How to meditate for beginners can be confusing for people who are new to meditation. It doesn’t have to be hard though. These proven tips and tricks from a committed 20-year practitioner will help you get started.
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Are you a beginner at meditation and want to know how to do it? If the answer is yes then you are in the right place. I will tell you How to meditate for beginners in a few steps.
Meditation is one of the most important practices for living a happy and healthy life. It can help you reduce anxiety, remove stress and also boost your productivity levels.
Table of Contents
How To Meditate For Beginners
What is Meditation
Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly.
With a bit of practice, you’ll be able to enter a deep state of relaxation at will.
Meditation is something you could do right now. You don’t have to wait until you’re in a quiet room or on top of a mountain.
You can meditate anywhere – on the bus, in the office, at home with your family around – it’s entirely up to you.
The key thing about meditation is that it’s very personal. There are no hard and fast rules and your experience will be unique to you.
Some people use mantras, some people just sit quietly without focusing on anything in particular.
All that matters is that you’re comfortable so that when you close your eyes and drift into meditation, nothing distracts you or breaks your concentration.
Types of Meditation
- Guided meditation
It is generally easier for beginners because it is led by an expert who will talk you through the process. You can find many guided meditations online and on apps like Headspace and Insight Timer.
- Mindfulness meditation
It focuses on breathing and awareness of thoughts, emotions, and sensations in your body. It’s a common form of meditation and can be done anywhere at any time.
- Transcendental Meditation
It’s a mantra-based form of meditation that involves saying a phrase over and over until you reach a state of relaxation or inner peace. Transcendental Meditation (TM).
This type involves repeating a mantra to prevent distracting thoughts from entering your mind during meditation.
- Focused attention meditation
This type of meditation involves focusing on one specific thing while keeping your other thoughts at bay.
The object can be anything — your breathing, sensations in your body, sounds around you, or a candle flame.
If your mind wanders during this type of meditation (and it will), simply acknowledge the thought and return your focus to your chosen object.
- Open Monitoring Meditation
This type of meditation involves broadening your conscious awareness. You pay attention to whatever thoughts or sensations you’re having at that moment without passing any sort of judgment on them.
- Body scan or progressive relaxation.
Focus on tensing and relaxing different parts of your body to release tension and increase awareness of your body.
- Loving-kindness meditation.
Focus on sending good wishes or positive intentions toward yourself, others, friends, and strangers.
- Kundalini yoga.
This type of yoga combines specific poses, breathing techniques, mantras, and meditation to awaken the energy at the base of your spine (kundalini energy).
- Zen meditation.
Sit quietly and pay attention to your breathing and thoughts without trying to suppress them or reach enlightenment.
In today’s hectic world, it may be hard to find time to slow down and take care of yourself. But research suggests that taking the time to do so can pay off by reducing stress and anxiety.
The practice of meditation has been around for thousands of years, but it’s only recently that scientists have begun proving its benefits. Research has shown that meditation can:
- Reduce stress
- Control anxiety
- Promote emotional health
- Enhance self-awareness
- Lengthen attention span
- Reduce age-related memory loss
- Generate kindness
- Help fight addictions
- Improve sleep
- Improve your memory
- Reduce anxiety and stress
- Help with sleep disorders
- Decrease blood pressure
- Make you more compassionate
- Boost your immune system
How To Meditate in Bed
- Step 1:
Sit up tall on the edge of your bed. Sit with a straight spine and rest your hands comfortably in your lap.
- Step 2:
Close your eyes and take a few deep breaths in and out through your nose.
- Step 3:
Focus on your breath as it enters and exits your body, without trying to control its pace or intensity.
If you notice your mind wandering (which is inevitable), just gently return your focus to the breath.
- Step 4:
Continue focusing on your breath for 10 minutes (set a timer). You can work your way up to longer sessions (20 minutes is a good goal) as you get more comfortable with the practice.
- Step 5:
When you’re finished, slowly open your eyes and take a moment to notice how you feel before getting out of bed.
Meditation can give you a sense of calm, peace, and balance that benefits both your emotional well-being and your overall health.
And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and may improve certain medical conditions.
How To Meditate For Anxiety
Steps to meditate for anxiety:
- Sit or lie comfortably on the floor mat with cross legs by keeping the spine straight there should not be any back pain or discomfort
- Close eyes gently
- Take a few deep breaths from the nose by keeping your eyes closed
- Start breathing from the mouth as naturally but make sure that every breath coming out is slightly deeper than the last breath you inhale
- Mentally repeat a calming word, sound, or phrase as a mantra for each exhalation as you breathe in and out
- Continue for several minutes (or longer if desired)
How To Meditate Spiritually
The only thing you need is a comfortable spot to sit and a quiet place.
Here are the steps of how to meditate spiritually:
- Step 1
Sit in an upright position with your eyes closed.
- Step 2
Focus on your breathing (your breath is an anchor that will bring you back to the present whenever you get lost in thoughts).
- Step 3
When your mind wanders (which it will), gently bring it back to your breath. Don’t judge yourself when this happens – just acknowledge what came up for you and gently return your focus to your breath.
- Step 4
If you want, set a timer for 5 minutes and gradually increase the time as you get more comfortable with meditating.
We recommend using Insight Timer which has guided meditations from thousands of teachers from around the world along with a community of over 10 million meditators!
How To Meditate With Bible Quotes
- Step 1:
Find a quiet place to meditate.
- Step 2:
Sit in a comfortable, relaxed position. If you can sit up straight, this makes it easier to breathe, but any posture that allows you to relax and focus on your breathing will work.
I like to sit in a chair with my feet flat on the floor and my hands resting in my lap.
- Step 3:
Close your eyes and take in a deep breath through your nose.
- Step 4:
- Step 5:
Continue to breathe deeply, repeating a word or phrase with each inhalation and exhalation.
This word or phrase is called a mantra and helps you stay focused on meditation.
You can use any word or phrase that you like as your mantra, but some popular ones are “love”, “peace”, “om”, or simply “breathe”.
Some people also prefer guided meditation, which is where someone else guides you through the process of relaxing your body and mind by taking you through each step with verbal instructions.
- Step 6:
When thoughts pop into your head, simply let them out without judgment (or with as little judgment as possible) and return your attention back to your breathing and mantra.
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