New To Meditation?

New to Meditation?

Meditation is simple, but not always easy.

We often move through our days on autopilot, caught up in thoughts, emotions and habitual reactions without noticing them.
Meditation helps us develop awareness of what's happening in the present moment, with curiosity rather than judgment. It isn't about clearing your mind, stopping your thoughts or achieving a particular state of relaxation.

One common approach is to focus your attention on an anchor, such as your breath or other experiences in your body. Notice the simple sensation of your anchor without stories, elaboration, or judgment. Just as it is right now, in the present moment. This is mindfulness.

When your mind wanders (and it will!), simply notice where it went and gently return your attention to your anchor.

Each time you notice that your mind has wandered, you're practicing mindfulness. Over time, this awareness can extend beyond formal meditation into everyday activities, helping you recognize thoughts, emotions and habitual reactions as they arise.

Getting started

Try meditating for just five minutes:

Sit comfortably and relax your body.
Notice the natural sensation of breathing (or another sensation in the body).
When thoughts, emotions or sensations draw your attention away, notice them without judgment.
Gently return your attention to your breath.
Repeat as often as necessary.

You can also practice mindfulness throughout your day. Notice the sensation of opening a door, walking outside or washing your hands. Even a few seconds of awareness count.

A few things to remember

Don't wait for the perfect moment. If you have two minutes, practice for two minutes.
Don't expect every meditation to be peaceful. Restlessness, boredom and distraction are also opportunities to practice mindfulness. Notice what this restlessness actually feels like without judgment or story.
Consistency matters more than duration. Try establishing a short daily practice without being hard on yourself when you miss a day.

Meditate with us
Meditation can be easier to establish and sustain with a supportive community. Northern Utah Insight welcomes beginners and experienced meditators alike.

You don't need to be Buddhist or have previous meditation experience to join us.

Explore our weekly meditations.

Frequently Asked Questions

Do I need to be Buddhist to meditate?
Not at all! Meditation is powerful support for people of many religious and secular backgrounds. Northern Utah Insight welcomes everyone, regardless of beliefs or experience.

Do I need to sit cross-legged or remain perfectly still?
No. The important thing is to find a position that allows you to be reasonably comfortable and attentive.You can sit comfortably in a chair, stand, or even practice while walking.

What if I can't stop thinking?
That's completely normal! Meditation isn't about stopping your thoughts or emptying your mind. It's about becoming aware of your experience. Each time you notice your mind wandering, you're practicing mindfulness.

How long should I meditate?
Start with just five minutes a day and gradually increase the duration as you become comfortable. Consistency is more important than length.

What if meditation feels uncomfortable or difficult?
Restlessness, boredom, difficult emotions and physical discomfort can arise during meditation. If they are mild, just notice these experiences. But if they are strong, there's no need to force yourself through them. You can adjust your position, open your eyes or take a break. If meditation causes significant distress, consider speaking with an experienced teacher or qualified mental health professional.

Can I attend Northern Utah Insight if I've never meditated?
Absolutely! Beginners are welcome at Northern Utah Insight. You don't need previous experience or any particular religious beliefs to participate. Practicing with others is a great way to learn and establish a regular meditation practice.

Is Buddhism and meditation compatible with my existing religion or spiritual beliefs?
Many people practice Buddhist meditation while maintaining other religious or spiritual traditions, while others attend and approach meditation from an entirely secular perspective. We encourage you to explore the practices and teachings for yourself and decide what is useful and meaningful to you.

Resources

There are many online meditation websites and apps available for relaxation, sleep and mental health. These resources do as well, but also offer specific Buddhist content.

Waking Up - wakingup.com
Daily meditation, daily "moments" emails, 600+ hours of audio from expert teachers, and an online community forum. Start with the "Intro to Meditation" course. Free 30-Day Trial.

10% with Dan Harris - danharris.com
Formerly "10% Happier", guided meditations, ad-free podcast access, live sessions, and a community forum. Free 14-day trial.

Happier - meditatehappier.com
Curated meditations, courses, and lessons from many well-known Buddhist teachers. Free 7-day trial.

Insight Timer - insighttimer.com
A broad meditation platform with specific Buddhist resources here. Free 7-day trial.

Plum Village - plumvillage.app
Free mindfulness app with Buddhist insights and guided meditations offered by Zen Master Thich Nhat Hanh and his monastic community. Free.