Meditation | 5 steps to start


Many people equate meditation with the absence of thoughts, feelings and sensations.

However, meditation, is learning to observe thoughts, feelings and sensations without judgment or control. Meditation allows us to be witnesses to our internal world.

When we sit to meditate, we are observing ourselves.

It takes consistent practice to get comfortable with meditation and find a rhythm that works .

Meditation is a practice. Sometimes your focus will wander or you’ll forget to follow your breath. That’s OK. It’s part of the experience.

Some of the many benefits of meditation...

  1. Sharpen your attention

  2. Reduce stress

  3. Provide clarity on thoughts, feelings and situations

  4. Leave a positive impact on mental, physical and emotional health


No one knows for absolute certain when meditation officially started and who it originated with.

There are multiple references across different cultures and religions – including Judaism, Islam, and Christianity – to meditative-like practices, which all seem to have contributed to and inform the practice known widely today according to positivepsychology.

In some of the oldest written records from around 1500 BCE in India, the practice of Dhyāna or Jhāna is referenced as the training of the mind, often translated as meditation. Many of these records come from the Hindu traditions of Vedantism and discuss the various meditation practices across ancient India.

There is SO much more information on the history and different lineages of Meditation, that I WISH I could cover in one blog post. I encourage you to do your own research too and dive in.


  • Guided Meditation

Your teacher walks you through the practice. This can be calling up imagery or going through sensations of the physical body

  • Unguided or Silent Meditation

You meditate without guidance for your thoughts or prompts

  • Mantra Meditation

Focused on a saying, symbol or sound

  • More

There are so many styles of meditation. It is not one size fits all or one size fits all the time. Try out different styles and techniques to find what works for you. Meditative states can be found in movement, journaling and more.


  1. Start early: meditating first thing in the morning

  2. Use the same space at the same time

  3. Create a meditation space/ritual - think pillows, tea, candles and more!

  4. Find the position best for YOU! Sitting on the floor, couch, hair, laying down, standing or moving.

  5. Start with 30 seconds - 1 minute and build from there.

Give yourself some grace and forgiveness. It is natural for the mind to wander. Honor the spaces your mind wanders too without judgment or attachment. It is normal for the body to shift and adjust. Give yourself permission to shift and adjust as needed - I think you will find your practice more enjoyable if you don't hold yourself so strictly.


Click here for a guided meditation practice.



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