Meditation For Beginners: Basically Everything You Need To Know
Here’s the first thing to know about meditation for beginners: You will get out of meditation what you put in.
As a meditation teacher I’ve helped people change their lives with meditation.
Beginners come to this site (THE DAILY MEDITATION) looking to learn how to meditate, and I regularly hear comments about how quickly you guys, my readers, have benefited from meditating.
If you’re a beginner learning meditation for the first time, be excited. Because by the time you have finished reading this guide (5 minutes ish) you will know everything you need to know to meditate properly.
Here’s what you’re about to learn:
- How to meditate
- An easy meditation for beginners to get you started on the right foot
- Best meditation positions for beginners
- A guided meditation for beginners (all you have to do is close your eyes!)
- More meditation tips for beginners
- A look at the best music, apps, and books on meditation, among other things
- And tons of insight from me, your meditation teachers, Paul Harrison.
- You’re excited for this, right?
Let’s get into it.
To start with, let’s discuss the benefits of meditation beginners can expect to see quickly.
Introduction To Meditation For Beginners (quick explanation)
You’ve probably heard of meditation before, and you may have read a few articles on the subject. But many beginners learn meditation the wrong way. So let’s take a look at what meditation really is and how to do it.
I’ve written a more thorough explanation for you to take a look at.
But in this beginners guide let’s just cover the basics.
So what do you think meditation is?
Meditation is the practice of focusing the mind on something.
That’s it (well, actually, there’s a lot more to it, but this is the basic premise)
Meditation is focusing the mind.
When you practice breathing meditation, for instance, you focus the mind on the breath. And when you practice movement meditations you focus on the body.
And that is basically what meditation is all about. It does actually get a lot more technical than this. But for now, simply think of meditation as focus.
And if you want to learn more about the how and why of meditation you will probably want to read my article on how meditation works.
Now lets talk about why meditation matters and the benefits of meditation beginners can expect.
Benefits of Meditation Beginners Can Expect To See Quickly
Obviously, you want to meditate because you want to get all the benefits of meditation, right?
Here’s the good news: You will get many benefits from meditation even the very first time you do it. And the longer you continue to meditate the more benefits you will get (just like going to the gym, only for your mind).
But today you’re just beginning meditation. So what benefits are you going to see right away?
Here’s some of the benefits of meditation beginners will see right away:
- Relaxation – within ten minutes
- Increased awareness – within ten minutes
- Happiness—after twenty minutes, and continually improves over time
- Anxiety and stress— symptoms will reduce twenty minutes and continue to reduce thereafter
- A quieter mind – within ten minutes
- Depression – symptoms will reduce after a few meditation sessions, depending on the type of depression and the severity of it
- A calmer mind – after your first few meditation sessions
- Insight—gradually develops over time
There are a lot of benefits of meditation for beginners (see the link at the top of this section for a complete list of 100 benefits).
Now you know what you’re going to get out of meditation, it’s time to actually do it.
A Meditation For Beginners To Try
Let me show you my favorite beginners meditation.
This is a really easy meditation technique for beginners to try for the first time.
Before you do it though, take a look at my guide to the basics of meditation. It covers important points you need to know if you want to be successful with meditation.
Now, try this beginner’s meditation method:
- Sit comfortably somewhere quiet (could be in your home, at the park, anywhere peaceful and quiet)
- With your eyes open, take ten deep breaths in through your nose and out through your mouth. Count each breath.
- Close your eyes and place your hands in your lap, one hand on top of the other with the palms facing upwards
- Close your eyes
- Watch yourself breathe. Focus your mind on your breath coming and going through your body.
- Let your breath go (stop controlling it and just watch the breath).
- Count to 108 breaths.
- Open your eyes and spend 5 minutes observing the feeling of calmness in your body and mind.
- Express gratitude for this meditation.
- This is the best easy meditation for beginners. Did you enjoy it? Feel more calm? Leave a comment below and let me know your thoughts on this technique.
Want to see some other meditations suitable for beginners? Take a look at my guide to 31 meditation techniques.
