Meditation Basics For Beginners: Benefits And Ultimate How-To Guide
Welcome. If you’re a meditation newbie, then let me congratulate you on making the decision to improve your health and peace of mind. This meditation for beginners guide that I’ve created will help you get started.
Because meditation is one of the best things you can possibly do for yourself.
Your new motto is: Meditation a day keeps the doctor away.
Now, take your shoes off and settle in.
Meditation benefits everyone. So, whether you meditate for hours to connect with the universe or just want to sit in silence for a few minutes to recharge your battery, there are so many benefits of cultivating a meditation practice.
It will absolutely elevate your overall mood and level of peacefulness. But it’s also a tremendously overlooked method to heal a number of mental and physical health-related issues, as well as de-stress in this hectic world.
This post may contain affiliate links and I may earn a small commission (at no additional cost to you) when you click on those links. For more information, you can read my disclosure policy.
Change Your Life for the Better
For me, meditation has become so incredibly important in my life. It’s bar none the most important thing I’ve ever done for my health (mental and physical), and in a way for the world. Because I’m a better person for it.
It helped me become more peaceful, more focused, more appreciative, and attentive to everything in my life.
It has helped me understand my own mind and how to not be controlled by it. Before I started meditating, I never focused on the negative thoughts that were raging through my head.
It was just this overwhelming flood of exhausting and bullying thoughts. Let’s just say it got pretty ugly up in there.
It was like a rowdy biker bar that I didn’t belong at but couldn’t find the exit.
Om. I just want peace. There’s no place like home. There’s no place like home. Yeah, it was not pretty.
Overwhelmed with Where to Start?
I would follow my mind’s commands without question. These days, all of that still happens, but now I’m aware of what’s going on.
I’ve separated myself from my mind’s incessant rampages, and I choose the thoughts I want to give my attention to.
I’m in control of my mind. Not the other way around. I understand myself better (inside and out), and that is a huge freedom.
But when I first started learning about meditation, I was completely overwhelmed.
Was I supposed to listen to music or sit in silence? What’s a mudra or a mantra? What practice should I try?
It made my head spin.
Introduction to Meditation Basics
In the beginning, I spent more time learning about it than doing it. Eventually I found my way, but I was making it way more difficult than it was ever meant to be.
So, I’m going to make it simple for you. The way it’s supposed to be.
Meditation is an ancient practice, and there are many different types of practices and techniques. There’s vipassana, yoga and transcendental, just to name a few.
What the heck is a vipassana? Your head is starting to spin too, isn’t it? Don’t worry about that for now.
I’m not going to get into the history of it or all the fancy techniques. But I will get you started and lay down the basics.
Then as you progress, you can deepen your practice however you want.
If you want to delve into advanced aspects of the different types of meditation, get your mystical on, or stand on your head while getting jiggy with it, have at it. That’s your prerogative.
But for now, in this beginners guide to meditation, we’ll focus on the benefits of developing a meditation practice and how to get started. I’ve even included some guided meditations at the end of the post to help you out.
Now, let’s jump in.
Benefits of Meditation
Improves Overall General Well-Being
Meditation teaches you to be present in the moment. When you’re mindful of what’s going on around you in the here and now, you stop living in the past or obsessing about the future.
It also allows you to get to know yourself. When you sit down and shut out the world, you begin to observe the thoughts that have taken over your mind.
You settle down into your inner world and see what’s going on in there.
And you get well acquainted with the voice behind the curtain that’s been operating your being for all these years.
Have you ever really met the person you’re inhabiting?
You’re living in their body, you should probably take a few moments to introduce yourself and get acquainted.
Hi, there. Nice to meet ya!
Most people can’t stand spending time more than a few minutes alone with themselves. That’s pretty scary.
They turn the TV on, get on their phones, check their social media, get on the internet, start texting friends.
Anything that keeps them distracted and from spending time with the one person they should be courting. That person in the mirror.
Woo you! Fall in love with yourself!
Because I can assure you, that person is pretty amazing. The only thing you should be afraid of is liking yourself so much that you prefer hanging out with yourself over the rest of us.
You’re so awesome that we want a piece of that too.
But then again, that’s probably not such a bad thing after all. So, go on. Love yourself silly!
Meditation Changes Your Brain
People tend to have this idea that meditation is lazy or wasting time. That you’re just sitting there doing nothing.
But that’s the farthest thing from the truth. Meditation is an active training of the mind to increase awareness. Think of it like exercise for your brain.
Meditation is a way to quiet your mind so you can observe your thoughts. And they can get pretty darn crazy.
You get wrapped up in them and start believing all the crap it’s selling.
But meditation teaches you to let those thoughts go without reacting to them. It’s like watching clouds float across the sky. You learn to observe them, let them pass by, and get on with your day.
Meditation literally rewires your brain and changes your body. It decreases activity in the part of the brain responsible for mind-wandering and self-referential thoughts.
