The Beginners Guide to Meditation
Make It Stand Out.
Understand the Basics
Meditation is about focus: The goal is to bring your attention to a specific object, sound, or feeling in order to quiet your mind. It’s normal for your thoughts to wander—part of meditation is simply noticing that and gently bringing your focus back.
It's not about "clearing your mind": A common misconception is that meditation requires you to stop thinking. The truth is, thoughts will come and go. What matters is how you react to them (and practice coming back to your focus).
2. Choose a Quiet Space
Find a calm, quiet space where you won’t be easily distracted. This could be a corner of your room, a cozy chair, or even a spot in a park—wherever you feel comfortable.
You don't need a fancy setup—just a peaceful space that allows you to focus.
3. Get Comfortable
Posture: Sit comfortably, with your back straight but relaxed. You can sit on a cushion, chair, or even lie down—whatever feels comfortable for you. If you're sitting, keep your feet flat on the floor and your hands resting on your lap or knees.
Relax your body: Take a few deep breaths to relax your body. Let go of any tension in your muscles. You want to feel both alert and at ease.
4. Focus on Your Breath
Start with your breath: One of the easiest ways to begin is by simply paying attention to your breath. Breathe in slowly through your nose, and out through your mouth. You can count your breaths if that helps, or just notice the sensation of air entering and leaving your body.
If your mind wanders (which it will), gently bring your focus back to your breath, without judgment.
5. Set a Timer
Start small: Begin with just 5-10 minutes of meditation. As you become more comfortable, you can gradually extend your sessions.
Setting a timer helps remove any worries about how long you’ve been meditating, so you can just focus on the experience.
6. Be Kind to Yourself
Don’t judge your thoughts: If your mind wanders, that’s okay. The key is to notice when it happens and return your focus to your breath (or whatever you’re focusing on). Be patient with yourself.
Meditation is a skill, and like any skill, it gets easier with practice.
7. Try Different Types of Meditation
There are various styles of meditation. Here are a few you can explore as a beginner:
Mindfulness Meditation: This involves paying attention to the present moment. You might focus on your breath, body sensations, sounds, or thoughts without judgment.
Guided Meditation: If you're new to meditation, guided sessions can be helpful. A teacher or app will guide you through the process with instructions or imagery. Apps like Calm, Headspace, or Insight Timer are great for this.
Loving-Kindness Meditation (Metta): This practice focuses on cultivating love and compassion. You repeat phrases like, “May I be happy, may I be healthy,” and then extend those wishes to others.
Body Scan Meditation: This involves focusing on different parts of your body, starting from your toes and moving up to your head, noticing any tension or sensations as you go.
8. End Slowly
When your timer goes off, don’t rush to get up. Take a moment to check in with how you feel. You might notice a sense of calm or clarity, or simply feel more grounded.
Reflect for a moment: Before you continue with your day, pause and notice how you’re feeling. You might even journal for a minute to capture any insights or feelings.
9. Make It a Habit
The key to reaping the benefits of meditation is consistency. Try to meditate at the same time every day (or a few times a week). The more you practice, the more natural it will become.
Start with a short, regular practice: Even 5 minutes a day can make a significant difference over time.
10. Embrace the Process
Meditation is a journey, not a destination. Don’t get discouraged if you don’t feel perfectly "calm" or "enlightened" right away. The more you practice, the more benefits you’ll experience—such as reduced stress, improved focus, and increased emotional balance.