The Beginners Guide to Meditation - Finding Calm in the Chaos

Ashliegh checking in with a late-night post on meditation.

Let me be honest—I’m what they call a “fidgety skeptic” (and yes, there’s a book about it—check it out here). I’ve always had a very hard time calming my mind, and sitting still? That’s my kryptonite. In fact, it’s 9:30 p.m., and instead of unwinding, I’m writing this blog about stillness. Oh, the irony.

If you’re like me and feel the mere idea of meditation makes you twitchy, you’re in the right place. I used to think meditation wasn’t for me—how can you possibly quiet your mind when it’s bouncing from one thing to the next like a pinball machine? But I’ve learned that meditation isn’t about perfection; you don’t have to transform into some Zen master to feel the benefits. In fact, as someone who's perpetually on the move, I've found meditation helps me hit pause, even if it’s just for a few minutes.

As a side note, I’ve tried more meditation apps than I care to admit; one that actually held my attention (and that’s saying something) is the CALM app. Not a paid placement, just genuine appreciation! CALM offers guided meditations, sleep stories, and even music to help ground you when your thoughts are spiraling. It’s one of the only apps that made meditation seem doable for this fidgety mind of mine.

So, if you’ve ever wanted to try meditation but felt overwhelmed or unsure where to start, here’s a down-to-earth guide for beginners (written by someone who still fidgets a lot).

What Is Meditation?

At its core, meditation is about training your mind to focus and redirect your thoughts. It’s a practice that helps you develop awareness of the present moment. Contrary to popular belief, meditation isn’t about clearing your mind completely (that’s pretty much impossible!), but rather about observing your thoughts without judgment and learning to let go of distractions.

Why Should I Meditate?

Life can be overwhelming. Whether it’s work stress, personal challenges, or the endless to-do list, our minds are constantly running. Meditation gives your brain a much-needed break. It helps:

• Reduce stress and anxiety

• Improve focus and concentration

• Promote emotional health

• Increase self-awareness

• Enhance sleep quality

The benefits are well-documented, and the best part? You only need a few minutes a day to start reaping them.

Getting Started: How to Meditate

Starting your meditation practice can be simple. Here’s a beginner-friendly approach:

1. Find a Quiet Space
   Choose a peaceful spot where you won’t be disturbed. You don’t need a meditation room—just somewhere you can sit comfortably.

2. Set a Timer
   Start small! Begin with 5 minutes, and you can gradually increase your time as you grow more comfortable. Set a timer so you aren’t constantly checking the clock.

3. Get Comfortable
   You don’t need to sit cross-legged on the floor if that’s uncomfortable. Find a seated position in a chair, on the couch, or even lying down if that feels better. The key is to be comfortable but alert. I

4. Focus on Your Breath
   Close your eyes and begin to notice your breathing. Inhale deeply through your nose, and exhale slowly through your mouth. Pay attention to the rhythm of your breath—how it feels, the sound it makes, and the sensation of your chest rising and falling.

5. Observe Your Thoughts
   Your mind will wander—it’s completely normal! When it does, gently bring your attention back to your breath without judgment. Don’t stress about “doing it right.” The practice of returning to the present moment is meditation itself.

6. End Gently
   When your timer goes off, slowly open your eyes and take a moment to notice how you feel. Try to carry this sense of calm with you as you go about the rest of your day.

Common Meditation Myths

Let’s clear up some misconceptions that might be holding you back:

• Myth 1: You Have to Meditate for Hours
  False! Even 5-10 minutes daily can make a noticeable difference in mood and stress levels.

• Myth 2: You Have to “Clear” Your Mind
  Nope! Your mind will wander, and that’s okay. The goal is to observe your thoughts, not stop them.

• Myth 3: You Need Special Equipment
  All you need is a quiet space and a comfortable place to sit. No fancy cushions or incense are required (unless you like that!).

Simple Meditation Techniques

If you’re ready to try something beyond focusing on your breath, here are a couple of beginner techniques:

• Body Scan Meditation
  Starting at the top of your head, mentally scan your body, noticing any areas of tension or discomfort. Breathe into those areas and imagine the tension melting away with each exhale.

• Loving-Kindness Meditation
  This involves silently repeating phrases of goodwill, such as "May I be happy, may I be healthy, may I live with ease." You can extend this to others by thinking of loved ones or even those you find challenging, offering them the same well wishes.

Final Thoughts

Meditation is a personal journey, and there’s no “right” way. The most important thing is to start where you are and be kind to yourself as you learn. With just a few minutes of practice each day, you’ll begin to notice a greater sense of calm, clarity, and mindfulness. So, grab a quiet spot, take a deep breath, and let the journey to inner peace begin.

And remember: meditation is about progress, not perfection. You’ve got this!