You know. Those “me, me, me” thoughts that the noisy voice in your head keeps incessantly rambles on about.
When we consciously focus on something, we shut off that part of the brain. We shut off the mic.
The voice in our head may be left jabbering away, but you can’t hear it anymore.
When your mind aimlessly wanders from thought to thought it causes you to ruminate and worry about the past and future, which leads to anxiety, depression.
Just an overall yuckiness that leaves you feeling not so great about yourself, the world, and your place in it.
So, meditation dials down the volume of that voice in your head and leads to more peace, compassion, and happiness in your life.
Impacts Your Physical and Mental Health
Meditation is seriously the most practical thing you can do for yourself. It has been proven to have HUGE health benefits not to mention other almost magical effects on the body and the brain.
Let me say that again in case you weren’t paying attention (which happens when you don’t have a clear mind).
See? You need meditation. It even helps you read!
Ok, so back to what I was saying. Meditation has SIGNIFICANT benefits and is the best thing you can do for yourself.
For starters, meditation teaches you to breathe better. Most of us don’t even breathe properly. We breathe too quickly and our breaths are shallow.
But when you breathe deeply and from the belly (not the chest), your body functions better.
Proper breathing increases the oxygen in your blood, improves circulation, and slows and regulates the heart rate, which helps lower your blood pressure.
Meditation also reduces stress, aggression, anxiety, fear, and age-related memory loss.
It also improves your mood, focus, mental clarity, learning and memory, sleep patterns, energy level, and your relationships.
But that’s not all folks!
It can also help with a variety of conditions, like ADHD, certain psychological disorders, irritable bowel syndrome, insomnia, depression, social anxiety, ulcerative colitis, chronic diseases, addictions, pain, and even weight loss. Just to name a few.
I’m no car salesman, but hopefully you’re sold on why you should jump on the meditation train.
Now, let’s get into what to do.
Want More? For all the meditation essentials and tons of inspiration, check out my post The Ultimate Meditation Space Guide: How to Create a Sanctuary.
And for even more meditation, yoga, and personal growth resources + tools be sure to check my Favorites page.
How to Start a Meditation Practice
You don’t have to become a monk and shave your head or trek off into the Himalayas to begin a meditation practice. Although that might be pretty cool.
Meditation is for everyone. It’s merely a way to clear your mind and connect with your inner world.
It brings you into the present moment, pulls you away from the bully in your mind, and allows you to live your life with purpose in a more loving, peaceful way.
So the first rule about meditation is, there are no rules of meditation. You can’t get it wrong.
1. Set Aside Some Time with No Distractions
Find a quiet space to be alone. Then turn off all phones, televisions, and any other distractions.
Now scream at everyone in the house that you’re going to meditate and not to disturb you. Or you can politely request that they pretend you don’t exist for the next 20 minutes. Whatever feels more zen-like to you.
But start out with the intention to sit quietly for 5 minutes. Then try to work up to 20 minutes a day (or more if you’re in the zone).
Eventually, work your way up to doing it twice a day on a regular basis.
To get real benefit from it, you should be consistent with your practice. Over time let it become a routine, and do it at the same time every day.
2. Sit in a Comfortable Position
You can sit on a cushion on the floor or on a chair. Choose whatever feels most comfortable for you.
If you sit on the floor, you can sit cross-legged if you’d like. But you don’t have to twist your body into a pretzel. You can rest your hands on your thighs or in your lap.
When you’re first starting out, I suggest not laying down. Only because you may fall asleep.
Also, drink plenty of water, and try not to eat a huge meal right before you sit down for your meditation. It too may make you sleepy (or your tummy gurgling may make it hard to focus).
Feel free to set a timer so you won’t keep interrupting the meditation with peeking at the clock.
YOU MAY ALSO LIKE: Ultimate Meditation Space Guide: How to Create a Sanctuary
3. Decide on an Object of Focus
The idea here is to find something to focus your attention on, making it less likely that you’ll get pulled into your thoughts.
Your object of focus could be a mantra, which is simply a single word or phrase repeated over and over.
Another option is to stare at a candle flame or even a spot on the wall in front of you. (You can obviously keep your eyes open for this, which is totally ok.)
Or you could choose to focus on your breath.
If you focus on the breath, simply put your attention on feeling the air flow in and out through your nose. Notice how the air is cool on the in hale and warm on the exhalation.
Or you can choose to focus on your diagram expand and contract with every breath. Your choice, but only concentrate on one or the other.
You can also mentally count as you breathe in and out. Four counts in, hold for just a second, and then 8 counts on the exhalation.
There you go, you’ve got it!
4. Guided Meditation or Silence
As a meditation newbie, feel free to use a guided meditation. In the beginning, having someone give you instructions and reminding you to stay with the breath may be beneficial.
You can also choose to listen to sounds or music like binaural beats, Tibetan bowls, nature sounds, or mantra chants. Or opt for complete and utter silence.
