A simple guide to help you learn how to meditate

For years, I’ve had a strong physical yoga practice. I love the feeling of moving, flowing, and getting out of my head and into my body. But meditation? That’s been the one area I’ve struggled to make consistent. I’ve dipped in and out of it over time, but it never really “stuck.” I told myself I was “too busy”, my mind was “too active”, or I just wasn’t “good” at it. Maybe you’ve told yourself something similar.

Recently, I decided to change that.

I set myself a simple goal: 10 minutes of meditation a day for 30 days. Just me, my breath, and a few quiet moments.

Halfway through the challenge, I realised something quite wonderful. The guided meditation I’d been listening to kept reminding me to:

• relax  

• stop moving  

• and don’t think  

For someone with a full schedule, responsibilities, and a mind that likes to keep going, it felt like such a relief to be told that doing nothing is actually good for me. It became a practice in letting go. In allowing stillness to be enough.

And that’s really what meditation is at its heart.

This article is here to gently walk you through how to meditate. Especially if you’ve always thought you “can’t”. We’ll explore what meditation really is, clear up some common myths, and give you simple, practical steps to begin (or begin again) in a way that feels kind, realistic, and completely you.

What is meditation (and what it’s not)

Many people tell me they "can’t meditate" because:

• their mind won’t go quiet  

• they can’t sit still  

• they get bored, frustrated, or distracted  

But here’s the truth:

Meditation isn’t about emptying your mind. It’s about noticing what’s happening within you, without judgment.

Thoughts will come. Feelings will come. Distractions will come. Meditation is the act of gently returning again and again to a point of focus - like your breath, your body, or a sound - with kindness rather than criticism.

Meditation is:

• A practice, not a performance  

• A way of showing up for yourself, as you are  

• A chance to pause, breathe and reconnect, even in a busy life  

It’s not:

• A test you can fail  

• A magic switch that turns your thoughts off  

• Something that only “spiritual” or “calm” people can do  

There is no one right way to meditate. The beauty of meditation is that it meets you where you are.

Why Meditate? The Beautiful Benefits (Backed by Science)

While the benefits of meditation are often felt gradually, the science is clear: a regular meditation practice can support both your physical and mental wellbeing.

Some of the evidence-based benefits include:

• Lower blood pressure and heart rate 

• Reduced stress hormones like cortisol  

• Improved sleep quality

• Relaxed muscle tension  

• Support for healthy immune function  

• Enhanced focus and emotional balance  

Over time, even a few minutes a day can lead to:

• Calmer nervous system: easing stress and anxiety  

• Better focus and clarity: helping your day feel lighter and more manageable  

• Deeper self-awareness: so you can tune in to what you truly need  

• More emotional balance: giving thoughts and feelings space to settle  

• More restful sleep: helping body and mind unwind  

• Greater resilience: meeting life’s ups and downs with steadiness  

Meditation is not about fixing you; you’re not broken.  

It’s about supporting you, helping your system soften, reset, and remember its own natural capacity for calm.

A Simple 10-Minute Meditation You Can Start Today

You don’t need a mountain retreat, a special cushion, or hours of free time to meditate.

One day during my challenge, I took a 10-minute break at work, found a quiet corner, and meditated. It completely shifted my energy. I felt calmer, clearer, and more grounded for the rest of the day. It reminded me that we don’t need a “perfect” setting to practice, just a few minutes and the willingness to stop.

Here’s a gentle 10-minute practice you can try today.

Step 1: Choose Your Time and Place

• Pick a time when you’re less likely to be interrupted – morning, lunchtime, or before bed often work well.  

• Find a simple, comfortable spot – a chair, your bed, a park bench, or a mat on the floor. It doesn’t have to be silent or sacred. Just “quiet enough.”

Step 2: Get Comfortable

You can:

• Sit on a chair with your feet flat on the ground, spine gently tall  

• Sit cross-legged on a cushion  

• Or even lie down if that feels better for your body

Let your hands rest where they feel natural – on your lap, by your sides, or over your belly or heart.

