How to Meditate for Beginners
Meditation is not mystical—it’s simply a way for us to pause, breathe, and reset in a busy world. It provides us with the opportunity to stop, calm our minds, and regain clarity. Below is a structured guide to help you get started with meditation, along with insights on its numerous benefits.
The Benefits of Meditation
Although there are various types of meditation, all forms share the common goal of reducing stress levels over time. Meditation can help you release physical tension stored in the body, allowing you to let go of buried worries and ease anxiety. Regular practice may lead to better mood, improved sleep, and an enhanced ability to respond calmly to life’s challenges, rather than reacting emotionally.
For optimal results, incorporate regular meditation sessions into your daily routine.
Video: How to Meditate for Beginners
In this step-by-step video guide, mindfulness expert Dr. Becky Spelman explains how you can begin meditating and the benefits it brings.
How to Meditate in 7 Steps
Meditation might not come easily at first, but with practice, it can provide great benefits. Here’s a simple 7-step guide to help you meditate:
- Set Aside Time
Meditation is most effective when practiced regularly. Although there’s no set duration, 20 minutes per session is a good benchmark. Meditate in the morning to set a positive tone for the day, and in the evening to unwind before sleep. - Find a Comfortable Space
No special equipment is required—just a quiet, comfortable place to sit. Whether on the floor, in a chair, or on your bed, ensure you’re seated upright with proper posture. A meditation cushion can help with maintaining a comfortable, upright position. - Incorporate Mindfulness
Before beginning, bring mindfulness into your practice. Close your eyes and focus on your senses: notice how the surface beneath you feels, what you can hear or smell, and any taste in your mouth. This helps you connect with the present moment and quiet the mental chatter. - Begin Your Meditation
Start by closing your eyes and focusing on your breath. As you inhale, silently say “breathe in,” and as you exhale, say “breathe out.” The goal is to focus on the simplicity of your breath for the next 20 minutes. - Managing a Wandering Mind
A wandering mind is natural. Instead of viewing it as a failure, gently bring your focus back to your breath whenever you get distracted. This practice helps train your mind to become more focused over time. - Mastering Meditation
As you progress, you’ll face challenges such as intrusive thoughts or difficulty breathing naturally. Be patient with yourself, and remember that these hurdles are part of the learning process. - Gradually End Your Session
When you’re ready to end, stop focusing on your breath, but remain seated with your eyes closed for another couple of minutes. This allows for a peaceful transition from meditation to the next activity in your day.
Try Our Guided Meditations
If you’re new to meditation, guided meditations can help you start. Below are two guided sessions you can try:
- Guided Body Scan Meditation (Audio-Only): Connect with your body and release tension by focusing on different areas.
- Guided Awareness of Breath Meditation (Audio-Only): Focus on your breath to reduce stress and ease anxiety.
These guided meditations will help you develop a more consistent practice.
Additional Self-Help Resources
- What is Mindfulness?: Learn more about mindfulness and its benefits, and how to incorporate it into your daily life.
- Sign Up for Anxiety-Easing Emails: Receive expert advice and practical tips to manage anxiety and incorporate these techniques into your routine.
- Self-help CBT Techniques: Explore Cognitive Behavioral Therapy (CBT) strategies to address worries and improve your mental wellbeing.
- Top Tips to Improve Your Mental Wellbeing: Discover simple, effective changes to improve your mental health across key areas of your life.