Meditation can seem like a mysterious practice reserved for the spiritual elite or the deeply disciplined. However, the truth is that meditation is accessible to everyone, regardless of your background, education, or experience. In fact, with just a few minutes each day, you can start reaping the benefits of meditation, including reduced stress, better focus, and a greater sense of well-being.
In this article, we'll explore how to start meditation in 3 easy steps. Whether you're a complete beginner or someone looking to establish a more consistent practice, this guide will help you take the first steps towards a calmer and more centered life.
More and more people are now beginning to appreciate the amazing power of meditation. No longer does the average Joe or Josephine view meditation as being some kind of black magic – it’s now understood as a highly scientific and practical tool that anyone can and should use for better brain health.
But how do you start? It’s still a daunting and somewhat abstract concept. So to help you overcome that notion, here’s how to start meditation in 3 easy steps.
What Is Meditation?
Before diving into the steps, let's clarify what meditation is. Meditation is a practice where you focus your mind on a particular object, thought, or activity to achieve mental clarity and emotional calmness. It’s not about forcing your mind to be quiet but rather learning to observe your thoughts without getting caught up in them.
Meditation has been practiced for thousands of years and is a central component of many spiritual traditions, including Buddhism and Hinduism. However, you don't need to follow a particular religion or belief system to benefit from meditation. It is a simple practice that anyone can do, regardless of their beliefs.
The Benefits of Meditation
Meditation offers a wide range of benefits that can improve your overall quality of life. Some of the most notable benefits include:
- Reduced stress: Meditation helps calm the mind and reduce the production of stress hormones like cortisol.
- Improved focus: By training your mind to concentrate on a single point, meditation can enhance your ability to focus and stay on task.
- Better sleep: Regular meditation can help regulate your sleep patterns, making it easier to fall asleep and stay asleep.
- Enhanced emotional well-being: Meditation encourages mindfulness, which can lead to greater self-awareness and emotional regulation.
- Lower blood pressure: Meditation can help relax your body and mind, leading to lower blood pressure and a healthier heart.
Now that you understand the basics of what meditation is and why it’s beneficial, let's move on to the three easy steps to start your meditation journey.
Step 1: Find a Quiet and Comfortable Place
The first step to beginning your meditation practice is to find a quiet and comfortable place where you won’t be disturbed. This space doesn’t need to be elaborate or special; it just needs to be somewhere you can sit comfortably without distractions.
Creating Your Meditation Space
Your meditation space can be as simple as a corner of your bedroom, a spot on your living room floor, or even a chair on your porch. The key is to choose a place where you feel relaxed and can sit undisturbed for a few minutes.
- Comfortable seating: Whether you sit on a cushion on the floor or in a chair, make sure your seating is comfortable enough to sit still for a while but not so comfortable that you fall asleep.
- Quiet environment: If possible, choose a location where you won’t be interrupted by noise. If that’s not possible, consider using earplugs or playing soft background music to drown out any distractions.
- Minimal distractions: Clear your meditation space of any items that might draw your attention away from the practice. This could include turning off your phone or closing a door.
Once you've found your spot, make it a habit to use the same place for your meditation sessions. Over time, this space will become associated with your practice, helping you to settle into meditation more quickly.
Set Some Time
The next step is to set yourself some time out. You can do this by setting a timer – which means you won’t need to keep checking your watch, or worry about overshooting and missing some appointment.
If you’re starting out for the first time, then ten minutes is more than enough. But in all honesty, you can even get benefit from just five minutes. This is what many people don’t realize when they make excuses for not starting. We all should be able to find five minutes of quiet in our day. If you cannot, then the issue is more deep routed than perhaps you realized!
Step 2: Start with Short, Consistent Sessions
When you’re new to meditation, it’s important to start with short sessions and gradually increase the length as you become more comfortable. This approach helps prevent frustration and allows you to build a sustainable habit.
How Long Should You Meditate?
As a beginner, start with just 5 minutes a day. This might not seem like much, but it’s enough time to get a feel for the practice and begin developing the discipline needed for longer sessions. Over time, you can gradually increase your meditation time to 10, 15, or even 20 minutes as you feel ready.
- 5 minutes: This is a great starting point for complete beginners. It’s a manageable time frame that allows you to practice without feeling overwhelmed.
- 10 minutes: Once you’re comfortable with 5 minutes, try extending your session to 10 minutes. This gives you more time to settle into the practice and experience its benefits.
- 15-20 minutes: As you progress, aim for 15 to 20 minutes per session. This is a common duration for many meditators and offers a balance between time commitment and the depth of practice.
Find a Quiet Place
Meditation can be done anywhere, but it’s certainly easier when you are free from distractions. And that’s especially true for beginners. So find a quiet spot, and if you want to make this a regular practice, try to make it somewhere that you will be able to come to often.
