Almost everyone who tries meditation for the first time goes through the same thing: you sit down, close your eyes… and ten seconds later your mind is already in three places at once. Work, a grocery list, an old conversation, “Am I doing this right?”, “How much time has passed?” And eventually you think, “Well, I guess I’m not made for this.”
But that is meditation in the beginning. It’s not failure. It’s not proof that you “can’t do it.” It’s a normal start—because the mind is used to running, and you’re just beginning to teach it how to return.
And it’s important to say this clearly: meditation is not “stopping your thoughts.” Nobody flips their thoughts off like a light switch. Meditation is the skill of noticing that you’re thinking… and gently returning to the present moment. Again and again. Softly. Without attacking yourself.
If you want the simplest way to begin, start with your breath. Not because you need to breathe in a special way, but because the breath is the easiest anchor. It’s always here. Always “now.” And when your attention returns to it, your whole system gradually settles.
Imagine you have five minutes. Just five. Not thirty. Not “I’m going to meditate like the videos.” Just five minutes where you’re not chasing a result—you’re having a brief meeting with yourself.
Sit in a way your body doesn’t have to fight. A chair is completely fine. The couch is fine too. Your bed works if you know you won’t fall asleep immediately. Let your posture be a little more upright, but not like you’re taking an exam—more like “awake and relaxed.” If it feels good, close your eyes. If not, soften your gaze on one spot.
First, simply notice how you’re breathing. Don’t fix it. Don’t control it. Just feel: the air comes in… and it goes out.
You can take a few deeper breaths at the beginning if that helps you “slow down.” Then let your breathing return to its natural rhythm.
And here comes the most important part—something almost nobody tells you: your mind will wander. That isn’t the problem. That’s the practice.
You’ll drift into thought. You’ll go somewhere in your head. And then at some point you’ll realize, “Oh—I’m thinking again.” That moment of realizing is meditation. Not “perfect focus,” but the moment you return.
When you notice it, don’t get annoyed. Don’t criticize yourself. Just come back to the breath. Sometimes you’ll do that ten times in five minutes—and that’s completely normal. You can think of it like training: every time you return, you’re strengthening your attention.
If you want to make it even easier, quietly count your exhales from one to ten, then start again. If you lose track, it doesn’t matter. You simply begin again. This isn’t a test.
When your five minutes are done, don’t jump up right away. Open your eyes slowly. Look around. Feel your body. And notice: is there even 5% more calm? If yes—great. If not—still great, because you’ve laid the first brick.
Meditation works in a quiet way. The effect isn’t always a dramatic “wow.” More often it looks like: “I reacted a little more calmly.” “I noticed tension sooner.” “I fell asleep a bit easier.” Those are real benefits.
And if you’re wondering why to keep going—it’s because a few minutes a day can give you something genuinely valuable: better focus, less tension, steadier reactions, and a stronger connection with yourself. Not because life becomes perfect, but because you become more present inside it.
The most important thing is to be patient with yourself. If your mind runs—that isn’t failure. If you don’t see results right away—that’s normal. If you feel restless—try different options: a guided meditation, a sound meditation, or even a meditative walk. The goal isn’t to force yourself. The goal is to find a form that fits you.
Start with five minutes. Just that. And after a week, notice what’s different—not in your “ideal self,” but in your real day.
And if you feel like it, share: have you tried meditation before, and what was it like the first time?
Author: Noelle R. Hartwyn
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