How to Meditate (Even When You Think You Can’t)

(A Beginner’s Guide from Sangha House, Chicago)

If you’ve ever sat down to meditate and thought, “I’m terrible at this,” — congratulations, you’re doing it right.

Meditation isn’t about stopping thoughts or forcing silence. It’s about learning to sit with what’s already there — the noise, the restlessness, the wandering mind — and noticing it with kindness instead of judgment.

f you’re brand new, start with What Is Meditation? to understand the roots and purpose of the practice.

So, What Is Meditation, Really?

Meditation is the practice of bringing your attention back to the present moment. That’s it. Not clearing your mind, not levitating, not chasing enlightenment. Just coming back — again and again — to your breath, your body, or the simple act of being aware.

For a fuller understanding, visit our page What Is Meditation? for a deeper dive into the history, purpose, and philosophy behind the practice.

Step-by-Step: How to Meditate

1. Find a Quiet Place

It doesn’t need to be fancy — a chair, cushion, or corner of your room works. If you like, use a meditation cushion or zafu to keep your posture upright but relaxed.

2. Sit Comfortably

Cross-legged on the floor or seated in a chair with feet flat — whatever helps you stay relaxed yet alert. Let your hands rest naturally.

3. Notice Your Breath

No need to breathe a certain way. Just feel the natural rhythm — in and out. When your mind wanders (and it will), gently bring it back.

4. Use an Anchor

You might count breaths, repeat a mantra, or lightly touch each bead of a mala. The goal isn’t perfection — it’s presence.

5. Start Small

Even two minutes is enough to begin. Over time, you’ll find it easier to sit longer. Try building up to 10–15 minutes daily.

6. End with Gratitude

Before getting up, take one breath to thank yourself for showing up — that’s the hardest part.

Tips When It Feels Impossible

  • Don’t fight your thoughts. Just notice them like clouds passing through the sky.

  • Be gentle. The mind learns through patience, not punishment.

  • Consistency matters more than duration. Two minutes every day beats an hour once a month.

  • Anchor your practice. Light incense, ring a singing bowl, or find a regular time of day that reminds you to pause.

  • Join a group. Meditating with others can help you stay steady and inspired.

At Sangha House, we offer donation-based group meditations with guided instruction for beginners. No experience, no membership, no expectations — just an open door and a community that practices together.

Common Myths About Meditation

“I can’t meditate because I can’t stop thinking.”
You don’t need to. Thinking is part of the process. Meditation is learning to see your thoughts rather than be controlled by them.

“I don’t have time.”
Start where you are. Even one mindful breath between emails counts. The goal isn’t to escape your life but to meet it with awareness.

“I’m not spiritual.”
You don’t have to be. Meditation is a human practice, not a religious one. At Sangha House, we teach it as a skill for living — practical, inclusive, and rooted in compassion.

Why Practice with Sangha House

At our home in Rogers Park, we blend the ancient art of meditation with the warmth of modern community. We believe in accessibility — all sessions are donation-based and open to all backgrounds, identities, and experience levels.

Classes include guided mindfulness, loving-kindness meditation, sound sessions, and open practice periods. Each begins with simple instruction, so even first-timers feel at ease.

Join us for a community meditation or explore mindfulness tools in our Your Practice Collection to deepen your journey at home or learn how this simple act transforms the mind and body, explore The Benefits of Meditation.

Learn More

If you’re new to meditation, here are some trusted resources we love:

Or, join a guided session at Sangha House, where you’ll find a community of teachers, artists, and practitioners creating stillness together — right here in the heart of Chicago.