Meditation for Beginners Who Don’t Do Stillness
Written by Monique Jordan-Cave
Hatha Yoga Teacher
Hello, friend,
How To Start Meditating With A Busy Schedule
Let’s Be Honest, Your Brain’s on Overdrive
You’ve got deadlines, meetings that could’ve been emails, and a to-do list longer than your Spotify Wrapped.
Sound familiar?
That mental chaos isn't just exhausting—it's stealing your joy, your sleep, and that legendary calm you know you’re capable of.
Enter: meditation. Nope, it’s not just for monks or influencers in Bali.
It’s for you, the creative, caffeine-fuelled soul leader juggling 17 tabs in your brain and still managing to show up like a boss.
This isn’t about sitting in silence for hours or chanting in Sanskrit (unless you’re into that).
This is about learning simple, practical, peaceful AF tools to help you clear the noise, reclaim your energy, and maybe even fall in love with stillness.
So, take a breath, unclench your jaw, and let’s find your peace.
1. The Science of Stillness: Why Your Brain Needs a Break
Think of your brain like a browser. Every thought, every stressor, every “I forgot to reply to that email” is a new tab.
Eventually, that system crashes.
Meditation?
It’s the ultimate refresh button.
Here’s the non-boring science bit:
• Reduces cortisol (the stress hormone)
• Improves focus and memory
• Boosts creativity and emotional resilience
Translation? Less spiralling. More clarity. Sharper decisions.
And yes—calmer vibes at work and at home.
Pro tip: Your nervous system craves safety.
Meditation sends it the “you’re safe, babe” signal.
2. Mindful Breathing: Your Portable Zen Button
You don’t need an app, a cushion, or a Himalayan salt lamp. Just your breath.
Mindful breathing is the fastest way to go from “my inbox is a horror movie” to “I’ve got this.”
Try this:
• Close your eyes.
• Align your shoulders with your hips.
• Inhale through your nose for 4
• Hold for 4
• Exhale slowly through your mouth for 6
That’s it. Do it 3 times. You just meditated.
See? You’re already doing the thing.
Do it in the lift. Before a Zoom call. Mid-meltdown.
It’s your invisible superpower.
3. Sit Down, Shut Up, and Let Your Thoughts Be Weird
Let’s bust a myth: Meditation isn’t about stopping thoughts.
It’s about not chasing every single one like it’s gospel truth.
Sit for 5 minutes.
Yes, even if your to-do list is whispering like a petty ex.
When your brain yells “this is pointless”, smile and stay anyway.
Try:
Body scan meditation: Bring awareness to your feet, legs, hips, and upward.
Mantra meditation: Silently repeat a word that calms you. “Peace.” “Here.” “I’m not my inbox.”
The goal?
Let your thoughts pass like clouds, not tornadoes.
Watch them, don’t become them.
4. Guided Meditations: Because You Don’t Have to Wing It
If sitting in silence feels like being stuck in a room with a drunk monkey (aka your thoughts), guided meditations are your BFF.
Apps like Insight Timer, Headspace, or my personal fave—YouTube channels with real humans guiding you in real English (aka no woo-woo overload).
Choose topics like:
• “Meditation for Overthinkers”
• “5-Minute Morning Clarity Boost”
• “Letting Go of Stress After Work”
You’re allowed to be a beginner.
You’re allowed to need help.
And you’re absolutely allowed to laugh halfway through and try again tomorrow.
5. Daily Peace Rituals: Making Meditation a Habit (Not a Chore)
Let’s face it—life gets lifey. But if you brush your teeth daily, you can breathe for five minutes.
Rituals make peace non-negotiable.
Here’s how to make it stick:
• Same time, same place. Link it to your coffee, your commute, or your cool-down stretch.
• Keep it short. Start with 2-5 minutes. Progress > perfection.
• Track your wins. Feel calmer in a meeting? Slept better? Celebrate it.
Meditation isn’t about “doing it right.”
It’s about showing up for your mind, again and again.
That’s how peace becomes your default.
Finding Your Peace Isn’t a Luxury—It’s a Power Move
You’re not too busy to meditate—you’re too powerful not to.
Your mind is your most valuable asset, fellow soul leader.
It deserves maintenance, compassion, and a little damn silence.
Whether you’re a new manager navigating imposter syndrome or a creative pro trying not to snap at the next Slack ping—meditation gives you space to breathe, pause, and respond like the legend you are.
So don’t wait for burnout.
Start now. One breath. One moment.
One tiny commitment to your peace.
What’s stopping you from giving yourself five minutes of peace today?
Let me know in the comments below.
Over to you!
MJx
I bind you in white light to which no negative energy can enter.
🎁 Ready to Make Peace a Habit?
Join me for free Mindful Monday’s Yoga Class—a gentle, grounding way to connect breath, body, and calm before your week takes off.
Let’s turn your Mondays into mini mental vacations.
Sign up now—your nervous system will thank you.
Please feel free to share this article with a loved one, friend or colleague.
Thank you for joining me in The Alignment Lounge.
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