and the basis of many meditations and luckily there are tonnes of different breathing techniques you can use to focus your mind and calm your body, try some out and find what works best for you.
5. Don’t fight the Thoughts
Your mind will wander. That’s normal. Just gently bring it back to your breathe without beating yourself up. It will get easier to focus with practice.
6. End With Gratitude
When the timer goes off, take a deep breath, and thank yourself for showing up. Even if it didn’t feel “perfect” or if you were questioning if you even did it right. Every session counts.
Tips for When Your Mind Won’t Shut Up
- Don’t fight the thoughts. Notice them and let them drift by, try not to get to sucked into them but if you do, don’t worry just refocus when you can.
- Use guided meditations. Apps like Insight Timer, Calm, or even YouTube videos can really help when you’re starting out. You can check out some of my own 5 Minute Guided Meditations to get you started.
- Be ridiculously kind to yourself. You’re learning a new skill. It’s okay if it’s messy.
- Remind yourself that it’s normal to think. Meditation is about noticing, not eliminating thoughts.
Why Bother Meditating? (Even for 5 Minutes)
Meditation isn’t just sitting still, it’s training your brain to chill, reset, and handle life better.
Benefits include:
- Less stress and anxiety
- Better focus and patience
- Feeling more connected to yourself
- Sleeping better
- Not losing your mind over small things
The more you practice, the easier it gets. And believe me, your future self will thank you for starting.
You’re Not Bad at It
You literally cannot be “bad” at meditation.
If you showed up and tried, you did it right.
Progress isn’t about having a silent mind, it’s about building a better relationship with yourself.
Ready to start?
Take 5 minutes to sit with yourself using the methods described above or if you want you can try my 5 Minute Guided Meditation to relax and refocus. Whatever you decide I wish you all the best on your mindfulness journey. I’m so proud of you and you should be too.
