6

Meditation For Beginners

Last Updated: November 29, 2023

Featured Image

Table of Contents

Embark on a journey into meditation for beginners with this blog post. Enhance your mental well-being and discover relaxation through this versatile wellness practice.

Meditation for Beginners

Meditation is an ancient practice with many forms, but some basic principles remain the same.

Anyone and everyone can meditate. Meditation is an accessible practice that relies on time and consistency to become a consistent practice. 

Age, location, life circumstances, or ability level should never be barriers to dedicating time to mind and mindfulness practice.

Meditation also doesn't require any equipment. You can meditate anywhere, anytime - whether taking a break at work, sitting on the bus, or just before bed. All you need is yourself and a few meditation techniques to get started.

Many beginners often set goals for meditation, like extending their practice duration. However, it is crucial to understand that there are many primary goals of meditation, including:

  • Reconnecting with yourself 
  • Enhancing emotional and mental clarity
  • Fostering self-awareness
  • Improving overall well-being

Why mediate?

There are various reasons why you might consider introducing meditation into your life. We live highly fast-paced lives and are rarely allowed to take a few moments for ourselves and disconnect from all the outer chaos. 

Such a lifestyle comes with all its challenges and consequences, one of which is increased stress and anxiety levels. This is where meditation can help. 

Meditation practice effectively reduces stress and anxiety by calming the mind and body.

Improved focus and concentration come hand in hand with a consistent meditation practice. When we allow ourselves to slow down and focus on the present moment, we train our attention span and develop a better focus capacity. 

Meditation helps you to stay focused and stay connected when your mind wanders. In addition to increased awareness and reduced stress, meditation practice has been helping people to sleep better

Meditation can be a natural and effective solution for struggling with insomnia or other sleep disorders. 

A quick meditation before bed helps to fall asleep faster and calm the agitated nervous system, often stimulated by light and noise pollution.

“Mediation is a vital way to purify and quiet the mind, thus rejuvenating the body” – Deepak Chopra.

The most popular meditation techniques for beginners

There are many different types of meditation, and finding a style that suits you is essential. Here are the most popular meditation techniques for beginners, apart from the essential guided meditation:

Mindfulness meditation

Mindfulness meditation aims to bring awareness to the present and get in tune with thoughts and surroundings. 

To practice mindfulness meditation, find a comfortable place to sit or lie. Close your eyes and observe your breath. 

As you breathe in and out, pay attention to the sensations in your body. If your mind starts to wander, simply refocus on your breath.

Spiritual or mantra meditation

This type of meditation involves repeating a mantra or sacred word or phrase. The repetition of the mantra helps to still the mind and focus on the present moment. 

Find a comfortable place to sit with your spine straight to practice spiritual or mantra meditation. Close your eyes and begin repeating your chosen mantra. 

Maintain attention to the mantra and the sensations in your body. Mantra helps to anchor and prevent the mind from wandering.

Visualization meditation

Visualization meditation involves focusing on a particular image or scene. The goal is to relax the mind and body by visualizing a peaceful place. To practice visualization meditation:

  • Find a comfortable place to sit with your spine straight.
  • Close your eyes and begin to imagine a quiet place. It can be somewhere you've been before or somewhere imaginary.
  • Focus on the details of the scene, such as the colors, smells, and sounds. Allow yourself to relax and feel at peace.

Movement meditation

Another popular style of meditation that can be done anywhere and at any time. This type of meditation involves focusing on the sensations in the body as you move

For example, observe the feeling of your feet hitting the ground as you walk or the feeling of your breath moving through your body as you do yoga. The goal is to be present and aware of your body as you move.

Loving-kindness meditation

This type of meditation involves cultivating feelings of love and compassion. To practice loving-kindness meditation, sit comfortably with your eyes closed.

Bring to mind someone who you love and feel gratitude for. Send them thoughts of love and compassion. 

Repeat this process with yourself; then, someone you don't know or find difficult. Cultivating feelings of love and compassion can help to reduce stress and anxiety.

Body scan meditation

This type of meditation involves focusing on the sensations in the body. Here is how to practice body scan meditation:

  1. Lie down in a comfortable position and close your eyes. 
  2. Focus on your breath and allow your mind to wander through your body.
  3. Notice any areas of tension or pain and observe breathing into those areas and thus, bringing release to that tension.
  4. The goal is to relax the mind and body by focusing on the sensations in the body.

