5 Gentle Tips for Beginner Meditators
By Brittany Bouthilette, RN, Reiki Master & Meditation Coach
Meditation doesn’t require you to have a blank mind, sit cross-legged for hours, or reach a state of instant peace. In truth, beginning a meditation practice is more like planting a seed. It takes time, care, and patience- and that’s perfectly okay.
If you’re new to meditation and not sure where to start, here are five beginner friendly tips to ease you in with compassion and clarity:
Start Small, Like Really Small: Your mind is a muscle- and just like starting a new exercise routine, you wouldn’t jump into a marathon on day one. Begin with short sessions, even just 2-5 minutes a day. Over time, your capacity to sit in stillness will naturally expand. Small, consistent moments add up to big transformation.
Try Guided Meditation: If sitting in silence feels uncomfortable or overwhelming, you’re not alone. Silence can be intimidating, especially for those of us with busy minds or active emotions. Guided meditations offer a soothing voice to anchor you, helping you focus without the pressure of “clearing your mind.” It’s like having a gentle companion on your journey inward.
Meditation Isn’t Just Sitting Still: Many people thing meditation has to look a certain way- but the truth is, meditation is anything that brings you into the present moment and connects you to your higher self. That might be traditional breathwork or mantra practice, yes- but it could also be reading, coloring, gardening, painting, or walking quietly in nature. If it brings you peace and presence, it is meditation.
Let Go of Expectations: You don’t have to feel instantly peaceful. You don’t have to “do it right.” Meditation is not about perfection- it’s about presence. Release the need to control the experience, and simply observe what shows up. The magic lies in showing up, even when it’s messy.
Be Gentle With Yourself: Some days your mind will wander. Some days you’ll forget to practice. That’s okay. You’re human. Meditation is an act of self-love, not discipline. The more grace you give yourself, the more likely your practice will become a joyful habit rather than a chore.
Bonus Tip: Create a Ritual
Whether it’s lighting a candle, using a cozy blanket, or holding your favorite crystal, small rituals signal safety and intention to your nervous system, helping you settle into your practice with more ease.
Remember this, Sacred Soul:
Meditation isn’t about becoming someone different- it’s about coming home to who you already are. Whether you’re sitting in silence, listening to a guided journey, or coloring in a quiet moment, you are meditating. You are healing. You are becoming.
