How to Start a Meditation Practice Even if You Think You Can’t Sit Still
Updated: Oct 14, 2025
Jenna McDonough is a trauma-sensitive emotional regulation specialist who supports adults and children through meditation, mindfulness, breathwork, somatic resets, and sound healing. She is the creator of the PEACEFUL: Mindful Moments for Every Age app and author of Kind Kids. Her mission is to make emotional well-being accessible to all.
Discover simple, realistic ways to bring mindfulness, calm, and balance into your everyday life, no special equipment required. In this article, you’ll learn how meditation and mindfulness work together to quiet the mind, reduce stress, and create lasting inner peace, one mindful moment at a time.
Rethinking what meditation really is
I’ve heard it over and over again, anytime meditation comes up, someone says, “I can’t sit and think about nothing.”
The truth is, meditation isn’t only about thinking about nothing, it’s about learning to notice your thoughts without getting lost in them. While meditation can be sitting quietly, it can also be so much more.
If the idea of sitting still feels impossible, or you believe you don’t have time to “do nothing,” start small. Try a mindfulness activity that connects to something you already do, such as brushing your teeth. As you brush, notice the sound, taste, and movement. Feel the brush on your teeth, the scent of the toothpaste, and the rhythm of your breath. This simple act transforms an ordinary routine into a moment of presence.
What is meditation?
Meditation is the practice of training your mind to slow down, calm down, and return to the present moment. Think of it as exercise for your brain, but instead of building muscle, you’re strengthening focus, peace, and emotional balance.
When you meditate, you might sit or lie down quietly, close your eyes, and focus on your breath, a calming sound, or a single word or phrase. It’s completely normal for your mind to wander, the practice is in gently bringing it back each time.
Spiritual teacher Jack Kornfield compares this process to training a puppy, it takes repetition, patience, and kindness. Over time, a regular practice helps you feel more centered, emotionally balanced, and less reactive to stress.
What is mindfulness?
Mindfulness is the art of paying attention, on purpose, to what’s happening right now, without judging it as good or bad.
It means noticing your thoughts, feelings, and surroundings as they are, rather than wishing they were different. You can practice mindfulness anywhere, while eating, walking, working, or doing the dishes. It’s about being fully present in your own life, not rushing through it on autopilot.
A simple way to begin is by engaging your five senses. What do you see? Hear? Smell? Taste? Feel? These moments of awareness are what connect you back to the here and now.
How meditation and mindfulness work together
Meditation and mindfulness are closely intertwined. Meditation is the structured practice of awareness, and mindfulness is living that awareness throughout your day. Together, they help you reduce stress, improve focus, and create more peace and clarity, even in the midst of chaos.
The purpose of meditation and mindfulness
The goal of meditation isn’t to silence your thoughts, it’s to understand them and find calm within them. Both practices help you:
Reduce stress and anxiety by calming your nervous system and helping your body relax.
Improve focus and attention so you can think clearly and respond instead of react.
Increase emotional awareness by noticing and naming feelings before they overwhelm you.
Build compassion and patience for yourself and others by creating space between thought and action.
Feel more present and connected, allowing life to feel fuller, more meaningful, and peaceful.
Simply put, meditation trains the mind, and mindfulness brings that calm into daily life. Together, they help you feel grounded, focused, and calm, no matter what’s happening around you.
Find what works for you
Building a meditation practice is personal. There’s no one-size-fits-all approach. The key is finding what resonates with you.
Start small: You don’t have to meditate for an hour, or even twenty minutes. Start with five. Consistency matters more than length.
Try mindful moments: If sitting still feels hard, choose an activity you already do, brushing your teeth, walking, or eating, and give it your full attention. Feel every sensation and stay present through your senses.
Explore guided meditations: If silence feels intimidating, guided meditations are an excellent entry point. You can find sessions for gratitude, emotional release, sleep, or loving-kindness to help open your heart and mind.
Incorporate sound healing: Sound healing and binaural beats are powerful tools for meditation. Whether you attend a live sound bath or listen through headphones, the vibrations can help calm your body and reset your energy.
Use your breath: Breathwork is the easiest way to practice mindfulness anywhere. You don’t need a quiet room, just your breath. Try inhaling slowly through your nose and exhaling through your mouth. The breath only exists in the present moment, so focusing on it naturally anchors you in the now.
Be consistent
Like anything worthwhile, the benefits of meditation come with consistency. Life is busy, but your emotional well-being deserves priority.
Create a sacred space: Choose a cozy spot at home, light a candle, sink into a comfortable chair, and wrap yourself with a favorite blanket. Create your own peaceful corner.
Set a regular time: Morning or evening is ideal, but any time you can commit will be beneficial, making the time is more important than the time of day.
Practice daily (even briefly): Five minutes a day is better than zero. Small habits create big change.
Do what you love: Whether it’s breathwork, sound baths, or a mindful walk, your practice should feel natural and enjoyable. Create a practice that you look forward to doing.
Consistency is the difference between reaction and response.
Give yourself grace
Remember, Rome wasn’t built in a day, and neither is your meditation practice. You’ll have days when your mind wanders or you skip practice altogether. That’s okay. Meditation is not about perfection. It’s about showing up for yourself again and again. Progress, not perfection, is the true goal. Be kind to yourself. The fact that you’re trying is already a win.
Show up and reap the benefits
Meditation and mindfulness calm the mind, reduce stress, and create a more profound sense of peace and presence. Regular practice improves emotional regulation, focus, and sleep, helping you navigate life with greater ease and compassion.
If you’re ready to deepen your practice, explore my course “Highly Meditated,” a 10-module trauma-sensitive program that introduces six styles of meditation and guides you in creating your own personalized roadmap for calm.
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Read more from Jenna McDonough
Jenna McDonough, Emotional Regulation Specialist
Jenna McDonough is a meditation and mindfulness teacher, children’s book author, and emotional regulation specialist dedicated to helping people of all ages live more peaceful and present lives. She supports adults and children in recognizing, understanding, and moving through their emotions with meditation, mindfulness, somatic resets, breathwork, and sound and energy healing, all offered through a trauma-sensitive approach that ensures safe and empowering experiences. She is the founder of thePEACEFUL: Mindful Moments for Every Age App and the author of Kind Kids: The Adventures of Hurley, Pearl, and the Pink Soldiers of Kindness, and the creator of meditation and healing arts courses designed to foster emotional intelligence, resilience, and compassion.
