Episode 111
Meditation for Beginners Who Think They Can’t Meditate, with Mark Blacknell
You sit down to meditate, and suddenly you remember the email you haven’t answered, what you need at the grocery store, and something awkward you said three days ago. Then the neighbor starts mowing the lawn. A minute later, you’re wondering whether you’ve accomplished anything at all.
If that sounds familiar, you may have decided meditation just isn’t for you. But what if the busy mind you’re noticing is simply a starting point? You don’t have to make every thought disappear before you can begin paying attention.
On this episode of Your Priority Centered Life, I talked with Mark Blacknell, a former US Marine, meditation teacher, and founder of Stare at the Wall. Mark’s approach is refreshingly simple: face a blank wall, get into a balanced position, and give yourself some time to notice what shows up. Our conversation explored how that practice fits into everyday life, including the days when you’re distracted, irritated, or convinced you don’t have time.
Getting Help Came First
Before we get into the meditation itself, there’s an important part of Mark’s story I want to highlight. After military service, he struggled with PTSD, depression, and feeling uncomfortable in his own skin. Outwardly, he appeared successful. Internally, he knew something was wrong, and trying to tough it out wasn’t working.
Learning that he was going to become a father gave him a powerful reason to seek help. He connected with a VA Vet Center and began a process that included counseling, prolonged exposure therapy, and working with a psychiatrist to find medication that helped him reach greater stability. Only then did he feel he had the space to add meditation.
That sequence matters. In Mark’s experience, meditation became another tool alongside the care he was already receiving. He also cautioned against deciding to stop prescribed medication simply because you’re feeling better. Decisions about treatment belong in a conversation with your prescribing clinician.
What If “I Can’t Meditate” Is a Working Hypothesis?
One thing we explored was how quickly an observation can become a conclusion about who we are. You notice your mind wandering and think, “I’m someone who can’t meditate.” Once you’ve decided that, you may stop considering anything that could suggest otherwise.
I find it helpful to think in terms of a working hypothesis. You have some information about yourself, and you can stay curious as you gather more. “I had trouble sitting still when I tried this” gives you something to explore. You might try a shorter period, a simpler setting, or a different expectation about what the experience should feel like.
As Mark and I discussed, approaching meditation as an experiment creates room for that curiosity. You don’t need to decide in advance what it will do for you. You can try it and pay attention to your experience, including the thoughts that tell you you’re doing it wrong.
Why a Blank Wall?
Mark began practicing during his lunch break, sitting on a park bench and looking at a tree. But he noticed how much stimulation was around him: people walking dogs, movement, wind, and sunlight. He wanted to simplify the setting so there was less competing for his attention.
That’s the practical appeal of the wall. You don’t need to find the perfect app or decide which guided meditation to play. A plain setting gives you a simple place to begin, without another round of research or preparation becoming the thing that keeps you from trying.
There can be a temptation to turn even a quiet practice into another performance goal. Am I doing this correctly? Am I calm enough yet? Mark’s invitation is to begin without demanding a particular result. The experience can be ordinary, uncomfortable, or distracting, and you can notice that too.
You’ll Still Get Irritated
During our conversation, a lawn crew arrived near Mark. It was a useful real-life example of something we had been discussing: you can choose a simple setting, but you can’t arrange for the whole world to stay quiet.
Mark explained that he still gets irritated. What he has developed through his practice is the ability to recognize that irritation and choose how to respond. He can notice what’s happening without automatically taking it out on someone else or deciding the whole practice is pointless because there’s noise outside.
This connects directly to living with intention. Throughout the day, things compete for your attention, and some will be frustrating. Recognizing your reaction gives you an opportunity to consider what deserves your focus next. For Mark, that ability to work with irritation in the moment is one of the practical ways meditation shows up in his life.
Start With One Minute
When I asked Mark for a small starting point listeners could try, he suggested what he calls the one-minute wall stare. Stop, face a blank wall, and spend one minute noticing your experience without technology competing for your attention. He explained that you can begin sitting or standing.
You might notice thoughts about dinner, tension in your shoulders, or how much you want to reach for your phone. You don’t need to turn those observations into a project. For this minute, you’re simply giving yourself a chance to pay attention.
For people who want to explore further, Mark also offers a five-minute daily challenge through his website. His own longer practice developed over years. A beginner’s first step can be much smaller, and that’s something I hope you’ll take from this conversation: you can choose a manageable experiment and let yourself learn from it.
As Mark put it, “You don’t need to change big time to change big time.” If you’ve been curious about meditation but keep waiting until you have more time or a quieter mind, one minute may be a useful place to begin.
Listen to Episode 111 of Your Priority Centered Life: “Meditation for Beginners Who Think They Can’t Meditate,” with Mark Blacknell.
Resources Mentioned
Take the Next Step Toward a More Priority-Centered Life
If this conversation has you thinking about all the things currently competing for your time and attention, the next step isn't necessarily finding another app. It may be figuring out what deserves protection in the first place. The free Prior 10 Assessment can help you take a clearer look at your priorities and how well your current use of time and energy aligns with them. You can take the assessment at Prior10.com and sign up for the weekly Sunday Reset Newsletter.
And if you enjoyed this conversation with Marlon, you can find more episodes of Your Priority Centered Life at dr-alise.com/podcast.
The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.