Meditation Positions For Beginners
You have probably seen experienced meditators sitting in lotus position with their legs crossed meditating.
And you might have thought “My hips have zero flexibility. Do I have to sit in lotus to meditate?”
The answer is “Oh hell no”.
You can sit however you want to meditate. It is entirely up to you.
There’s one important caveat about meditation positions for beginners to be aware of: your meditation position should help you to focus and to be still inside and out.
The best meditation positions for beginners are positions that feel comfortable and grounded, so you don’t need to fidget and so you feel calm.
Take a look at my guide to meditation positions for more on this
Guided Meditation For Beginners
Maybe you prefer to just close your eyes and listen to a guided meditation. Beginners often love guided meditations because they’re easy and relaxing.
I like this guided meditation for beginners, by Jason Stephenson. Have a listen.
It’s easy to see the benefits of guided meditations for beginners. They’re easy, relaxing, and require zero commitment.
Do you prefer guided meditations or traditional meditations? Leave a comment below and let me know.
Tips For When You’re Beginning Meditation
You now know the basics of meditation. Beginning to meditate will be easy for you now. But let me share a few of my top meditation tips that beginners should know.
- Don’t ever meditate if you’re extremely emotional at the time (relax first. Once you’re an experienced meditator, then you can meditate at challenging times, but not yet).
- Always go slow and take it easy, man!
- Don’t go chasing nirvana. Just sit and be at peace, my friend.
- Try a couple of different techniques to start with, but don’t nuts trying every technique you hear about.
- If it doesn’t feel right, let it go. Don’t continue to do a meditation techniques that doesn’t feel comfortable.
- Don’t break your legs sitting in lotus position. Just sit comfortably or stand.
- Remember, sometimes you’ll be amazing at meditating, at other times you will suck bad—it’s not biggie!
- Do it for 20 minutes per day to start with, then build it up from there.
More Meditations For Beginners To Try
Sooner or later you’re going to want to try different meditation techniques. That’s cool. Do it. But don’t go nuts, and only ever try easy meditations. Beginners who try to do challenging meditation techniques too early are setting themselves up for a headache (literally).
I’ve selected some meditation techniques beginners can try safely and easily. Take a look at each of these and try one or two of them.
Breathing meditations are generally considered the best meditations for beginners. They tend to be easy and they are very relaxing—perfect for when you’re just starting to learn meditation.
Here are the best breathing meditations.
Buddhist meditations are probably the most popular ones, and most of them are suitable for beginners. I’ve written a list of the best Buddhist methods for beginners.
Mindfulness is actually two different things. It’s both a meditation technique and it’s the art of living in the moment. Both of those techniques will help you to relax, to focus your mind and to basically enjoy life, which is what it’s all about, isn’t it?
Here, I’ve taken the liberty of writing a totally awesome guide to mindfulness for beginners like you.
Tools To Help Beginners Learn Meditation
Do you love stuff? If so, you’ll definitely love meditation stuff, by which I mean tools and items that will help you to meditate.
Today, in 2018, there are tons of great products to help beginners meditate. You’ve got apps, books, DVDs, brain-sensors that actually know when you need to meditate, traditional items like singing bowls…
Basically there’s a lot of meditation stuff. And when you’re trying to get into meditation this stuff get really help you to learn, to practice, and to commit to your practice.
Take a look at my selection of the best meditation products because it will help you to meditate for real.
And that’s basically everything beginners need to know about meditation
In this guide we’ve covered all the basics of meditation beginners need to know.
Bookmark this guide and keep coming back to it as you learn to meditate. Also make sure you read the other links (especially the one about different meditation techniques) because there’s a ton of great info there to help you to start meditating.
Now, if it’s cool with you, I’d like to ask a favor: could you leave a comment and let me know if you found this tutorial helpful? Is there anything I should add? Oh, and if you liked it, share it! I keep this site alive thanks to the support of all you guys.
Paul Martin Harrison
Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book Journey To The Buddha Within You.