There’s no prerequisite to start meditating—anyone can do it. But when we begin, the question often arises: “Am I really meditating, or am I just dissociating?” We may sit in a meditation pose, look calm and “zen-like,” yet unconsciously bypass our own inner experience. For some, meditation might simply be a step too soon.
Meditation is about focusing on one specific thing—your breath, a mantra, a word, a body part, a thought, or an emotion. This requires concentration and presence. As you start, uncomfortable sensations and emotions often arise because stillness and silence amplify what’s already inside. You might notice racing thoughts, restlessness, tension in the body, or emotions feeling bigger than usual. This is completely normal—it’s part of the process of coming back to yourself. If we don’t know how to stay with difficult feelings or process them, it’s easy to disconnect or dissociate. That’s why meditation is considered an advanced practice.
If you’re eager to meditate but find it challenging, here are some gentle entryways to try first. These practices help you build the capacity to be present, process emotions, and enjoy meditation instead of struggling with it.
Somatic Work
Before diving into meditation, it’s helpful to develop the capacity to be with sensations and emotions, because they naturally surface during practice. Somatic work helps us do just that.
“Somatic” comes from the word soma, meaning body. In somatic exercises, we connect with the body while noticing sensations and emotions. The goal is to observe without becoming overwhelmed, allowing us to find stillness without bypassing our feelings.
Practices like orientation exercises can help you feel safe while tuning into your body. Any somatic practice that strengthens your body awareness and presence is a valuable preparation for meditation.
These skills don’t just help during meditation—they also help you navigate daily life with more calm and awareness. Feeling tension at work, restlessness during travel, or even noticing emotional reactions in conversation can become easier when you’ve practiced tuning into your body.
Yin Yoga & Restorative Yoga
Yoga, in general, is a wonderful way to support both body and mind. Its ultimate goal is self-awareness and self-realization.
Yin and restorative yoga, in particular, are meditative forms of yoga. They emphasize stillness and gentle silence, which can feel uncomfortable at first. Younger people often find it harder to settle into these practices, while older practitioners usually gravitate toward them.
The beauty of yin and restorative yoga is that they offer guided stillness, allowing you to dip in and out of silence while connecting with your body and the present moment. They’re a gentle, supportive precursor to formal meditation.
Even short sessions—ten or fifteen minutes—can help you practice patience, presence, and self-awareness, which makes actual meditation more approachable.
Yoga Nidra
Yoga Nidra is another excellent way to ease into meditation. It allows for stillness and relaxation while providing gentle guidance, so complete silence isn’t required.
Unlike traditional meditation, Yoga Nidra doesn’t focus on concentration. Instead, participants are invited to receive and observe rather than analyze. While not technically meditation, Yoga Nidra develops key elements of meditation, like mental stillness, body awareness, and the ability to observe without judgment. Practicing it regularly can make transitioning into meditation much easier.
Why Ease Into Meditation?
Many people struggle with being alone, being still, or facing silence. Daily life is full of stimuli—music, podcasts, calls, messages—and sitting quietly can feel intimidating. Easing into meditation through the practices above allows us to gently experience stillness without fear.
Some people may need years of preparatory practice before meditation feels natural, while others can start immediately. There are no mandatory steps, just gentle ways to build your capacity. Other helpful methods include:
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Walking alone in silence
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Driving in your car without music
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Guided meditations
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Meditating with soft, relaxing music
The key is to find what works for you personally and to practice consistently, even if just a few minutes a day. Gradually, stillness becomes more familiar and less intimidating.
Moving Forward
I hope you feel inspired to explore these practices. Try them a few times, even if they feel awkward at first. Over time, they can help you ease into meditation, bringing relaxation, self-awareness, inner peace, and more into your life.
Even small steps—pausing for a few breaths, noticing sensations during daily activities, or doing a short yin yoga session—can make a difference. Meditation is a journey, and these entryways gently guide you toward it.
With Love, Naomi
P.s. you may also like to read ‘The One Skill That Humanity Has Forgotten To Use…’
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Written by Naomi
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