Beginner Meditation Technique

meditation for beginners

Beginner Meditation Technique

Meditation has gone mainstream. It’s definitely not a topic that is discussed in underground practice centers or far out places of India anymore. It is here, now, and has been on the rise for over a decade. 

Last I checked there are over 1000 published research articles providing stone cold proof that practicing the art of meditation cultivates confidence, lowers stress levels, decreases inflammation, helps with anxiety and depression, delays or even prevents onset of dementia, and so much more. There have even been studies done showing people healing themselves of auto-immune diseases and cancer using the power of the mind through meditation. 

meditation for beginners

So there is no question meditation is something that everyone can benefit from. Instead the biggest question that often arises from newbies to the practice is “how” to get started. Anytime you start a new undertaking, questions will arise and adjustments will need to be made. There will be times where your EGO will most certainly show up to try and derail your new routine. Stick with it. If you persist and experiment, you will certainly get to where you need to be with your meditation practice. 

The Problem with Expectations

First and foremost, it is important to note that there is not a right way or wrong way to meditate. Meditation, in fact, is not a technique to be studied. It is a result to be pursued. Focus on how you feel after meditating versus how you did it. As your practice advances you may find yourself wanting to pay particular attention to things such as how to sit properly, mudra’s, and more advanced techniques. However, for the purpose of getting started throw all of that out the window. Your goal should be nothing more than just do it. 

Detach yourself from the need to be critical or frustrated. On the contrary this is a time to find inner peace, forgiveness and guidance. 

Beginner Meditation Technique

This meditation exercise is an excellent introduction to meditation techniques.

  1. Sit or lie comfortably. You may even want to invest in a cushion.
  1. Close your eyes. 
  2. Make no effort to control the breath; simply breathe naturally.
  3. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders allow the thoughts to come. When your ready return your focus back to your breath.
Meditation for Beginners

How Long Should You Meditate

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods. I believe the goal is to be around 20 minutes a session, but there are many who meditate anywhere from 30-60 minutes a session! 

Don’t stress yourself if you can’t do 20 minutes, in fact, as a beginner work your way up to 20 minutes, the goal right now is to make meditation a daily habit, so starting with two to three minutes is a good start and then jump up to 10 minutes daily, then 15, then 20. 

Forming the Habit of Meditating Daily

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The best way to form a habit is to do it everyday, in the same place at the same time. The best time many people find to meditate is first thing in the morning, right when you wake up. 

Don’t be neurotic about it, if you miss a session, it’s okay. Get the next one! 

A good way to form a habit is to remember why you’re doing it. So, why do you want to meditate? Is it for some of the benefits meditating brings that is listed above? This is a great opportunity to create an affirmation. “I meditate daily. Meditation helps me stay in the present moment without reactions.” Come up with your own and add to your daily affirmations. This will help you remember just why you’re meditating in the first place.

Meditation for beginners

Encountering Challenges

As a beginner, you may find it hard to sit still. First, let me quickly discuss the physical part of meditating: If you’re sitting cross legged and want to stretch out your legs while meditating, stretch them. You have an itch on your cheek, scratch it. It’s okay. Just keep your eyes closed and come back to your practice focusing on your breath. 

On the mental part of meditating: Thoughts, ideas, colors, and images will all arise, and this is okay! This is your mind wandering, letting go of emotions attached to these thoughts. Once you realize you’ve drifted off while meditating, simply come back to your practice of focusing on your breath. This will happen over and over and over again to eventually, the ultimate goal of meditating, enlightenment. What is enlightenment? Well, that’s another article but it’s basically being completely in tune with your inner self, but this takes years and years of practice. A nice reminder meditation is a practice, not a a result. Different days will be better sessions, others may be worse and this is all okay. Like yoga or an athlete, some days you and your muscles are feeling really good and loose, other days you’re really tight.  The good news is now you’re aware of it.

On meditating itself, some people may find meditating is boring. Or can’t seem to just sit still. Is this you? Then you are the person who needs meditation the most. You simply can not allow yourself to slow down and be in the moment. Your mind is always racing from thought to thought. You might be a great multi-tasker, or a thoughtful person but when was the last time you stopped to “smell the coffee,” enjoy the sandwich you’re eating, or really listen to the music being played? If this is you and you’re reading this article, then you’re already thinking about meditating and I am here to tell you, it will be tough for you, but you can do it. Start small as I suggested, three minutes daily, three minutes twice a day even! For a week and then gradually up your daily time. You may feel like you’re not meditating because your thoughts are racing everywhere, but you are, just know your mind takes longer to calm down. This could be six weeks of meditating daily until you get your first glimpse of a completely focused thoughtless mind. So don’t fuss that you feel you’re not “able” to meditate. If you’re sitting still, focusing on your breath, then you are meditating. 

Seek and You Shall Find

Don’t expect to be relaxed, low blood pressure, chill, Shaman, Dalai Lama like in a month, six months, a year even. This all takes time.  You should start to see some benefits within a month however. Be patient and enjoy your practice, results will come and you won’t even know it until you look back one day and say “oh, I’ve changed” with a smile. 


I am incredibly grateful that you landed on this blog post today. I hope it provides you the value and inspiration that you seek. If you did find value in this article please comment below, and share using the social media links below. Please, also, check out some of my FREE resources here


Wendy Louise

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