Meditation 101 For Beginners (+3 Easy Techniques To Try!)

At the end of a long day or a particularly stressful conversation, do you ever find yourself wishing for a moment of simple, honest, peace? In moments like this, many of us have been conditioned to pour a glass of wine, turn on our favorite show, or just dissociate by scrolling through social media for a bit. But be honest – do those activities ever really do the trick and leave you feeling refreshed and revived? In my experience, the answer is no. The only thing that truly sets me back on my feet with peace and clarity is turning inward – practicing meditation. If you’ve ever been curious about this powerful tool for self-improvement but felt overwhelmed or unsure where to start, you’re not alone. This guide is designed to demystify meditation and provide you with the basics of meditation, making it accessible and achievable for beginners.

Jump To:

• What is meditation?
• What are the benefits of meditation?
• Why is meditation so hard as a beginner?
• Three types of meditation for beginners
• Grounding meditation
• Visualization meditation
• Meditation to de-stress
• Creating a meditation practice you can stick to
• Final thoughts

What is meditation?

Meditation is the practice of clearing your mind and releasing stress and tension through present-moment awareness. It’s a practice that has been around for thousands of years, with roots in various spiritual and religious traditions. However, in recent decades, meditation has gained widespread popularity as a secular practice for improving mental and physical health. And as it should! Meditation is not reserved for members of certain religions or even the hyper-spiritual. Meditation is for everyone with a mind.

The purpose of meditation is to forge a connection with your Higher Self and gain a healthy perspective on life. It’s not about becoming a different person or even a “better” version of yourself, but rather about cultivating awareness and living with greater peace and clarity. You’re not trying to turn off your thoughts or feelings; you’re learning to observe them without judgment. Meditation gives us back a sense of control in our lives that we can use to dissolve stress, sleep better, cultivate more energy, maintain healthier relationships, discover our purpose, and generally live a more mindful life.

There are many different types of meditation, each with its own approach and benefits. Some common forms of meditation include mindfulness meditation, transcendental meditation, zen meditation, and loving-kindness meditation. While the specific techniques may vary, most types of meditation share the common goal of achieving a clear, calm, and stable state of mind. 

In this article, we’re going to focus specifically on meditations for those of us with little to no experience. Since it’s a new skill, we’re going to start slowly to make sure that you are comfortable with the basics of meditation.

What are the benefits of meditation?

Meditation has countless benefits. A regular meditation practice has health benefits like lower levels of stress and anxiety, lower blood pressure, and improved sleep. Spiritually, meditation helps us connect to our Higher Self to improve our sense of purpose and fulfillment, live more authentically, feel more connected to the Universe, and gain a sense of control over our physical reality.

Why is meditation so hard as a beginner?

Despite its many benefits, meditation can be challenging for beginners (and seasoned meditators!). Like any new skill, learning to meditate takes time. Our brains and bodies are not used to slowing down and doing…nothing. There are many reasons why you might find getting into a meditative state difficult when first starting out, but here are some of the most common.

Anxiety

Many of us who suffer from anxiety have a hard time learning to meditate because it’s so uncomfortable to get past the initial push. However, it’s definitely not impossible and in fact, learning to meditate may be particularly beneficial for the anxious-minded. But it will take some practice. 

If you’re used to combatting anxiety in your daily life, you’re used to keeping your mind distracted from all of the possible anxious pitfalls lurking around every corner. When you decide to meditate and you suddenly clear your mind? It’s no wonder you’re getting hit with an onslaught of anxiety-riddled thoughts. But trust me, those thoughts can’t hurt you. All you have to do is push through to the other side of those loud anxious thoughts, keep acknowledging them and letting them go, and eventually, you’ll get to the other side: peace and quiet. 

Recommended Meditation: Meditation to De-stress

(Read More: How To Separate Your Anxiety From Your Intuition)

Feeling dissociation/de-realization/de-personalization

If you are new to meditation, you may be familiar with the phenomenon in which you sit down to meditate, and suddenly you feel detached from your body. Some meditations are designed to expand our perspective and remove our attention from the 3D world – including our physical bodies. If you’re not prepared for this “zoomed out” feeling, it can be really scary! If meditation has ever left you feeling light-headed, airy, detached from your body or reality, you’re not alone! You will probably benefit from starting off with meditations that are meant to help you ground into your body rather than expand your mind’s eye too far.

Recommended Meditation: Grounding Meditation

(Read More: 5 Symptoms of Panic Attacks No One Talks About)

Restless mind

One of the most common challenges in meditation, even for the most experienced meditator, is dealing with a wandering mind. It’s natural for thoughts to arise during meditation, and beginners often become frustrated when they can’t “stop thinking.” It’s important to realize that just by trying to let go of your normal stream of endless chatter, you’re doing something different and therefore expanding your conscious experience. Meditation doesn’t have to be “perfect” to be effective. Acknowledging thoughts and returning to stillness is the challenge and the reward.

