The Beginners Guide to Meditation
Let’s be honest—meditation can feel a bit… intimidating. Do you need to sit cross-legged? Do your thoughts need to disappear? Should you float into another dimension?
Thankfully, no.
Meditation is simply the practice of returning to yourself. And at The Orchard, we believe the best place to begin is from a place of ease, not pressure.
Here’s your no-fluff guide to starting meditation—whether you’re a total beginner or someone who “can’t switch off.”
1. Start with 2 minutes (yes, really)
You don’t need 30 minutes or a retreat in Bali. Two minutes of focused breath can begin rewiring your brain.
Try this:
Sit or lie somewhere quiet
Close your eyes
Inhale slowly for 4 counts
Exhale slowly for 6 counts
Repeat. Just notice.
That’s it. You’re meditating.
2. Let your mind wander—then gently come back
Here’s the secret: Meditation isn’t about having zero thoughts.
It’s about noticing when your mind drifts—and returning to your breath, sound, or body.
Every time you return, you strengthen the muscle of awareness. That’s the practice.
3. Find your style
Meditation isn’t one-size-fits-all. Try a few approaches and see what clicks:
Breath-focused (e.g., counting or box breathing)
Body scan (progressively relaxing your muscles)
Guided meditations via apps like Insight Timer or Calm
Sound or music-based (think nature sounds or singing bowls)
Floatation Therapy — yes, floating is a meditative practice (and available here at The Orchard)
4. Set the mood, not the pressure
Make meditation something you look forward to, not another task.
Dim the lights
Use a weighted blanket or cushion
Try aromatherapy or a cup of herbal tea
Turn off notifications
Even 5 minutes in this space can feel like a full system reboot.
5. Stack it into your existing routine
Don’t wait for the “perfect time.” Link meditation to habits you already do:
2 minutes after brushing your teeth
While waiting for your coffee to brew
After a sauna, float or recovery session at The Orchard
Bonus: pairing meditation with a body-based practice (like breathwork or infrared sauna) can deepen the effects and help you drop in faster.
6. Be kind to yourself
If you skip a day, or your mind races the entire session—you’re still doing it. The only rule is to keep returning.
There’s no medal for the best meditation. The real win? Feeling just 1% calmer, clearer or kinder to yourself.