Whatever floats your boat.
5. Set an intention
Why are you meditating?
When you begin, just mentally set a simple intention. It could be to calm or focus your mind or to just sit for a set amount of time. You’re giving your mind a clear direction to follow.
You could even ask to receive a solution to a problem during your meditation session. Ask the question, and then let it go while you focus on the meditation.
You’re actually instructing the subconscious to solve a problem.
It may happen during your meditation or days later, but your subconscious mind will provide the perfect solution without you actively having to rack your brain for one.
6. Keep an Open Attitude
Lastly, let distractions come and go naturally without judging them.
You will never completely stop all thoughts. That’s not the point of meditation. The idea is to observe your thoughts and any distractions that arise. But don’t get caught up in them.
You are the witness to your thoughts. You are not the thought itself.
And that’s it.
Eventually you’ll look forward to your meditation time. And you’ll begin to find that you don’t even have to lock yourself away to meditate.
Once you’ve mastered clearing your mind, you can do walking meditations or any activity that you can ‘lose’ yourself in. And then use that activity as a meditation practice.
And if you’re interested in learning how to begin a yoga practice, be sure to check out 11 Easy Yoga Poses for Beginners: Best Asanas To Start Your Practice Now. Plus download the free guide to practice these poses whenever and wherever you like.
Step-by-Step Guide to Witnessing Your Thoughts
Ok, here’s the final bit of instruction for what to do once you sit down and begin your meditation. I would never leave you hanging.
This is the most important part.
So how do you observe your thoughts? Let me walk you through it.
What to Do…
Don’t react to anything that arises. Note the thoughts, the sounds, feelings and any sensations in the body. But do not react. Just watch them. Observe them like you’re watching a movie.
Any sounds or distractions that you hear (birds chirping, the air conditioner kicking on, the dog barking next door), just observe them.
Listen to them without reacting to them. Notice that they come and go.
Where are they right now? They’re gone.
And the thoughts you had a few minutes ago, they’re gone too.
You probably can’t even remember them. And don’t try. Let them fall away like sand slipping through your fingers.
Whatever was arising in your mind a moment ago, is now replaced by something else.
Just rest in awareness. In other words, stay focused in the witnessing of everything that arises.
Now I’ll leave you with the words of the amazing soul, Ram Dass. If you don’t know who he is, he was a spiritual teacher, psychologist, and author that helped popularize Eastern spirituality and yoga in the West.
Believe me, I’m leaving you in good hands.
In the Words of Ram Dass
Just as if you were sitting on the bank of a river and leaves were floating down on top of the river. You don’t follow the leaf with your eyes. You just stay centered, and allow the leaf to come into your vision. Come through and go on.
– Ram Dass
Just let the phenomena come and go in their own natural progression. Resting more and more deeply in the awareness that notices all of these things. Thoughts of who you think you are. Thoughts of anything at all that arise. Just for this moment, see them as phenomena arising, existing, and moving on.
Each thing you experience is another leaf floating down the stream. Notice when a thought or feeling attracts your attention. And then you follow them like leaves floating downstream.
Guided Meditations for Beginners
Here are a couple of guided meditations to get you started. Or you can find your own. Meditation is a very personal practice. So, find your groove and just stick with it. Good luck!
🌟Be sure to check out my YouTube channel for tons of meditation music, affirmations, and subliminal videos designed to empower you, heal you, and help you create the reality of your dreams!
🔔 And don’t forget to like, share, and subscribe! Your kindness and support are deeply appreciated. And it truly helps support my work and allows more people to see my videos. So, thank you!!
And here are some more great Guided Meditations for Beginners videos on other YouTube channels that you should check out:
Guided Meditation for Beginners by Rising Higher Meditation
Tibetan Singing Bowl Meditation by Relaxing Music
BONUS TIP: To experience increased focus and reach deep levels of meditation, try Hemi-Sync, the largest online collection of guided meditations and ambient music that use brain-stimulating sound technology.
AD – Hemi-Sync – Online meditations to reach profound meditative states quickly
RELATED: 5 Ways to Manifest Your Best Life and Become a Happier Better You.
And Finally…
Want More? If you want more guided meditations, click here. Be sure to follow me on Pinterest to get all the latest updates. I’m always adding new pins!👈📌💜
RELATED: Beginners Guide to Chakras
Need more convincing to start a meditation practice? Check out Zanna Keithley’s article, 10 Science-Backed Health Benefits of Meditation. Learn about the most significant health benefits of meditation with links to over 25 scholarly articles.
She’s done her research folks. So, don’t just take my word (or her word) for it. But, hopefully, the word of doctors, scientists, and scholars…oh, my! Now get on it. Your health depends on it😉❤
Join the List
Stay in the know and sign up for more goodies.
Receive weekly updates, resources & inspiration sent straight to your inbox.
