Meditation is simple, not easy

How to Start a Meditation Practice

Starting a meditation practice doesn’t require special equipment, a perfectly quiet mind, or hours of free time. What it does require is intention, simplicity, and a willingness to begin—right where you are. Think of meditation, especially in the beginning, as concentration: gently training your attention to rest on a single focal point, or anchor. Here’s how to get started in a way that feels approachable and sustainable.

1. Choose One Simple Anchor

Meditation begins with focusing on one thing. This might be:

• Your breath (feeling the inhale and exhale)

• A word or phrase (a mantra)

• A physical sensation, like your feet on the floor

Your mind will wander—that’s normal. Each time you notice it drifting, gently guide your attention back to your anchor. That moment of returning is the practice.

2. Create a Quiet, Comfortable Space

You don’t need a dedicated meditation room, but it helps to choose a space where:

• You feel calm and at ease

• You’re less likely to be interrupted

This might be a corner of your bedroom, a favorite chair, or even your car before heading into the day. Over time, simply sitting in this space will cue your nervous system to settle.

3. Find a Comfortable Seat

Comfort matters. You can sit:

• On a cushion or folded blanket

• In a chair with your feet on the floor

• Against a wall for support

The goal is to be upright but relaxed—alert without strain. Meditation doesn’t require sitting cross-legged unless that feels good for your body.

4. Meditate at the Same Time Each Day

Consistency is more important than duration. Practicing at a similar time each day—such as first thing in the morning or before bed—helps turn meditation into a habit rather than a decision you have to make over and over again.

5. Set a Timer and Start Small

Setting a timer allows you to fully relax into the practice without checking the clock. Start with just 3–5 minutes. When that feels comfortable, gradually increase your time week by week. Remember: a short, consistent practice is far more effective than occasional long sessions.

A Final Word

Meditation isn’t about clearing your mind or doing it “right.” It’s about showing up, noticing what’s here, and gently returning to your point of focus—again and again. With patience and consistency, even a few minutes a day can bring more clarity, calm, and connection into your life. Check out some free meditations here: https://www.yourmindfulmft.com/free-meditations