How to Start Meditating (Especially if You’re a Bit Sensitive to the World)

So you want to get into meditation. Maybe your nervous system feels like it’s been living on a rollercoaster. Maybe your brain runs marathons at midnight. Maybe you just want to stop doomscrolling and breathe like a semi-functioning adult. Whatever brought you here, welcome. Let’s get you started—gently, practically, and with zero pressure to chant on a mountaintop (unless that’s your thing).

🧠 First, Yes—Meditation Can Help (Even If You’re Overstimulated)

If you’re the kind of person who notices everything—every beep, background convo, or shift in someone’s tone—you’re probably what’s known as a Highly Sensitive Person (HSP). Meditation isn’t about turning that off. It’s about helping you work with it so the volume gets dialed down a little.

The trick? Start with something that grounds you in your body rather than launching you into deep space.

🛏️ Try This First: Body Scan Meditations

This was the top community tip, and for good reason. Body scans are simple, non-woo-woo, and surprisingly effective. You lie down, close your eyes, and mentally walk through your body from head to toe, noticing how each part feels. That’s it.

You’ll find plenty of free versions on YouTube and Spotify. Just search “guided body scan meditation.” It’s especially nice before bed, or when your brain is buzzing louder than a Canarian fiesta.

🌬️ Coherent Breathing & Pranayama (Fancy Words, Calming Results)

These are breath-focused practices that help regulate your nervous system. Coherent breathing is just about matching the length of your inhales and exhales—try a 5-second count for each. No app required.

Pranayama takes it a step further with breath holds, alternate nostril breathing and more. You’ll find guided sessions on YouTube or apps like Insight Timer.

Bonus tip: Add in a yoga pose or two. Inversions (like legs-up-the-wall) are especially calming for overstimulation, according to Audrey.

📱 Best Apps for Sensitive Souls

Let’s be honest, sometimes you just want to press play and be told what to do. Here are the apps this crew swears by:

• Waking Up – Minimalist, philosophical, and donation-based. Jim loves it.
• Headspace – Colourful, user-friendly, and great for beginners. Celine-approved.
• Insight Timer – Huge free library of meditations in multiple languages. Maria and Veerle recommend it for everything from Pema Chödrön to Spanish-language sessions.
• Calm Whale (YouTube) – Chill music and visuals if you’re not quite ready for full-on meditation but want your brain to shush for a bit.

🧘‍♀️ Want to Go Deeper? Meet the Teachers

If you prefer a more spiritual or long-form approach, check out:

• Pema Chödrön – Gentle, grounded, wise. She’s like the Buddhist auntie you didn’t know you needed.
• Tara Brach – Heart-based teachings mixed with psychology and mindfulness. Also great if you’re working through emotional overwhelm.

You’ll find their talks and meditations on Insight Timer, YouTube, and in book form if you’re old-school like that.

🎧 Need Background Noise That Doesn’t Irritate You?

Try Calm Whale on YouTube or explore TantraThoughts (the voice is soothing, promise). Stefanie’s go-to when life gets loud.

And if Spanish is your first language, check out Meditacion3 or search Insight Timer using Spanish keywords for guided meditations that don’t feel like homework.

🔄 Final Tip: Don’t Force It

You don’t need a Himalayan salt lamp or a cushion blessed by monks to start. Just give yourself five minutes. Sit. Lie down. Breathe. Listen. And if your mind wanders (spoiler: it will), that’s normal. You’re still doing it right.

Meditation is a practice, not a performance. The more you show up, the easier it becomes to stay.