Recommended Meditation: Visualization Meditation

Physical Discomfort

Sitting still for extended periods can be physically uncomfortable, especially if you’re not used to it. Part of the challenge of meditation is to overcome your physical discomfort and enter a place of stillness and peace outside your physical being. Be patient with yourself! Just like it takes practice to maintain your single-pointed focus for progressively longer amounts of time, it takes practice to sit through your physical discomfort. Grounding Meditation might be the best place for you to start since this kind of meditation will help you develop a new relationship with your body. Through this kind of meditation, you will learn to notice aches and pains without attachment to them and learn to dissolve the discomfort into simply another “thing” to notice and let go.

Recommended Meditation: Grounding Meditation

Lack of immediate results

Unlike some forms of self-care that provide immediate feedback, the benefits of meditation aren’t always immediately obvious and can take time to accumulate. This might be discouraging for beginner meditators! It’s important to keep in mind that each time you meditate, you’re rewiring your brain bit by bit. Consistent practice is what makes long-lasting changes to your neurobiology. In the meantime, I’d recommend focusing on meditations designed for stress relief! If you can stand up from your meditation feeling the obvious benefit of diminished stress, you might be more likely to stick with your new practice.

Recommended Meditation: Meditation to De-stress

Three types of meditation for beginners

While there are many different ways to meditate, we’ll focus on three types that are particularly accessible for beginners: Grounding Meditation, Visualization Meditation, and Meditation to De-stress. The reason we’re including these specific meditations is that they each accomplish different goals. If you’ve struggled with meditation in the past, perhaps it’s because you were attempting meditations that didn’t align with your current goals. Take a look at these three types of meditations and their benefits to determine which one you’d like to start your practice with.

Grounding Meditation

Grounding Meditation is an excellent starting point for beginners. This type of meditation focuses on connecting with the present moment through your physical sensations. Unlike Visualization Meditation which has the potential to create a “floaty” or “light” feeling, Grounding Meditation can help you feel more connected to your body and more present in your environment.

 Here’s a simple grounding meditation technique:

1. Find a comfortable seated position, either on a chair or on a yoga mat on the floor.
2. Close your eyes and take a few deep breaths, allowing your body to relax.
3. Begin to notice the sensations of your body – your breath flowing in and out. 
4. Gradually scan your attention through individual parts of the body, starting at the crown of your head and slowing making your way down. Notice any areas of tension or relaxation – without judgment or trying to change anything. Just noticing. This is often called a body scan meditation.
5. If your mind wanders, gently bring your attention back to the physical sensations in your body.
6. Feel the weight of your body pressing against the chair or floor. Notice how supported you are. Your seat is solid.
7. Imagine a light coming into the top of your head from the cosmos, shining all the way through you, through each part of your body you just scanned, and coming out through your seat – creating roots between you and the floor. You are rooted to your physical body and this physical reality. Enjoy that feeling of stability for as long as it feels good.
8. Continue this practice for 5-10 minutes, or longer if you feel comfortable.
9. When you’re ready to emerge, take a few deep breaths. Wiggle your fingers and toes. And when you’re ready, open your eyes and return to your surroundings.

Visualization Meditation

Visualization Meditation aims to help you connect with your Higher Self and cultivate new awareness, insight, and perspective. This is an excellent meditation technique if you are hoping to feel connected to your spiritual side and temporarily step away from your physical reality. If you are worried about feeling too “disconnected,” during meditation, you might consider saving this technique for later down the road! Meditation is supposed to help you feel more like your true self so don’t be afraid to try different techniques and discover what feels best for you at this time in your life.

Here is a simple Visualization Meditation technique:

1. Find a quiet, comfortable place to sit and set a timer for 5-15 minutes.
2. Close your eyes and take a few deep breaths to settle in.
3. Focus your attention on the sensation of your breath as it moves in and out of your body. You might notice the air moving through your nostrils, the rise and fall of your chest, or the expansion and contraction of your belly.
4. When you notice your mind has wandered (and it will), gently bring your attention back to your breath without judgment.
5. With each breath, begin to visualize a bright light shining from your core and encompassing your whole physical body. With each inhale, imagine the light expanding just a little bit further. With each exhale, imagine the light hugging you with its power and warmth.
6. As you continue this exercise, allow your light to continue expanding further and further with each breath until it fills the entire room. The entire building. You can even go so far as allowing your light to fill your city, your country, the whole world, or the whole universe.
7. Continue this process, continually returning your attention to your breath and the visualization of your light, until your timer goes off.
8. Gradually return your attention to the physical sensations of your body and the feeling of the room you’re in. Wiggle your fingers and toes, and open your eyes when you’re ready.

