7 Beginner Friendly Ways to Add Meditation to Your Day
Build a Simple, Sustainable Meditation Habit in Just 14 Days!
You KNOW meditation is good for you but….
❌ You don’t know where to start
❌ You’ve tried before but couldn’t actually “clear your mind”
❌ You don’t have any time
❌ You’ve tried but it didn’t work
You are not alone! The good news? Meditation doesn’t have to be complicated, and you don’t need hours of free time to feel the benefits.
These 7 beginner-friendly micro meditations will help you fit meditation into your busy day—no stress, no pressure. Because these are things you’re probably already doing, so we’re just going to add a little ✨intention✨ to them.
Are you ready to:
✅ Feel calmer and more present—without adding another thing to your to-do list?
✅ Handle stress with more patience (even on the chaotic days)?
✅ Finally make meditation a habit in a way that actually fits your life?
Let’s do it!! And if you want a step-by-step program that makes it ridiculously easy to start meditating, I’ll show you my new guided meditation course!
7 Beginner Friendly Meditation Practices You Can Start Today
☕ 1. Sip Something Cozy
Got a go-to morning coffee or a favorite herbal tea? Instead of rushing through it (or forgetting it on the counter—been there), turn your daily drink into a mindfulness ritual. Wrap your hands around the mug, breathe in the aroma, and savor each sip. Feel the warmth, notice the flavors, and—this is the key—resist the urge to scroll or multitask. Just be present with your drink.
🕯️ 2. Candle Gazing
Lighting a candle isn’t an everyday thing? It might be now. There’s something mesmerizing about watching a flame flicker—it works on kids too! (My daughter and I get completely hypnotized by it.) To practice this simple meditation, light a candle, sit comfortably, and let your eyes soften as you watch the flame dance. If your candle is scented, take a deep inhale and let the aroma add to the moment.
🌬️ 3. Count Your Breaths
You’re already breathing all day long, so this one is the ultimate no-excuses meditation. Try it right now: Inhale and count “one,” exhale and count “two.” Keep going until you reach eight, then start over. If you want to take it further, sit or lie down, close your eyes, and simply notice your breath moving in and out. That’s it. Simple, powerful, and totally doable anytime.
🍽️ 4. Mindful Eating
You eat every day (hopefully!), so why not make it a mindfulness moment? Next time you sit down for a meal, slow down. Notice the colors, textures, and flavors of your food. Chew slowly, put your fork down between bites, and (this one’s hard, but worth it) step away from screens. Eating mindfully isn’t just good for digestion—it helps you actually enjoy your food.
🚶♀️ 5. Walking Meditation
If you’re already walking from point A to point B, you can turn that movement into meditation. Feel your feet connect with the ground, notice your breath, and tune into the sights and sounds around you. If you can take a slower, intentional walk—maybe even barefoot—that’s even better. But even a quick walk to the kitchen can be a chance to pause and reconnect.
🛏️ 6. Body Scan
At some point in your day, you’ll lie down—whether it’s bedtime or just flopping onto the couch for a minute. Use that time to check in with your body. Close your eyes and slowly bring awareness from your toes up to your head, noticing any tension and letting it go. The smaller the sections, the more present you become. Perfect for winding down before sleep.
🧘♀️ 7. Mantra Meditation
Mantras work like counting breaths, but with a little extra intention. Pick a short phrase that resonates with you—something like I am calm and centered or I can do hard things. Then, repeat half of it on your inhale and the other half on your exhale. You can do this anywhere, anytime—whether you’re sitting quietly or in the middle of a stressful moment.
Meditation doesn’t have to be another thing on your to-do list. With these simple habit-stacking techniques, mindfulness becomes a natural part of your day—one breath, sip, or step at a time. 💛
Want Meditation to Feel Effortless?
You don’t need more time. You don’t need a silent room. You just need a simple way to start.
That’s why I highly recommend Stillness Within—it’s my new meditation course and it’s perfect for beginners and busy moms like us!
✅ Short & easy-to-follow sessions
✅ Helps with stress, focus, and better sleep
✅ Designed for real life (even if you have kids running around!)
If you’re not ready to purchase Stillness Within, but you still want to start meditating every day, I got you! My Breathe & Be newsletter is full of simple, practical ways to bring more mindfulness and movement into your life—no overwhelm, no pressure. Just little moments of calm delivered straight to your inbox.
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. Please read my terms of policy for more info.
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