The Beginners Guide to Meditation

If the word meditation makes you think of yoda crisscross-applesauce, levitating in an angelic state—you're not alone.

Meditation can seem intimidating, or silly, especially if you grew up in a home where stillness wasn’t practiced or emotions weren’t welcome.

But here’s the truth: meditation doesn’t require perfection. It’s not about “clearing your mind.” It’s about practicing presence—on purpose, and without judgment.

As a therapist, I often introduce meditation to people who are doing deep inner work. They’re exhausted from overthinking, over-functioning, and holding space for everyone else. And meditation becomes one small way to finally hold space for themselves.

What Meditation Can Do To Help:

• Soothe an overactive nervous system

• Increase self-awareness

• Interrupt perfectionism and overthinking

• Build emotional resilience

• Create a moment of safety with yourself—something many of us never learned growing up

You don’t need an hour or a special cushion. You just need a few minutes of intentional stillness.

How to Start Meditating

(No Experience Needed)

1. Choose Your Container

Pick a time of day you can show up for consistently. Morning, lunch break, or even before bed—no “right” time, just what fits your rhythm.

Set a timer for 2–5 minutes to start. Yes, just a few minutes is enough.

2. Get Comfortable

Sit in a way that feels good—on the couch, in a chair, or lying down. Your body doesn’t need to look a certain way to be “doing it right.”

3. Focus on Something Simple

Try one of these—

• Breath: Gently notice each inhale and exhale

• Sound: Listen to ambient noise or a soothing playlist

• Mantra: Silently repeat a grounding phrase, like “I am okay” or “This moment is enough”

• Body: Scan from head to toe, noticing sensations without trying to change them

If your mind wanders (it will), just notice and gently come back. That is the practice.

What If I Feel Restless or Emotional?

That’s normal—especially if you’re used to staying busy to avoid uncomfortable feelings. Sometimes when we get quiet, our inner world gets louder. That doesn’t mean you’re doing it wrong. It means you’re meeting yourself.

If strong emotions come up, take a few deep breaths.

How Often Should I Meditate?

Start with 2–5 minutes, 3–4 times a week.

If you miss a day, you didn’t fail—you’re learning. Meditation isn’t about discipline. It’s about relationship—with yourself.

Free Tools to Support You

If you like guidance, try:

Insight Timer (free app with guided meditations of all lengths)

Headspace or Calm for structured beginner programs

Or set a timer with a soft chime and just breathe

What Happens When You Stick With It?

Meditation won’t make your life stress-free, but it will help you respond rather than react. It creates micro-moments of safety that compound over time. You’ll become less judgmental with your thoughts, more gentle with your emotions, and more connected to the present moment.

Healing Starts With One Breath

If you’re doing deep emotional work—healing from emotionally unavailable parents, people-pleasing patterns, or burnout—meditation can be a powerful companion.

And if you're ready to pair mindfulness with therapy that meets you where you are, I’d love to walk with you.

I offer weekday daytime sessions for women who want a space to be fully seen, held, and supported.