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MINDFUL
Meditation for beginners who think they cannot meditate
Your mind does not need to become blank. The practice is simply noticing and returning.
The takeaway
Distraction is not failure. Noticing that your attention wandered is the moment of practice.
Start smaller than you think
Choose three minutes. Sit, stand or lie down in a position that feels safe. Let your attention rest on breathing, sound or contact with the floor.
The return is the practice
Thoughts will appear. When you notice, quietly name it as thinking and return to your chosen anchor. Repeat without scoring the session.
Know when to pause
Meditation is usually low risk, but some people report difficult experiences. Stop and seek appropriate support if practice consistently increases distress.
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