The key is ease. Meditation isn’t a competition in perfect posture.

Step 3: Set a Timer (or Use a Guided Meditation)

• Set a 10-minute timer on your phone  

• Or choose a 10-minute guided meditation (YouTube, apps, or recordings can be great support—especially when you’re starting)

Knowing there’s an end time can help your mind relax into the practice.

Step 4: Gently Close Your Eyes (or Soften Your Gaze)

If closing your eyes feels comfortable, let them close.  

If not, you can lower your gaze and soften your focus on a spot in front of you.

Take a few smooth, slow breaths in and out through your nose if you can, letting your exhale be just a little longer than your inhale. This signals safety to your nervous system.

Step 5: Choose a Simple Point of Focus

This is your anchor, the place you come back to when your mind wanders.

You might focus on:

• The feeling of your breath moving in and out  

• The sensations in your body – temperature, contact with the chair, the rise and fall of your chest or belly  

• The sounds around you, simply noticing them come and go  

Choose one and keep it very simple.

Step 6: Notice, Wander, Return (This Is the Practice)

As you sit:

• You’ll notice thoughts arise: to-do lists, opinions, memories  

• You might feel emotions: boredom, frustration, sadness, peace  

• You may become aware of sensations: itching, fidgeting, restlessness  

When you notice you’ve drifted away from your point of focus, here’s what to do:

1. Acknowledge it with kindness.

   “Thinking.” “Worrying.” “Planning.” “Remembering.”

2. Gently return to your anchor, breath, body, or sound.  

3. Repeat. As many times as you need.

This is not a failure. This is meditation: noticing, and kindly coming back.

Step 7: Close with Gratitude

When your 10 minutes are up:

• Take a slightly deeper breath in  

• Exhale slowly  

• Notice how you feel, without expecting anything in particular  

Then you might quietly say to yourself: "Thank you for taking this time."

Even if you felt restless or distracted, the very act of pausing is a gift to your nervous system and your future self.

Different Ways to Meditate (Find the Style That Fits You)

There is no one-size-fits-all practice. You might find stillness in silence, or movement in mindfulness. You might prefer sound, focus, or creativity.

Here are a few styles you can explore:

Mindfulness Meditation

What it is:

Gently paying attention to your present-moment experience—breath, body sensations, emotions, or sounds, without trying to change them.

Good for:  

Beginners, overthinkers, anyone wanting to feel more present in daily life.

Guided Meditation

What it is:

Listening to a recording where a gentle voice leads you through the practice—often including relaxation, visualisation, or body awareness.

Good for:

Anyone who feels intimidated by silence or unsure what to do; people who like structure and soothing guidance.

This is the style I often use for my own 10-minute daily meditations.

Loving-Kindness Meditation

What it is:  

Silently repeating phrases of goodwill, like “May I be well, may I be safe, may I be peaceful”, and then extending those wishes to others.

Good for:

Soothing self-criticism, softening the heart, cultivating compassion for yourself and others.

Mantra Meditation

What it is:  

Repeating a word, phrase, or sound (out loud or internally) to steady and focus the mind. This could be a traditional mantra or something simple like "I am here" or "Let go."

Good for:

Busy minds that like something to “do”; people who find breath-focused practices tricky.

Walking Meditation

What it is:

Bringing mindful awareness to each step—feeling your feet lift, move, and land. You can do this slowly in a small space, or more naturally during a gentle walk.

Good for:

Those who find stillness difficult; people who feel more at ease when moving.

Trataka (Candle Gazing)

What it is:

Focusing your gaze on a candle flame or a single object, allowing your attention to rest there. When thoughts wander, you gently bring your eyes and mind back to the object.

Good for:

Visual focus, training concentration, soothing a scattered mind.

Creative Meditation

What it is:

Using journaling, drawing, mindful movement (like yoga), or even gentle dancing as a way to be fully present with what you’re doing, how you’re feeling, and what’s moving inside you.

