Meditation for Beginners


One of the most important habits for improving your wellbeing is the habit of meditation. Not only will it help your overall health, but it will also help you become more peaceful and focused and less worried and anxious.

Have you ever given thought to what actually goes on inside your head? Most people don’t - they just let their minds go on autopilot, but when you start meditating you will start giving more awareness to what that little voice is actually saying. And training that awareness offers the potential to fundamentally transform your perspective on life.

While forming this habit is not easy, you might feel strange just sitting and doing nothing, you can start small and get better as you practice. Don’t expect to be good at first - that’s why it’s called a practice.

There are dozens of ways to get your mind in a meditative state, and not the same method works for everyone. The most frequent theme, however, is learning how to find quiet and calmness within your mind. You can try guided meditation apps (here, here, or here) or try this short routine you can practice everyday:

Take a seat

Find a place to sit that feels calm and quiet to you- and where no one will interrupt. Set a time Limit For beginners, it can help to choose a short time such as 5 or 10 minutes. You can set an alarm on your phone.

Notice your body

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel - all are fine. Just make sure you are stable, comfortable and in a position you can stay in for a while.

Notice your breath

Follow the sensation of your breath as it goes in and your chest rises and as it goes out and your chest collapses. Keep your awareness here.

Notice when your mind has wandered

Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered, simply return your attention to the breath.

Be kind to yourself

Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just always remember to come back.

Close with kindness

When you’re ready, gently lift your gaze and take a moment to notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Being inspired to start meditating is very different from actually doing it, and you’ll only feel the benefits of meditation by beginning and maintaining a regular practice.