Ammah Picavet

Alkmaar, Netherlands

Linda

Madison, WI, USA

Alma Quillian

taos,nm

Annette Hall

Kerin🌿

Thornbury, Melbourne Australia

Marleen Cockx

Emanne

Stockholm, Sweden

Cora

County Laois, Ireland

Jo M

Alpena MI

Michele

Austin, TX, USA

Sally 

Croydon VIC, Australia

Mandy Sutter

Ilkley, UK

Neet M

Paignton, United Kingdom

Amanda

Denver, CO, United States

Chrissy

Massachusetts, USA

Vera

Melbourne

Drei

Cedaredge, CO

Natasha Moszenin

Melbourne, Australia

Explore the simplicity of meditation by observing sounds, sensations, and thoughts with gentle curiosity.

Secular

Health & Happiness

Mindfulness Meditation

Relax

Secular Mindfulness

Mindfulness

English

A gentle, beginner‑friendly meditation for anyone who feels unsure, restless, or convinced they “can’t meditate.” This short practice guides you through simple sensory awareness, softening, and non‑striving — helping you relax without pressure and discover that meditation can be far easier than you expect.

If You Think You Can’t Meditate

 Hello and welcome to your first meditation. My name is Matt Young and I'm the Director of the Melbourne Meditation Centre. Before continuing with this meditation, find a relatively quiet place and if possible turn off your phone and ensure that you won't be interrupted for the next 10 minutes. Then find a chair and sit comfortably with both feet flat on the floor and your spine upright but not rigidly so. And to begin, just take some time to slowly look around, examining shapes, textures and colours. Then, take a few moments to notice what you can hear. And now, gently close your eyes. Make no effort to relax or focus your mind. Just listen. Perhaps you can hear traffic noise. Birds chirping. The hum of a computer or air conditioner. Or people talking. Then take a few moments to tune into your body. Is it comfortable? Perhaps you notice an ache or some tension. You may like to sigh gently a couple of times, letting the exhalation be long, soft and slow. Take your time. And let's invite the body to relax a little more deeply. Start by noticing how your feet feel. Are they warm or cool? Can you feel your shoes, your socks or the air on the skin of your feet? What sensations register on the soles? Feel also the contact made between your buttocks and the chair. And your back and the chair. Then soften the muscles around and behind your eyes. And see if you can release any tension in the cheeks and jaw. You may find that the body begins to relax almost immediately. For example, if you focus on your belly as you breathe out, you may notice that the abdomen begins to feel a little more open, spacious and comfortable. If you're not feeling much in the way of relaxation, that's fine too. Relaxation is a process. It can be quite subtle and it can take some time. So be patient. You'll find that you gradually get the hang of it. Now let's tune into the soundscape again. What can you hear now? Notice the different directions from which sounds arise. What sounds seem to draw your attention most strongly? Does the pitch or volume of these sounds oscillate? Can you discern different tones and subtones? Now you may be wondering whether you're doing this right. Beginners often assume that all thoughts should stop and that they must remain perfectly still and perfectly focused. None of this is necessary or even desirable. If you lose focus, if you feel like moving, if you find yourself continuously thinking, that's fine. Welcome these so-called distractions. They're all essential parts of the meditation process. So let's continue. Notice the texture of the clothing on your skin. The contact made between your upper and lower lip. And the weight of your eyelids. Notice sensations in the palms and fingertips. And the rise and fall of your chest or belly as you breathe. You don't have to breathe in any particular way. Just be curious about its rhythm and movement. Imagine that the breath is just falling out of your body without effort. And let the next breath come in its own time. Anyway, let's go a little deeper. Make sure that your body is comfortable. Move if necessary. And enjoy a nice full breath. Making the exhalation slow and soft, like a gentle sigh. Notice how there's probably a softening or settling of the body as you breathe out. And notice any part of your body which feels particularly comfortable or relaxed. And then get a sense of your heartbeat or pulse. Tune into that rhythm, however subtle. Remember, you don't have to feel a particular way. Looking for some kind of bliss or deep relaxation usually doesn't help. In fact, beginners often wonder what they're meant to be experiencing. They worry that they shouldn't be falling asleep or that their mind should just shut up. You may find that you feel deeply relaxed or that your body feels very heavy. Or perhaps light or numb. You may find that you become deeply absorbed in the moment. Or that your mind wanders incessantly. Some people worry that they aren't meditating properly. And some conclude that they can't meditate at all. These are just some of the typical thoughts we have when we're new to meditation. You don't have to believe these thoughts. Just be curious when such ideas pop into your head. Hmm, interesting thought, you might say. And use your senses fully. Notice what you can hear. Sounds off in the distance. Sounds that barely register. Brief sounds that last for just a moment. And notice what you can feel. The weight of your own body. The touch of your clothing on your skin. You can appreciate the temperature of your body. All kinds of subtle sensations. Moisture within the mouth. Air flowing through the nasal passages. This is meditation. Simply paying close attention to your experience in this moment. Notice what happens when you pay attention in this way. How do you feel? And then draw in a few deeper breaths as we prepare to conclude. Reflect for a moment on your experience. Was it easier than you expected? Was it simpler? Are you feeling a little calmer or more relaxed or not? And when you're ready, allow your eyes to gently open. And take a moment to appreciate the shapes and colours around you.