simply sitting

Simply Sitting: A Beginner’s Guide to Meditation

Build a calm, sustainable daily meditation practice in just a few minutes a day — simple, accessible guidance for complete beginners.

Free Simply Sitting Notebook to accompany you on your meditation journey.

(Tip: If your browser blocks the opening of this PDF file, copy the Link in the window that opened with the error message, paste into a new window and the PDF will open for you there.)

Click on image below to access this free video course. Read on for overview.

Course Overview

The base of meditation is simple.

It begins with simply sitting.

In this gentle introductory course, meditation practitioner Mithila guides you through the foundations of establishing a daily seated meditation practice that is sustainable, comfortable, and accessible to anyone.

Instead of trying to meditate for long periods from the beginning, you will learn how to start small and consistently, building a practice that naturally grows over time.

You will also learn how to sit comfortably — whether on a chair, on the floor, or in a cross-legged position — so that your body supports your practice rather than struggles against it.

This course focuses on simplicity and consistency, helping you develop the habit of showing up for meditation each day.

Whether you are completely new to meditation or have tried before but struggled to maintain a practice, this course will help you begin again with ease.

What You Will Learn

By the end of this course you will be able to:

• Begin a daily seated meditation practice
• Sit comfortably for meditation using a chair or floor positions
• Understand the importance of posture and alignment in meditation
• Gradually build a sustainable meditation habit
• Avoid common beginner mistakes such as doing too much too soon
• Develop a calm, simple practice of simply sitting

Course Curriculum

Lesson 1 — Sitting on a Chair

Learn how to create a comfortable meditation posture using a simple straight-back chair.

Lesson 2 — Sitting on the Floor

Discover alternative floor positions that support a straight spine and relaxed body.

Lesson 3 — Cross-Legged Meditation Posture

Learn how to gradually build comfort in the classic cross-legged meditation position.

Lesson 4 — Supporting the Body in Meditation

Small adjustments for the knees, feet, and posture that make sitting easier and more sustainable.

Lesson 5 — Beginning a Daily Practice

How to start small, overcome common obstacles, and build a lasting meditation routine.

Who This Course Is For

This course is perfect for:

• Complete beginners who want to start meditation
• People who have tried meditation but struggled to stay consistent
• Anyone looking for a simple and sustainable approach to beginning meditation
• Yoga or wellness practitioners who want to deepen their seated practice
• People seeking calm, clarity, and self-awareness

No prior meditation experience is required.

What This Short Course Provides

Usually learning to meditate requires focusing on techniques or longer sessions of practice from the beginning.

This course focuses on something even more fundamental:

Learning to simply sit.

You will learn:

• how to make meditation physically comfortable
• how to start with short sessions that grow naturally
• how to build a daily practice that lasts

The emphasis is on simplicity, accessibility, and sustainability.

Instructor

Mithila

Mithila is a long-term practitioner of meditation and spiritual disciplines.

For 2 decades, meditation has been a central part of Mithila’s daily life and work.

Her teaching focuses on helping people develop the ability to show up consistently for their practice, discovering the calm, energy, clarity, and freedom that comes from regular meditation.

Through simple and practical guidance, she helps students build meditation practices that are realistic, sustainable, and deeply supportive of everyday life.

Frequently Asked Questions

Do I need previous meditation experience?

No. This course is designed specifically for complete beginners.

Do I need special equipment?

No special equipment is required. You may use:

• a chair
• a cushion or blanket
• a quiet space to sit

How long are the lessons?

The course contains 5 short lessons designed to be simple and easy to follow.

How long should I meditate each day?

In this course you will learn how to begin with 5–10 minutes per day and gradually build from there.

Start Your Practice

Meditation made simple.

Sit down.
Close your eyes.
And simply sit.

Begin your meditation journey today.