Are you interested in a beginner meditation practice, but don't know where to start?
Maybe you have some incorrect notions about just what meditation is and how to even begin.
Meditation is not complicated! There are simple beginner meditation
techniques you can use and steps to learn when you're starting your meditation practice.
You'll find so many different types of meditation as you start exploring.
Meditation for beginners usually starts with an easy repetition – this can be simply your breath, or you might use words.
Here is a simple beginner meditation involving the breath.
- Sit quietly – you can sit in a chair if you like, or on a
mat or cushion on the floor if you are comfortable. If you're using a chair, sit with your back straight, with legs uncrossed, feet flat on the floor. Take a few moments to let yourself become fully relaxed. If you have a mat, sit up comfortably. You may want a meditation pillow to raise the hips.
- Begin to count your breaths. Each inhalation and exhalation
is counted as one complete breath. As you inhale, say “one”; then gently breathe out fully; again inhale and silently say to yourself “two,” and so on, up to ten. When you
reach ten, you will begin again at one. Make your breaths slow and rhythmic.
- Keep this up for at least five minutes and then work your
way up to longer and longer periods. You will find that, as a meditation for
beginners, this practice is deceptively simple. Sometimes you won’t even be able to make
it to ‘ten’ before your mind starts wandering. That’s okay – just continue
wherever you notice you left off.
- As you continue counting, you will notice that your breath
slows down and becomes more even. The many benefits of meditation using counting the
breaths include a feeling of deep relaxation that carries throughout your day. Although you're a beginner at meditation, keep it up - you'll be so glad you did!
Repeating a Word
Repeating a word – whether a mantra or any word you have
chosen - performs the same function as counting the breaths in beginner
meditation. The mind is focused on the task at hand, and does not have a chance
to do its usual wandering. This leads to greater and greater peace that carries
throughout your life, if practiced regularly.
Read more about What is a Mantra here.
- The fun part of repeating a word is that you can choose any
word you like, and change it every day if you want to. I recommend - if you
are wanting to have more patience - that you simply repeat the word ‘patience’ as you
breathe in and out. Inhale, say ‘patience’ silently, exhale, repeat. Do this
for at least five minutes to start, then increase your time gradually. The discipline of keeping at it when you
feel like stopping is one of the benefits of this simple beginner meditation.
- Choose a quality such as clarity and use the word as your mantra. The idea of choosing a quality you want to increase in your life is that clarity already exists. The quality of patience, or freedom or abundance already exists. You are recognizing and claiming it by repeating its name during your meditation practice. This helps to manifest that quality outwardly in your life.
- If you can’t think of any particular quality you want to
increase in your experience – for instance, peace, beauty, calm, confidence –
you can use the name of a revered person. Simply repeat the name as you
inhale and exhale. Focus on the person you have chosen.
- Or, you can use
love, God, I Am or any other phrase of your choice. Whatever word or phrase you
choose becomes your mantra.
- Don’t dwell on the meaning of the word, or get caught up in
thinking about the person whose name you’re repeating. The idea is to still the
mind, to give the mind something to focus on so that it becomes quiet. Let the quality of the person or word enter your mind completely and effortlessly.
- Breathe easily in and out as you repeat your chosen word. If you get bored or find your mind wandering, gently bring your attention back to the mantra you're using.
Stick with it and don't give up! Continue for a few minutes longer than feels comfortable. This is the way you will gradually build up the amount of time you spend in this quiet state. Soon you'll love the experience so much that you'll look forward to your meditation times, and you'll start to notice all the benefits you're receiving.
Book-and-audio combo with written lessons and guided meditations from seven teachers.
Paperback book and audio CD combo for beginners from Jack Kornfield.
DVD from Rodney Yee and Maritza with preparation and practices.
Whatever meditation techniques you try, you will soon develop your own routine and establish a healthy beginner meditation practice.
Read more about Meditation for Beginners.
Go to Meditation Room Design.
Go to Guided Meditation.
Go HOME from the Beginner Meditation Page.
Subscribe to the monthly newsletter - get a free gift!
Do you have something to say about what you read on this site? Or would you like to share your experience? Do you have a question you'd like answered? Use the contact form below. I will answer within 48 hours.