Learn how to meditate in three simple steps
If you're anything like I was when first getting into meditation, you might’ve had a few of these thoughts:
Meditation is what monks or really successful people do, right? I’m not a monk and I’m definitely not Mel Robbins, so I won’t be “good” at it.
Meditation is about quieting my mind, right? But my mind isn’t quiet!
Sitting down doing “nothing” sounds boring. I should be more productive. I have better things to do with my time.
I’m not consistent enough, and I don’t have anyone leading me or showing me how. I’m just confused.
Odds are, you’ve had at least one of these thoughts — and you’re not alone. I had all four. But you haven’t completely written it off yet, because you’ve heard SO many benefits: ease throughout your day, reduced mental suffering, a healthier mind and body, less resentment and anger, more patience, and greater resilience.
So yeah — you know meditation “works.” There are countless studies, and it’s become a total buzzword. It seems like everyone’s talking about it in some form (or is that just my algorithm?).
But meditation isn’t just a trend.
It’s been practiced for over 2,500 years — that’s older than the time of Jesus. (Actually, there’s an 18-year gap in the historical record of Jesus’ life, and during that time, some accounts mention a man named Issa who studied Buddhism and Hinduism before returning to Israel. But that’s a story for another time.)
There are so many books on meditation. So many “types.” It’s been studied and taught for centuries. You’ll find references to meditation in the earliest Vedic texts, which talk about breath control and introspection as paths to spiritual awakening and self-mastery. These practices originated in the East — but Indigenous cultures in the West also had their own forms of meditation.
If you join my 1:1 Meditation Mentorship, I’ll teach you about the history and lineage of meditation — how cultures across the world prioritized introspection, solitude, and purification to elevate awareness and personal power.
So yes, meditation has been around since the beginning of time. And while there are many types, they all have one thing in common:
AWARENESS.
Every meditation method — no matter where or how — revolves around awareness. And every practice follows the same three simple steps:
The 3 Steps of Meditation:
Posture — Whether seated like Eastern monks or dancing like Indigenous cultures, your posture is intentional. You are in it on purpose.
Breath — Bring your attention to the breath. It doesn’t have to be specific (that’s breathwork), just noticed.
Attention — Pay attention to when your attention fades... and gently bring it back to the breath, without judgment or bias.
That’s it. Really.
If I had to sum up meditation in six words, it’s this:
Paying attention with intention, without judgment.
But — let’s be honest — just because it’s simple doesn’t mean it’s easy.
This is where awareness comes in. Pure awareness doesn’t judge. It just observes.
Meditation helps you move from the “judging mind” to the “observing mind.” The judging mind is not bad — it’s essential for survival. It's part of our primal brain, designed to keep us safe. But in modern life (especially with past trauma), that judging mind can run the show way more than it needs to — causing unnecessary suffering and stress.
Meditation makes you aware of how often your primal brain takes the wheel — and gives you tools to gently, consistently shift back into presence. That’s where resilience and peace start to grow.
Back to the Three Simple Steps
(They’re simple — not always easy)
Posture – Be in a posture on purpose, whether sitting, dancing, walking, or training.
Breath – Focus gently on your natural breath. No need to change it if that is not your intention.
Attention – When your attention drifts (it will), bring it back — without judgment.
That’s It. You Know How to Meditate.
But wait — Sabrina, really? It can’t be that simple...
Yes. It’s that simple.
And also — it’s hard.
Especially step 3.
When your mind wanders, and you go back to your judging mind — that’s normal.
It’s expected.
You just start again.
“When the mind wanders, you simply notice it and bring it back. You start again. No big deal.” — Ram Dass
You choose how your meditation looks. You can sit, move, walk, breathe, train. Just bring awareness to your posture, connect to your breath, and return your attention when it strays.
Rinse. Repeat. Grow.
Ready to Try It?
Here’s a complimentary 5-minute beginner meditation you can use any time of day: However, I suggest doing this meditation NOW because the information is fresh in your brain!
You can come back to this meditation whenever you want, upon waking up, taking a break, post-conflict, or winding down before bed or even driving.
If this guide resonated and you're ready to deepen your meditation practice, book a consult call to see if the Meditation Mentorship Program is right for you or come visit me in-person for a class at Iron & Om!
Let’s walk this journey together.
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