Good for:

Creative souls; those who feel more connected when "doing" rather than "sitting."

Remember:  There’s no "right" way, only the way that resonates with you.

Bringing Meditation into Everyday Life

Meditation doesn’t have to be limited to a cushion or mat. It can be woven into the everyday moments of your life.

Here are some simple ways to begin:

Morning pause:

Before you check your phone, take 3–5 slow breaths, feeling your feet on the floor or your body on the bed.  

Tea or coffee ritual:

As you sip, notice the warmth, the taste, and the act of receiving a small moment of comfort.  

At work:

Just like my 10-minute break in the office, you can find a quiet corner, close your eyes, and follow your breath for a few minutes.  

Walking between tasks:

Use the walk to your car, the bus stop, or even between rooms as a mini walking meditation. Feel your feet, notice your surroundings.  

Evening wind-down:

Lie down, place a hand on your belly, and watch your breath rise and fall for a few minutes before bed.

These tiny moments of mindfulness add up. They’re like small deposits into your nervous system’s "calm account."

Common Meditation Myths (And What’s Actually True)

Myth 1:

"I can’t meditate because my mind won’t go quiet."

Your mind is supposed to think—that’s its job. Meditation is not about silencing your thoughts, but about changing your relationship with them. Over time, the space between your thoughts might widen, but you don’t need that to begin.

Myth 2:

"I have to sit cross-legged on the floor."

You can meditate on a chair, in bed, on a park bench, or lying down. Comfort matters more than how you look.

Myth 3:

"I don’t have enough time."

Even 5–10 minutes can make a difference. You might spend that much time scrolling on your phone without realising. Meditation asks you to intentionally use just a few of those minutes to support yourself.

Myth 4:

"I’m doing it wrong if I feel restless or emotional."

Restlessness, boredom, sadness, anger, or tears can all arise. That doesn’t mean you’re doing it wrong. It often means something in you is finally getting a moment to be seen and felt.

Myth 5:

"I should see big changes quickly.'

Sometimes you feel a clear shift even after one session. More often, it’s gradual, like strengthening a muscle. The benefits unfold steadily when you show up gently and consistently, rather than dramatically and rarely.

Making Meditation a Gentle Habit (Not Another Obligation)

The last thing I want is for meditation to feel like another thing on your already-full to-do list. Let’s make it kind and sustainable.

Here are a few ideas:

• Start small. Even 5 minutes is enough to begin.  

• Link it to something you already do. Meditate after brushing your teeth, after your morning coffee, or after your yoga class.  

• Keep it simple. Choose one style and stick with it for a week or two, rather than jumping around.  

• Let go of perfection. If you miss a day, you simply begin again the next day. No guilt, no catching up.  

• Track gently. A little tick on a calendar or a note in your phone can be a lovely way to see your consistency build.  

Remember:  No perfection. No pressure. Just presence.

An Invitation to You

If you’ve been feeling pulled in a hundred directions (as so many of us do), I invite you to take just 10 minutes this week, purely for you.

• Find a quiet-ish spot.  

• Sit or lie down comfortably.  

• Close your eyes, or soften your gaze.  

• Try a simple breath-focused practice, or pop in your earbuds and listen to a gentle guided meditation.  

It doesn’t matter if your mind wanders.  

It doesn’t matter if you feel fidgety.  

It doesn’t matter if you only manage five minutes.

What matters is the act of choosing stillness, even briefly.

Meditation invites us to pause, breathe, and reconnect. A simple yet powerful way to care for your mind, body, and heart.

If you’d like recommendations for gentle guided meditations to get started, or you’re curious about how to weave meditation into your yoga practice at Sparkling Soul Yoga, I’d love to support you. You’re always welcome to reach out, ask questions, or share what you’re discovering.

You deserve to feel empowered, grounded, and connected.  

Let’s explore this practice of presence together.