Listen to an audio version of this blog post and body scan meditation here
Step One in Meditation: Learn to Settle Yourself
Whenever you sit down to meditate, the first and most important step is to settle into the present moment. This means arriving in your chosen space and allowing yourself to simply be, without judgement or expectation.
Check in with yourself. What are you bringing to your practice today?
- Maybe you feel calm and centred after a peaceful morning.
- Or perhaps you’re flustered, rushed, or weighed down by the events of the day.
- You could be tired, distracted, restless, or even completely shut down.
There is no “perfect” way to begin. Whatever state you find yourself in, that’s where your practice begins.
Meditation isn’t about pushing your feelings aside or silencing your thoughts. It’s about being fully present with what is. The question is not “Was it a good meditation?” but rather “Was I present?”
Even when you think you’ve been distracted, the moment you notice that distraction is a moment of awareness. That is meditation.
Mindfulness Check-In: How to Prepare for Meditation
Before beginning formal practice, it helps to pause and conduct a simple mindfulness check-in. This brings your attention to your inner state and sets the tone for a deeper session.
Here are a few simple but powerful questions to guide you:
1. What Am I Feeling Right Now?
Notice your mood and your physical body. Are you tense, peaceful, agitated, sleepy? Can you simply acknowledge what’s there?
2. Are There Any Emotions Present?
Try not to label them or analyse their causes. Just observe. Sadness, joy, frustration, excitement, whatever is moving through you, allow it space.
3. What Physical Sensations Can I Detect?
Is there tightness or relaxation in the body? Pain, warmth, heaviness, or lightness? Tune in and explore without needing to change anything.
4. What Is the Quality of My Mind?
Ask yourself: Is my mind busy, quiet, foggy, sharp? Are my thoughts racing or still?
This brief self-inquiry helps you become anchored in awareness, even before the meditation officially begins. With practice, this check-in becomes a natural habit, your mind will know it’s time to settle and soften.
Body Scan Meditation: A Grounding Practice for Beginners
Another excellent way to begin your meditation session is with a body scan. This simple mindfulness exercise guides your attention through the physical body, part by part, helping you drop into the present moment.
How to Do a Body Scan for Meditation:
- Start by standing (or sitting comfortably). Close your eyes if you like.
- Take a deep breath in, then exhale slowly.
- Begin bringing your awareness gently to each of the following body parts:
- Feet – soles, toes, and tops
- Ankles and calves
- Knees and thighs
- Hips, pelvis, and buttocks
- Lower back, middle back, upper back
- Shoulders, arms, elbows, and hands
- Neck and back of the head
- Face and forehead, – eyes, nose, cheeks, lips, and jaw
- Throat, chest, solar plexus, and stomach
As you move through the body, pause for a few moments with each area. Simply notice what sensations are present. Tingling, numbness, warmth, tension, whatever you feel is perfectly okay.
If you encounter pain or discomfort, acknowledge it gently without resistance. You’re not trying to change the experience, only to observe it with care and curiosity.
When you’ve completed the scan, see if you can sense the body as a whole. Feel yourself grounded, present, and ready to begin your meditation.
Final Thoughts: Make Peace with How You Begin
Starting a meditation session doesn’t have to feel like a ritual of perfection. Whether you arrive on your cushion feeling serene or scattered, the important thing is that you show up.
With a little awareness and self-kindness, even the busiest mind can settle, and even a tired, foggy morning can become fertile ground for deep presence.
So next time you begin, remember:
- Check in with your body, mood, and mind.
- Use mindful questioning or a gentle body scan to ground yourself.
- Let go of judgement. There’s no wrong way to start.
Meditation is not about achieving peace, it’s about making friends with the present moment.
