The Beginners Guide to Meditation
Let’s begin with some honesty: Meditation isn’t about emptying your mind.
If that were true, most of us—especially the deep feelers and fast thinkers—wouldn’t stand a chance.
At Northlight, we hold space for minds that spin, hearts that ache, and bodies that never quite learned how to sit still. If that’s you, this guide is for you. Meditation is not reserved for the calm or the serene—it’s a practice for the wired, the worn out, and the curious.
Let’s gently reframe what meditation can be.
🌿 What Meditation Isn’t:
A performance
A perfect state of peace
A punishment for being busy or anxious
🌿 What Meditation Is:
A practice of noticing
A return to the present
A softening of the inner noise
A way to befriend yourself—even the scattered, doubting parts
Getting Started: The Gentle Way
1. Set a Time That Feels Possible
Start with 2–5 minutes. Seriously. You don’t need a retreat. You need a moment.
Try before emails, after a shower, or in your parked car. Tiny consistency > long perfection.
2. Choose Your Anchor
Pick one thing to return to when your mind wanders (it will wander):
Your breath
The feel of your hands resting
A repeated word or phrase (“I’m here,” “Let go,” “Safe now”)
A sound (like soft music or nature)
Let it be a lighthouse, not a leash.
3. Sit, Stand, or Lay Down
There’s no one right posture. You can lie under a blanket, sit on a cushion, or stand with your back against a tree. Your body deserves comfort and choice.
A Mini Meditation to Try:
Step 1: Set a timer for 3 minutes.
Step 2: Close your eyes or soften your gaze.
Step 3: Notice where your body meets the surface beneath you.
Step 4: Inhale slowly. Exhale even slower.
Step 5: When a thought comes (and it will), greet it kindly. Then gently return to your breath.
You’re not failing if your mind is busy. You’re practicing.
Troubleshooting for Tender Brains
“I can’t stop thinking.”
You’re not supposed to. Just notice and return.
“I get frustrated.”
Frustration is a sign that something inside you wants to calm. That’s a good sign.
“I forget to do it.”
Tie it to something else: brush teeth → sit for 2 minutes. Morning coffee → listen to 60 seconds of breath. No guilt. Just try again.
Why It Matters
Meditation won’t make you immune to pain or anxiety.
But it can help you pause before reacting.
It can soften the edges of rumination.
It can help you hear your own wisdom beneath the static.
In a world that demands constant output, presence is a quiet act of resistance. And if you need help learning how to listen inside, we're here. We specialize in minds like yours—beautifully busy, creatively wired, and ready to come home.