The Beginners Guide to Meditation (for people who think they can’t meditate)
Meditation is often portrayed as sitting perfectly still with an empty mind — but that’s not what real meditation looks like for most people.
If your mind races, your body feels restless, or you’ve tried meditation before and thought, “I’m terrible at this,” you’re in the right place.
This beginner’s guide is designed to help you understand what meditation actually is, how it supports your nervous system, and how you can start in a way that feels gentle, realistic, and achievable.
What Meditation Actually Is
At its core, meditation is simply the practice of noticing.
Noticing your breath.
Noticing your thoughts.
Noticing sensations in your body.
Noticing when your mind wanders — and returning, again and again, with kindness.
Meditation isn’t about emptying your mind.
It’s about learning to relate to your mind differently.
Why Meditation Helps
Meditation has been shown to:
Reduce anxiety and overthinking
Improve emotional regulation
Lower stress hormones
Support chronic pain management
Calm the fight-or-flight system
Improve sleep
Increase a sense of grounded control
The benefits come from repetition, not perfection.
Common Misconceptions (That Might Be Holding You Back)
1. “I can’t sit still.”
You don’t have to. Meditation can be done while walking, stretching, or even washing the dishes.
2. “My mind is too busy.”
A busy mind is normal. Meditation helps you work with the busyness, not eliminate it.
3. “I don’t have time.”
Even 2–3 minutes a day can retrain your nervous system.
4. “I’m doing it wrong.”
If you are showing up and noticing your experience, you are doing it right.
How to Start: A Simple 3-Minute Practice
Here’s a gentle practice you can do anywhere:
Step 1: Get comfortable
Sit or lie down. No need for perfect posture.
Step 2: Notice your breath
Don’t try to change it. Just observe it.
Step 3: Count the breaths
Inhale — count “one.”
Exhale — count “two.”
Up to ten, then start again.
Step 4: Expect your mind to wander
When you notice it, gently say to yourself,
“Coming back.”
Return to the count.
That’s it. Simple, grounding, and effective.
A Body-Based Meditation (Great for Anxiety or Trauma)
If breathwork feels activating or uncomfortable, try this instead:
The 5-Point Body Anchor
Notice your feet on the floor
Notice your legs supported by the chair
Notice your hands resting
Notice your back against the chair
Notice your breath just enough to recognise that you’re breathing
Move slowly through each point.
This builds a sense of safety and presence.
Tips to Make Meditation Easier
Start small — even 1 minute counts
Use a timer to avoid clock-watching
Choose the same time each day (habit stacking helps)
Try guided meditations if silence feels daunting
Be kind to yourself on the days you skip
Keep your expectations low — consistency matters more than depth
What to Do If Meditation Feels Too Hard
For some people — especially those with trauma, chronic pain, or ADHD — traditional meditation can feel overwhelming.
That doesn’t mean you’re failing.
It means you need a style that fits your nervous system.
You might benefit more from:
Movement-based meditation
Somatic tracking
Walking meditations
Sensory grounding
Progressive muscle relaxation
Mindful breathing with visual anchors
If meditation brings up distress, frustration, or uncomfortable memories, a therapist can help you explore why and find a practice that fits you better.
Final Thoughts
Meditation isn’t about achieving stillness — it’s about creating a moment of space in your day.
A moment where you stop running on autopilot.
A moment where you reconnect with yourself.
Start small. Start gently.
And remember: every time you come back to the present, even for a second, your brain and nervous system learn something new.
