First of all, congratulations. If you are here it probably means you want to
start meditating or you just started. I started meditating back in 2012 and it
has made a serious impact on my life and I know it can help you too. In this
short guide I am going to describe the most basic meditation technique I know
then talk about a few basic guidelines that will help with your practice.
Remember meditation is a practice, you will get the best results if you make it
a daily practice.
How to do meditation for beginners can be a little tricky but at this stage the
most important thing that you can do is meditate a little bit every day. I
started with ten minutes a day and it really helped.
For the mediation practice below your breath is going to be your single point of
- First, find a comfortable place to sit. I didn’t say try to sit in the lotus
position, just final a comfortable chair or cushion. I started on a chair
- Second, do your best to keep your back straight. This will help you stay alert
and let your energy flow.
- Third, put your hands comfortably on your legs and relax your body to include your shoulder and neck.
- Fourth, breathe in and out through your nose. Breathing through your mouth will work if you have something preventing you from breathing through you nose but the nose is preferred.
- Fifth, focus on your breath, breathe gently in and out. Count each in and out breath
cycle up to ten. So, breathe in and out 1, breathe in and out 2… so on to ten.
Sometimes I my mind is so busy I have to count the in breath as 1 and the out as
2 and go up to ten that way.
- Sixth, when you’re in and out breaths reach ten start back at one. Repeat this exercise with your attention on your breath for the duration of your meditation. If you are new to meditation I don’t recommend going over 10 or 15 minutes until you get a feel for it.
- Seventh, when your attention wanders, and it will, gently tell yourself, “breath, breath, breath” then return your focus to your breath and start back at 1. That’s it, you’re
meditating. The most important thing is that you sit down and meditated. If your
practice is not perfect that’s ok, JUST MEDITATE.
As your meditation practice grows you may want to grow with it. Here are some
insider tips for beginners who want to make the most of their meditation
- Be purposely engaged. As a beginner, you have to know that meditation is indeed
an active process. It is very essential that you focus on a single point such as
your breath, a mantra, or even meditation music. To make it possible, you must
have a clear purpose when doing meditation.
- Choose a nice room. Experts recommend that you have your own room for meditation. This means that it should not be the same room that you use for your work, sleep or exercise. You might also want to have spiritual paraphernalia such as candles in order to set your mood. Don’t let this derail your practice. With that said, if you don’t have a specific room that is only used for meditation don’t worry, you will still get enormous benefits. Just meditate!
- To take on initial hurdles in meditation, you
have to be still as much as possible. You have to spend enough time in order to
practice the art of stillness. It is advisable that you do it twice a day.
Again, twice a day is prefered but if you can’t do twice a day, don’t worry once
will still help.
- Spare yourself from distractions. Meditation is the art of stillness, so make sure that you are free from anything that can disturb you all throughout the process. Make sure that there would be no phone ringing, babies crying or whistling tea pots. When there are no distractions, you are able to achieve the highest state of meditation. Here we go again, this suggestion is true but if things are not perfect don’t skip you will still benefit if things aren’t perfect. I know I sound like a broken record but my practice was and is not perfect and it has changed my life.
- Appreciate. At the end of your meditation, it’s good to spend a minute or two being appreciative of the chance to pull it off.
- Your breath is important. There are thousands of breathing techniques out there that will help improve your practice. For now, to make meditating for beginners work out well, make sure your breath is deep and smooth. Make sure that you stay comfortable and don’t breathe so deep it causes tension. Deep breathing also aids you in focusing your mind which is a great way to get started.
- Read a book about meditation. If you get in a slump and you find
it difficult to sit and meditate, reading a book can be helpful. I suggest a few
books on this website that can help increase your motivation and reinvigorate
Remember, if you can’t adhere to one or more of these suggestions
don’t worry, just meditate. If you wait for everything to be perfect you will
end up waiting forever. Let your mediation practice help you improve your
practice. I know that sounds weird but get started and in a few months I think
you will know what I am talking about.