The goal of meditation isn’t to stop your thoughts but to direct your focus with intentionality. Over time, this practice can lead to greater clarity, insight, and emotional balance. This type of Visualization Meditation can leave you feeling less isolated, more connected to the Universe, and more powerful. Remember there is no “wrong way” to meditate. If it feels good  – it’s working.

Meditation to De-stress

In our fast-paced world, stress has become a common reality of daily life. Meditation to de-stress focuses on relaxation and letting go of tension so that you can continue your day with a bit more peace and clarity. This type of meditation can be done anytime, anywhere.

Here’s a simple technique:

1. Find a comfortable position, either sitting or lying down.
2. Close your eyes and take a few deep breaths, feeling your body relax further into your seat with each exhale.
3. As you begin your meditation, remind yourself of your intention: “I will surrender to a few moments of peace and I will emerge from this meditation feeling peaceful.”
4. As you focus on your breath, imagine a warm, soothing light entering your body with each inhale, and any tension or negativity leaving your body with each exhale.
5. As you breathe, silently repeat a calming word or phrase, such as “relax” or “let go.”
6. If stressful thoughts arise, acknowledge them without judgment, then gently return your focus to your breath and the calming word.
7. Continue this practice for 5-10 minutes, or longer if you wish.

This type of meditation can be particularly helpful during busy days or when you’re feeling overwhelmed. It’s a quick way to reset your nervous system and find a sense of calm amidst chaos. It may seem to your logical, results-driven mind that this simple process isn’t doing anything, but even a few moments per day to remove yourself from a fight-or-flight mentality can be life-changing. 

Creating a meditation practice you can stick to

Establishing a regular meditation practice is key to experiencing its full benefits. Like any good habit, it takes time to establish a meditation routine and reap the profound rewards. But just think! A few months from now, meditation could be second nature to you and you could be helping your friends achieve the same results you have.

Here are some tips to help you create a sustainable meditation habit:

Start small

Begin with just 5 minutes of meditation a day. It’s better to meditate for a short time consistently than to attempt longer sessions sporadically.

(Read More: How To Set And Accomplish Big, Powerful Goals)

Choose a consistent time

Many people find that meditating first thing in the early morning works well, but choose a time of day that fits your schedule. You may consider meditating on your lunch break at work, as soon as you get home from work, or right before your crawl in to bed. Again, there’s no wrong answer. How can you be most consistent?

Create a dedicated space

Designate a specific meditation space in your home. It doesn’t need to be elaborate – a corner with a cushion or chair is sufficient. (But candles, incense, crystals, essential oils, mandalas, and sound bowls are a nice touch too.) Our Pavlovian response to environments is real! You can help yourself create a habit by enlisting the help of your primate brain to see your meditation space and kick into meditation mode.

Use guided meditations

Guided meditation recordings or apps can be incredibly helpful for beginners. They provide structure and can help keep you focused. However you can make your daily meditation practice easy, accessible, and fulfilling – do it!

Be patient with yourself

Remember that meditation is called a practice for a reason. Some days will feel easier than others, and that’s perfectly normal.

Track your progress

Keep a simple journal to note how you feel before and after meditation. This can help you stay motivated as you start to notice the positive effects in your life. If you’ve ever endured a long-term fitness program, you know that results are not immediate but overtime, what you can accomplish is mind-blowing. Make sure you remember where you started and how far you’ve come by keeping track of your progress.

Experiment with different techniques

Try various meditation techniques to find what resonates with you. This might include walking meditation, loving-kindness meditation, or progressive muscle relaxation. Your meditation teacher will also make a huge difference to your practice! Find someone you resonate with who makes the process feel easy. There’s no shame in shopping around for a new meditation teacher/coach/guru/inspirer.

Final thoughts

A meditation journey can be an amazing part of your Spiritual Awakening – opening up new pathways to inner peace, self-awareness, and overall well-being. As you begin this practice, remember that there’s no one “right way” to meditate. The easiest way to start is simply to begin, allowing yourself the space to explore and discover what works best for you. There is no “secret” and no barrier to entry aside from your own will to explore your mind. You always have access to your Higher Self and that inner god or goddess is just waiting for you to connect.

Whether you’re seeking stress relief, emotional balance, improved focus, or simply a way to cultivate greater presence in your life, meditation offers a powerful set of tools. By starting with simple steps and maintaining a consistent practice, you can unlock the profound benefits that this ancient practice has to offer. So take a deep breath, find a quiet spot, and give meditation a try. Your mind (and body) will thank you.

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