How To Meditate If You Are A Beginner


Meditation is the perfect way to increase feelings of contentment, peacefulness, and connectedness.

Regular meditation can benefit you psychologically and physically, by reducing anxiety and tension, fighting stress, strengthening the immune system, helping control your anger, increasing your energy level, lowering blood pressure and helping you sleep better, to name a few benefits.

Meditation also helps you gain control over the negative thoughts that can prevent you from enjoying your life and feeling happy. You will gain control over your thoughts, and it will calm your mind and body.

It is not that easy to meditate. But once you get a hang of this ancient art, you will wonder what you ever did without it!

Choose the Right Place and Time

Find a place that is free from distractions and comfortable. Go to a cool and well-ventilated room, close the door and the windows, turn off the TV and radio and dim the light. To enhance your calming experience you can put a scented candle or burn an incense stick. You should meditate when you feel most relaxed, such as late in the evening or early in the morning.

Maintain the Right Posture

Posture is of utmost importance for meditation, as it will allow you to remain aware and alert and to stay focused. Sit comfortably, with your spine straight and erect and your body relaxed. You will be able to focus on your breathing while you inhale and exhale in a deep, slow manner.

Remove Potential Distractions

At first, you might find it hard to focus when you hear a dog barking, the sounds of water dripping or a moving vehicle outside. Try to remove any distractions before you start to meditate. Meditation takes time, so make sure that you will not be disturbed during the process. Eventually those outside distractions will begin to fade away when you get the hang of things.

Wear Comfortable Clothes

Wearing the right clothes is as important as choosing the right place for meditation. If you wear jeans, it will make you physically uncomfortable and therefore difficult to meditate and stay calm. Avoid tight clothes and choose things that fit loosely.

Do Some Stretching

You might find it challenging to sit in the same spot for a certain period. It would be better to do some light stretching before your meditation session. This will minimize tightness and tension.

Stretching will improve circulation, loosen any muscle tension and reduce restlessness making your body feel lighter. Of course, if you are uncomfortable during meditation I recommend slightly altering your position to something more comfy without moving too far out of your “zone” if you absolutely have to.

Follow Your Breathing Pattern

While you meditate, focus on your breath. Concentrate on your inhalations and exhalations and remove any other thoughts from your mind. Deep breathing will slow your heart rate and prevent random thoughts from entering your mind. Keep your breathing natural and count your breaths in a slow manner.

Practice Gratitude

At the end of each meditation session, it's important to practice gratitude to show your appreciation for your mind’s ability to remain focused and your body to resist during the practice. Take two minutes to practice gratitude and you will see the difference it makes upon your mental and physical health.