Meditation for Beginners

A blog for people starting meditation.

Things can be a little overwhelming at first. You’re not alone! Here are a few simple guidelines to get you started. When people think about meditation, they often get excited by the possibilities it opens up, but slightly intimidated by the idea of actually doing it. Meditation is an excellent aid for mindfulness and mindfulness is important in numerous areas of life. It allows us to focus more effectively on what we’re doing at any given moment, reduces stress, and helps us feel better all around.

1. Choosing the right meditation method for your personality

A lot of people have a hard time meditating because they just can’t take the time to sit down and do it. The good news is that there are a number of different meditation methods that you can incorporate into your daily routine. Here are some of the most common forms available:

Focusing meditation

In this form, you focus on an object or sound to help quiet your mind. This is a popular method for those who have trouble sitting still during meditation. In fact, it’s one of the first steps in many meditation programs. Focusing meditation is taught at Transcendental Meditation centers and other schools that teach this form of meditation.

One-Minute Meditations

These meditations are called one-minute meditations because they last for one minute. They’re a great way to ease into a session if you’re a beginner who finds meditating a challenge or if you don’t have much time to spare.

Chakra Meditation

In chakra meditation, you focus on different energy centers in your body as a way to help yourself relax and achieve inner peace. This type of meditation is also known as Mantra Chanting — each chakra has its own mantra, which helps you attune with the energy

2. Beginning by meditating to relax

When you start meditating, it is best to set aside a few minutes, to begin with. You should take your time and ease into the activity. The best way to begin is to sit in a comfortable position. If you sit on the floor, it should be crossed-legged with your back straight up. The most important thing is that you are relaxed when you begin meditating.

If you’re just starting out with meditation, it can seem like a big leap from your busy schedule. But if you start small, it’s easy to find the time and the motivation to keep going. Some people find it helpful to focus on one word or phrase when they meditate, such as “I am,” “Om,” “Shanti,” or “Peace.” Or you can simply repeat a sound, such as a gong or a bell.

3. Allowing the thoughts to come and go

The important thing is to try not to force your mind to go blank. If thoughts come into your head, let them pass through and gently return your focus back to the object of meditation. This will keep your mind from wandering and help you clear your head of distractions. Once you’ve gotten the hang of clearing your head during meditation sessions, add in some deep breathing exercises. Inhale deeply for about five seconds, hold for five seconds and exhale for another five seconds. Practice this before each session until it becomes a habit. If thoughts pop up while you’re breathing in and out, let them pass by without trying to attach meaning or emotion to them. Continue this breathing exercise for three minutes at the beginning of each session.