Now sit down however is comfortable. Don’t lie down though – only because you risk falling asleep if you do!
The Importance of Consistency
Consistency is key when it comes to meditation. It’s better to meditate for a few minutes every day than to have a long session once a week. Daily practice helps reinforce the habit and makes it easier to access the benefits of meditation.
- Choose a regular time: Find a time of day that works best for you and stick to it. Many people find that meditating in the morning helps set a calm tone for the day, while others prefer to meditate in the evening to unwind.
- Be patient: Meditation is a skill that takes time to develop. Don’t worry if your mind wanders or if you don’t feel an immediate sense of calm. With regular practice, you’ll start to notice subtle changes in your mindset and well-being.
Step 3: Focus on Your Breath
The final step in starting your meditation practice is to focus on your breath. This is one of the simplest and most effective techniques for beginners. By paying attention to your breathing, you can anchor your mind and bring yourself into the present moment.
How to Practice Breath Meditation
To begin, sit comfortably and close your eyes. Take a few deep breaths in through your nose, hold for a moment, and then slowly exhale through your mouth. Once you’ve taken a few deep breaths, let your breathing return to its natural rhythm.
- Focus on the sensation: As you breathe, focus on the sensation of the air entering and leaving your nostrils. Notice how your chest and abdomen rise and fall with each breath.
- Count your breaths: If you find it difficult to stay focused, try counting your breaths. Count “one” as you inhale, “two” as you exhale, and so on up to ten. Then, start over again at one.
- Gently return your focus: If your mind starts to wander, don’t get frustrated. Simply acknowledge the thought and gently bring your attention back to your breath. This is a natural part of meditation, and with practice, you’ll find it easier to maintain your focus.
Dealing with Distractions
It’s common for beginners to feel distracted or restless during meditation. If this happens, remember that it’s normal, and the key is to gently bring your focus back to your breath each time your mind wanders.
- Acknowledge thoughts without judgment: When a thought arises, simply note it and let it go. Avoid getting caught up in it or judging yourself for losing focus.
- Use a mantra: If focusing on your breath is challenging, you can also use a mantra—a simple word or phrase that you repeat silently to yourself. This can help anchor your mind and provide something to focus on besides your breath.
Finally, the next step is to focus. That means focussing on something like breathing or perhaps repeating a word or phrase. You can also try focussing on something in the environment around you. A popular practice for instance is to focus on a single flame.
Then there’s the option to focus on emptying your thoughts, or perhaps to focus on reflecting on those thoughts in a dispassionate manner.
Whatever the case, all you are trying to do is to take conscious control over your attention and to direct it towards something that is non-stressful, and that will help you to recover a little energy and mood. That’s all there is to meditation and it’s really rather simple.
Making Meditation a Habit
Starting a meditation practice is a significant first step, but making it a habit is where the real benefits begin to show. Here are some tips to help you integrate meditation into your daily routine:
Set a Reminder
Use your phone or a calendar to set a daily reminder for your meditation session. This small nudge can help you stay consistent, especially in the early days of building your practice.
- Morning meditation: Consider setting your reminder for the morning. Starting your day with meditation can help you carry a sense of calm and focus throughout the day.
- Evening meditation: Alternatively, an evening session can be a great way to unwind and reflect on the day before bed.
Track Your Progress
Keeping a journal or using a meditation app can help you track your progress and stay motivated. Write down how you feel before and after each session, and note any changes in your mood, focus, or stress levels over time.
- Meditation apps: There are many apps available that can help guide your practice, track your sessions, and provide tips for beginners. Some popular options include Calm, Headspace, and Insight Timer.
- Journaling: If you prefer a more personal approach, consider keeping a meditation journal. This can be a simple notebook where you jot down your experiences and reflections after each session.
Be Kind to Yourself
Remember that meditation is a practice, not a performance. There’s no right or wrong way to meditate, and it’s okay if some sessions are more challenging than others. The most important thing is to show up and give yourself the space to practice.
- Self-compassion: If you miss a day or find it difficult to focus, be gentle with yourself. Meditation is about cultivating awareness and kindness, and that includes being kind to yourself.
- Celebrate small victories: Recognize and celebrate the small milestones in your practice, whether it’s completing a week of daily meditation or feeling a little more focused during a session.
Conclusion: Start Your Meditation Journey Today
Meditation doesn’t have to be complicated or time-consuming. By following these three easy steps—finding a quiet place, starting with short sessions, and focusing on your breath—you can begin your meditation journey today.
The benefits of meditation are profound, and with regular practice, you’ll start to notice positive changes in your mind, body, and spirit. Whether you’re seeking stress relief, better focus, or a greater sense of peace, meditation can be a powerful tool to help you achieve your goals.
If you’re still struggling, then at this point you may wish to consider using a guided meditation – like something from Headspace. These guided meditations talk you through a script that will help to direct your attention for you.
