How to Meditate for Beginners
Last updated January 16, 2021
Do you want to start meditating? Don’t know where to start? The main thing is to start slow and to set your own timeline, and meditate at your own pace. As an example, you can try meditating for a minute for one day a week, then two days a week, and so on. Here are the steps:
- Get comfortable in a quiet place or if you are moving, dress comfortably.
- Pick a timer with a calming sound to signify when time is up. Start your timer at 1 minute, then build up to 3, 5, 10 minute sessions and so on.
- Choose a meditation technique below.
- Breathe steadily.
- Set a time to meditate.
This technique requires you to focus on one thing and that one thing only. You can practice concentration meditation by staring at a single object, like a book or a plant. If you are outside, this could be a stone, or a cloud. You can also close your eyes and concentrate on your breathing. When you find your mind drifting to random thoughts, refocus your attention back to the single object (or your breath).
This involves listening to a person as they guide you when you meditate. There will be calming background music as the person gives you instructions in a soothing voice. Many guides will have different voice deliveries or different instructions. Don’t be discouraged and try to find someone you have a connection with.
Journaling is a great meditative practice that can help you reflect on your day, process your thoughts and decisions, or even help you set goals. To start, grab a piece of paper, pen and start with a prompt. An example prompt could be: Today I am feeling..., I am thinking about..., or Things I am grateful for.... Let your writing flow and try not to cross out or erase what you’ve written. Try timing yourself for 5-10 minutes, and when you’ve felt you’ve written everything on your mind, read back what you’ve written and reflect.
Tuning into your body and breath as you move is a great form of meditation, especially if you have a tough time sitting still. Movement meditation can be through yoga, dance, walking or running. Pick the one you’re comfortable with and focus on: your breath as you move, the music you are listening to, or the way your muscles stretch. When you get distracted, bring your focus back to your body and breath.
Meditation apps & videos
There are many meditation apps to help you and we have a curated list to help you find the right one for you. Apps can be a great tool to help you build a routine and to provide a nudge to meditate. YouTube also has some super accessible meditation channels, so check those out as well.