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How to start with Meditation

01 Nov 2023

Taking time out for meditation helps us re-balance our energies and put things in perspective.  Meditation does not have to be a lengthy, ‘mind altering’ process. There is great benefit in allowing ourselves the occasional 5 minutes out when things get overwhelming. It is important to build in space to just be still.

We all have crazy, busy working lives with huge potential for overload. If we start re-naming Meditation as Quiet Time, or some other accepting term, we might start to feel more open to the practice.

Here are some basics in Preparing for Meditation:

  • Allowing ourselves time to ‘be’
  • Slowing down and breathing into the silence
  • Putting ourselves in The Light and asking for protection
  • Stilling the small talk
  • Opening up to our higher selves

Being in the Silence

Silence can be a difficult experience for many of us.  We fill quiet with noise because we fear what we will hear in our heads when we are not distracted. We want to crowd out our thoughts to avoid looking at things.

It is a common resistance.  But we know that Meditation over time helps us quieten our monkey mind. And that it is ‘in the silence’ that we can learn more about ourselves and access our intuition.

Start with a Short Period of Meditation or Quiet

Decide to allow yourself a step towards the quiet.

Early Meditation periods can be short.  Start with just a few short minutes and build on that. (I call them Mindful Five [minutes] with the Prisoners at HMP).

But like anything, you need to prepare the ground first.  And that needs you to make some agreements with yourself to get into the best possible frame of mind to make the most of what comes.

Allowing thoughts to flow

We know that when we resist things, we keep them with us.

When we push away our thoughts, we find ourselves dwelling on them!  You would think it helps us manage them, but in fact, hiding from them does the opposite.

The way to allow flow in is to let our thoughts come and go and not to resist them. When we start pondering and answering back then we are avoiding quiet.

We need our mind to be as calm and open as possible and that needs us to allow thoughts to come and go as they will.

It takes practice. It takes discipline. It takes focus.

Quiet comes slowly, but it will come the more you allow it in.

With quiet comes awareness

Meditation enables us to access a higher level of consciousness. But if we are not still and open to this intuitive side of ourselves then we will miss the opportunity.

The Silence will not stay silent. Your own higher consciousness may give you insights or nudges. Perhaps you get a strong ‘message’ to do something. 

Our higher selves are always trying to communicate with us. But when our mind is stuffed full with other pressing matters, it can struggle to get through.

Putting ourselves in the best possible state for a ‘Quiet Time’, will help us prepare for the silence.

Preparing for your Meditation

Choose the time and place for your Meditation wisely.

What would work best? Might that be at work (rest room or staff room when the rush quietens down) or at home?

Make an agreement with yourself to sit quietly for a set period (you choose).  But if you find it impossible to let go of the head chatter, try not to be hard on yourself. Just commit to sitting at another more suitable time when you may feel more open to letting go.

Starting your Meditation session

I have sat in a Meditation Spirit Circle for many years. It is good practice to do the following:

  • Settle yourself and remove distractions
  • Sit in an upright chair with your feet on the floor and your hands resting comfortably in your lap
  • Take a few deep breaths in and out
  • Breathe in Love, Truth and Light and breathe out Peace, Harmony and Joy
  • Ask your Spirit Guide, Higher Power, or any power you hold dear to be with you, shine their Light on you and protect you
  • Do a Check In and take your mind from the top of your head to the tip of your toes, sensing and seeing each part of your body relaxing into itself and releasing any tension
  • Allow your breath to slow and your mind to quieten

You’re now ready for your Meditation. When you’re ready, bring yourself back and thank anyone who joined you for their company and insight.

Being still in the quiet can bring many blessings. Will you give yourself time to try it?

Love and light,


Download your 10 tips Guide to Meditation at

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