Not Perfect, Just Present: A Beginner’s Guide to Meditation
Some days I feel like I’ve got it together. Other days I feel like a frazzled extra in a slow-motion meltdown scene, forgetting what room I walked into and wondering how long I’ve been holding my breath. When life starts to feel like a never-ending to-do list (and your brain is the tired intern trying to keep it all in order), it helps to return to the basics. This post is that return—for you, and definitely for me too.
Out of all the wellness tools I’ve tried and tested, one of the practices that keeps gently calling me back is meditation.
Now, before your mind starts picturing silent mountain retreats and hours of sitting cross-legged in perfect stillness, let’s reset the narrative.
Meditation isn’t about being perfectly calm or emptying your mind like it’s a junk drawer (though, wouldn’t that be nice?). It’s about learning to sit with yourself, breathe, and notice—without judgment. That’s it. And it works.
Even just 5–10 minutes a day can change how you experience your entire life.
When you practice meditation regularly, something shifts. You start to respond rather than react. You make better decisions because you’ve actually slowed down enough to think. You reconnect with yourself—not the hustling, multi-tasking version, but the part of you that knows what matters and what doesn’t. That’s powerful.
You might even find that with daily stillness, you stop needing to prove anything to anyone—including yourself. And when that pressure lifts, what’s left is contentment. Clarity. Maybe even joy.
Not bad for something that requires nothing more than a quiet spot and your breath.
But beyond the warm fuzzies, there’s solid science, too. Meditation boosts mood by releasing feel-good brain chemicals. It strengthens your immune system. It activates your parasympathetic nervous system—the one that says, “Hey, it’s okay, you’re safe now.” This tells your body it can rest, heal, and function the way it’s supposed to. Which, let’s be honest, we could all use more of.
And yes, it’s totally normal if your mind races, if you feel twitchy, or if you remember everything you’ve put on a to-do list the second you sit down. That doesn’t mean you’re doing it wrong. That is the practice—coming back to the breath, over and over again. Each return is a win.
If you’re just starting out, keep it simple. Set a timer for 5 minutes. Find a comfortable seat with your spine tall (not stiff). Gently close your eyes, and start by breathing in for 2 to 3 seconds, out for 5 to 6 seconds. You don’t have to force anything. Just let the breath guide you. When your mind wanders—and it will—gently come back. No drama. No scolding. Just back to the breath.
Want to go deeper? Try different techniques and see what fits. Like visualization? Picture a peaceful place or an image that calms you. More verbal? Use a mantra—something as simple as “I am safe” or “God is with me.” Prefer to feel? Try a sensory meditation: focus on where you feel emotions in your body while listening to peaceful music or reflecting on something that fills you with gratitude.
Whichever method you choose, stick with it for a week. Journal your thoughts afterward if you like. It’s not about doing it perfectly—it’s about showing up. With time, you’ll notice subtle changes: calmer mornings, better focus, fewer emotional spirals over spilled coffee or toddler (or teen) tantrums.
A few practical tips to keep your practice consistent (because let’s face it, life happens):
WPM: Wake, pee, meditate. Keep it simple. Start the day with stillness before screens or chaos.
Habit stacking: Tie meditation to an existing routine—before coffee, after brushing your teeth, while the kettle boils.
Commute trick: Sit in your parked car for 5 minutes before heading into work. It’s shockingly effective.
Start small: Even if you planned for 15 minutes and only have 3, do the 3. Consistency matters more than ideal conditions.
As you continue, you might notice some strange little signs that it’s working: your mouth might water slightly (a good sign your nervous system is shifting into rest mode), your hands may feel heavier, time might slip away. These are all signals that your body is easing into a deep state of calm.
Eventually, you’ll notice deeper changes too. You’ll zoom out from life’s chaos more easily. Digestive issues might lessen. You might cry a little less in traffic. All wins.
And if you're wondering which type of meditation works best for which purpose, here’s a little cheat sheet:
Need focus? Try box breathing (inhale, hold, exhale, hold—same count each).
Need compassion? Loving-kindness meditations are beautiful and surprisingly emotional.
Need to unwind? Walking meditations in nature can bring peace and grounding, especially if sitting still feels impossible.
One more thing: before you meditate, set an intention. It can be something like, “I want to be present,” or “I will give myself permission to slow down.” Intentions act like anchors. They help give the practice direction, and they gently remind you why you showed up in the first place.
After a week, reflect. Did this style of meditation work for you? How did it make you feel? If it clicked, stick with it. If not, try another technique. There’s no single right way to meditate. There’s just the way that helps you return to yourself.
Meditation, at its core, is not about escape. It’s about returning home—to your breath, your body, your moment. It’s one of the kindest things you can do for yourself. And when life is chaotic, noisy, or too much, that quiet space you’ve built through meditation becomes a refuge.
So whether today you feel like a serene forest monk or a semi-feral mom hiding in the pantry, take five minutes. Breathe. And remind yourself—you’re doing better than you think.
