I used to think meditation was only for monks or people with way more patience than me.
Turns out, it’s one of the most grounding and powerful things you can do—especially when life feels like a mess.
When I first started meditating, I was stuck in a whirlwind of bad habits. I spent hours gaming, binge eating, and escaping in any way I could. I didn’t realize how out of touch I was with my thoughts, emotions, and what really mattered in my life. Meditation helped me see things clearly. It didn’t fix everything overnight, but it gave me the space to begin again—over and over.
If you’re thinking about starting meditation but feel overwhelmed, don’t worry. You don’t need to sit on a mountaintop. Just start where you are.
Here are 20 simple and practical meditation tips for beginners. These helped me, and I hope they’ll help you too.
1. Start Small
You don't need an hour. Start with just 2 to 5 minutes a day. That’s how I began—just enough to sit and breathe before the urge to check my phone kicked in. Building the habit is more important than getting it perfect.
2. Set a Timer
Use your phone or a meditation app with a timer. That way, you don’t keep wondering how long it’s been.
3. Morning Is Magic
Try doing it first thing in the morning. Your brain is less cluttered, and it's easier to focus. It also sets a calm, steady tone for the day.
4. Get Comfortable
You don’t need to sit cross-legged on the floor if that’s uncomfortable. Sit in a chair with your feet flat or even lie down on your back—just try not to fall asleep.
5. Use an Anchor
Focus on your breath, a word (like "peace" or "Jesus"), or even a simple prayer. This helps keep your mind from wandering too far. I often use the Jesus Prayer when I meditate: “Lord Jesus Christ, Son of God, have mercy on me.”
6. Don’t Try to “Empty” Your Mind
This tripped me up for years. Meditation isn’t about making your mind blank. It’s about watching your thoughts without following them. Let them pass like clouds.
7. Your Mind Will Wander (And That’s Okay)
Don’t beat yourself up. Every time your mind drifts and you bring it back, that’s the practice. That’s the win.
8. Pair It With Something You Already Do
Stack the habit. Meditate right after brushing your teeth or before your morning coffee. Attaching it to a routine helps you remember.
9. Use a Guided Meditation
Apps like Headspace, Insight Timer, or even YouTube have free meditations that talk you through it. This is how I got started. It made things feel less intimidating.
10. Keep It Simple
You don’t need music, candles, or a special cushion. Those are nice, but not required. Just sit. Breathe. Be.
11. Meditate Before Eating (Optional but Powerful)
This helped me a ton when I was recovering from binge eating. Sitting and breathing for 1–2 minutes before a meal helped slow me down, connect with my body, and eat more mindfully.
12. Journal After Meditating
You might have new thoughts, insights, or just feel a bit more aware. Write it down. It doesn't need to be long—just a few sentences.
13. Be Kind to Yourself
Meditation isn’t one more task to do perfectly. Some days it’ll feel deep and peaceful. Other days will be a mess. Show up anyway.
14. Celebrate Showing Up
Even just sitting down for a minute is worth celebrating. When I was trying to build a routine, that’s what I focused on—just showing up. That turned into consistency.
15. Stay Off Your Phone Right After
Give yourself a buffer. Don’t jump straight into scrolling. Let the calm from your meditation carry into your next moment.
16. Try Breath Counting
Count your breaths from 1 to 10, then start over. If you lose count, no problem. Start again. It helps you stay focused without overthinking.
17. Create a Peaceful Space
You don’t need a fancy setup. Just a corner that feels calming. I lit a candle sometimes or sat near a window—something that signaled to my brain that this was my space to breathe.
18. Notice How You Feel Post-Meditation
Check in. Do you feel calmer? Clearer? Maybe not much at first, but over time you’ll notice a shift. That feeling builds with practice.
19. Connect It to Your Faith
If you're spiritual or Christian like me, meditation can be a quiet time with God. Listening. Reflecting. Being still in His presence. For me, it deepened my faith and helped me hear the voice of peace in all the noise.
20. Don’t Quit for Feeling “Bad” at It
You can’t be bad at meditating. You’re practicing awareness, not performance. The goal is to keep coming back. That’s where the growth happens.
When I first committed to daily meditation, I didn’t expect much. But along with journaling, eating better, working in focused bursts, and building small habits, it helped transform my life. I lost over 110 pounds, stopped binge eating, and—most important—I started feeling like myself again.
Meditation didn’t “fix” me, but it gave me space to see clearly and choose better. One breath at a time.
You’re not broken. You’re just busy, distracted, and maybe a little tired. Taking even two minutes to pause and breathe can change the direction of your day—and your life.
Try it today. Just two minutes. Sit, breathe, and notice. No pressure. No perfection. Just presence.
What’s stopping you from starting?
Maybe today’s the day you take that first quiet step.