What are you likely to experience as you begin meditating?

Your mind will wander

That's normal. The goal is not to clear your mind but to concentrate on the here and now. When you notice your mind wandering, start bringing awareness and attention to your breath or mantra.

Emotions will come

Meditation is a great way to process and release emotions. As you sit with yourself, you might find that emotions come up that you've been repressing. Allow yourself to feel them thoroughly, and then let them go.

You can fall asleep

 If you fall asleep during meditation, it's a clear sign you're not getting enough sleep. Meditating in the morning or afternoon is best when you'll likely be more alert.

You might feel antsy

If you find yourself fidgeting or feeling restless, it's a sign that you need to move your body. Try a movement meditation or take a walk before you meditate.

You might feel nothing

If you feel bored or like you're not experiencing anything, that's normal. Meditation is a practice of patience and non-judgment. Keep at it and trust that the benefits will come in time.

How to choose your meditation teacher

When choosing a teacher, there are many things to consider. The most important thing is to find someone who you feel comfortable with.

  • IRL vs online: Decide whether to practice online or in real life, and most teachers offer hybrid practice options these days. 
  • Experience: Look for an experienced teacher, and ask for qualifications and past teaching history. There is nothing strange about asking additional questions about a new teacher’s experience. Look for a teacher with good reviews. If you have friends who meditate, ask them for recommendations.

How much should you meditate?

The answer to this question is different for everyone. The best way to figure out how much you should meditate is to experiment and find what works for you. 

Some people like to meditate for 20 minutes daily, while others prefer to meditate for an hour or more. There are no hard and fast rules, so finding what works best for you is essential. 

If you're new to meditation, starting with shorter sessions and gradually increasing the time you meditate is a good idea.

How to turn meditation practice into a habit

The best way to turn meditation into a habit is to find a time that works for you and make it part of your daily routine. 

If you struggle to find time, try meditating first thing in the morning or before bed. You can also try meditating during your lunch break or on the weekends.

Setting yourself a daily reminder on your phone or calendar can also improve consistency and how regularly you show up for yourself. 

If you work and meditate from home, try using sticky notes on your desk, kitchen, and bathroom with meditation practice reminders.

If you're struggling to stick with it, find a meditation buddy or join a meditation group. There's strength in numbers, and it can be helpful to meditate with other people.

Quick tips and tricks for beginners

  • Wear comfortable clothes: You want to be able to sit or lie down without feeling restricted during your meditation session.
  • Set a timer: This way, you don't have to worry about the time and can focus on your meditation.
  • Find a comfortable position: Sitting, lying down, walking, standing - it doesn't matter as long as you're comfortable. Get yourself a meditation cushion for extra comfort.
  • Start small: Don't try to meditate for hours from the get-go. Start with shorter guided meditations and increase the length of time as you get more comfortable with meditation.
  • Be patient: Meditation is a practice, not a quick fix. It takes time, patience,  and consistency to see results.
  • Persevere: For a busy mind, wandering thoughts during meditation are common. Simply guide your attention back to your breath or focal point when you notice the drift.

References

28 Best Meditation Techniques for Beginners to Learn

Meditation: A simple, fast way to reduce stress.

10 health benefits of meditation and how to focus on mindfulness

How to meditate for beginners - Mental wellbeing tips - Every Mind Matters - NHS

Meditation and Mindfulness: What You Need To Know | NCCIH

How to Meditate - The New York Times

Disclaimer

The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.

Best Time to Meditate

10 min read

Best Time to Meditate

Learn how to fit meditation into your daily routine! Discover which meditation times work best for you and your schedule, if lunchtime, bedtime, or...

Meditation For Stress

9 min read

Meditation For Stress

Understanding meditation is a powerful technique that can lead to improved well-being and health. Learn more about the causes of stress, the benefits...

Types of Meditation

8 min read

Types of Meditation

This article covers various meditation practices, from mindfulness, loving-kindness and transcendental meditation. Discover new meditation techniques...

Meditation Positions

11 min read

Meditation Positions

Learn the best positions for meditation and how to get the most out of your practice with mindful breathing techniques. Get ready to find inner peace!

What is Meditation?

7 min read

What is Meditation?

Have you ever experienced feelings of anxiety, stress, and tension? You're not alone. Many people encounter these challenges.

Meditation Pillow

11 min read

Meditation Pillow

Discover the benefits of having a meditation pillow and how to choose from different materials and fabrics for optimal comfort.