How To Do Meditation At Home For Beginners [TUTORIAL]
How To Do Meditation At Home For Beginners [TUTORIAL]

In this guide we will be looking at how to do meditation at home for beginners. This will be a complete tutorial so you learn how to meditate properly. 

When you’re learning how to meditate at home (as opposed to on a retreat or at a studio) it is important that you learn the rules of meditation. That’s why I’ve included lots of meditation tips for beginners, as well as an FAQ. 

It is important to learn how to meditate correctly at home. Because you do not have a teacher you will want to go slowly, especially because there are some risks of meditation. 

I learned this one day watching the morning news. The Dalai Lama was on. He was explaining to beginners how to meditate correctly because many people do not practice proper meditation techniques.

The news reporter asked the Dalai Lama, “Can you do meditation wrong?

The Dalai Lama’s eyes narrowed. He raised his hand and said “Meditation is very powerful. It must be learnt properly.”

The Dalai Lama continued to explain that in the East when beginners learn to meditate they study it alongside philosophy, history, and other aspects of culture. Meditation is just one spoke on a wheel (literally, the “Wheel of Dharma”, called DharmaChakra [1]). And it is only when all spokes move as one that the wheel begins to turn. This is the best way to learn meditation: as part of a bigger practice. In other words: You must learn all the aspects of the practice. 

So now let’s look at how to meditate properly at home for beginners?

Here’s How To Meditate Properly At Home For Beginners

 

1: Choosing the correct way to meditate

There are 31 different meditation techniques in use today. And it is important to start with suitable ones. I personally recommend stucking to the easy ways to meditate at home.  

Try the following: 

An Easy Meditation Technique For Beginners At Home 

  • Sit somewhere quiet where you will not be disturbed. Sit comfortably and with good posture (you do not need to sit with crossed legs if you find this unconfortable). 
  • Tell yourself that you are going to be relaxing for the next 20 minutes. 
  • Take a few deep breaths to relax. If you have body tension you might also like to gently stretch. 
  • Begin to breathe. Count the in-breath to a count of five “1, 2, 3, 4, 5…” 
  • When you reach the end of your inahalation, stop fora count of two
  • Now breathe out to a count of five
  • Let each breath begin naturally. Do not force it. Just let your breath come and then start counting again. 
  • Simply focus on the sensation of your breath moving around your body. 
  • Continue to a total of 108 breaths. 

If you would like to try other methods, here at the best meditations for beginners at home:

  • Mindfulness
  • Simple breathing techniques (this one is essential)
  • Elementary mantras (such as meditating on “Om”)
  • Easy visualizations (like imagining that you’re on a relaxing beach)

 

2: If your posture’s bad, you’re meditating wrong  

Here is one of the most important tips on learning meditation at home for beginners: If your posture is bad, you are meditating wrong. [READ: Best Meditation Positions For Beginners].

Many people ignore this tip. They believe that because meditation is primarily for the mind, the position of the body does not matter. This is the wrong way to meditate. 

The reason your posture matters so much is because your mind and body are one. The way you hold your body has a direct influence on your state of mind. If you try slouching your mind will feel sluggish. If you try standing tall, your mind will feel sharp. There is a direct relationship between mind and body. 

The correct way to meditate is to make sure your posture is good. This is easiy one of the most important tips on how to meditate for beginners to pay attention to. 

But

This does not mean that you need to sit on the floor with your legs spread. Sitting crossed-legged is often considered the “proper way to meditate”. This is a fallacy.  Lot’s of people who are learning to meditate properly think that they need to sit like a monk. That’s not important. A lot of people cannot sit with crossed legs comfortably.

What matters instead is that your posture makes you feel grounded. And you should have your spine in alignment. You will know when you have the right posture because you will feel balanced and focused. This is a good general rule for meditation. 

 

3: The Best Way To Start Meditating Is To Watch Your Breath  

Your mom always told you to “Watch your mouth”. And she was right. Because the best way to start meditating is to watch your breath coming and going through your mouth.  

When you’re just learning how to do meditation at home, you will probably concentrate on the various breath-based methods (of which there are many). Making sure you are breathing correctly is one of the keys to proper meditation technique.  

When you meditate properly your breath will come from your diaphragm and it will be relaxed and deep. Your breath might be quick in the beginning but it will slow down and deepen as you meditate.

Interesting fact: In 2003, Harvard scientists studied a group of ten meditators and discovered that their respiratory rates were much lower than non-meditators. This lower respiratory rate is indicative of lungs that are working more efficiently, and also of a clam and relaxed body and mind. That’s one reason why meditation is so healing, because it slows you down and increases circulation.

However, the best way how to start meditating for beginners, is to just let your breath be. Do not fore it. It will become deep and diaphragmatic, but not because you’re forcing it, rather because you are relaxing. (When you are realxed you naturaly breathe properly). 

4: When you practice meditation at home, space is everything

Here’s one rule for meditation practice at home: You need proper space.   

It is important to set aside a special place to practice.

It is better that this place be a specially designated spiritual space.

The rules for meditation spaces are:

  • Must be peaceful
  • Should be quiet
  • Should be conducive to both relaxation and focus
  • As few distractions as possible

For your home meditation practice, meditate in the same space and reserve that space specifically for your practice.

If you have ever visited a nature reserve, you will know why it’s important to preserve certain spaces.

You can feel the energy of a nature reserve the moment you enter it. It’s pure, wild, natural, a beautiful space that immediately conjures feelings of freedom and tranquility. The same is true for a meditation space.

Over a period of time your space will become a sanctuary filled with spiritual energy. You will enter the room and immediately feel purity, tranquility, and warmth, because you have preserved the purity of the space.

5: How To Meditate Daily For Beginners Who Want A Schedule 

A lot of people ask me how to meditate daily. For beginners it can be hard to get into the habit of meditating at home.  

I recommend you keep your home meditation practice to a certain time of day. When you know that at 6am you’re going to get up, enter your meditation space, and meditate for twenty minutes, your mind becomes pre-programmed for tranquillity.  Not only does this help you start the day positively, it also creates a daily habit that will help you to continue to meditate even on those days when you don’t really feel like it (and no matter how wonderful meditation is, there always will be some times when you feel like skipping practice).

When I was touring England doing The Canterbury Tales (I played the overweight, alcoholic miller, though I don’t think it was typecast), I set the alarm for 5am every morning so I could meditate every morning for at least 20 minutes. Because we were on tour it was impossible to have one designated space so instead I would take myself off to some field or park and meditate there instead—there’s always a space and time worthy of meditation, no matter where you might be or how busy you might be.

6: You cannot meditate the right way with the wrong attitude 

It is basically impossible to meditate the right way if you have the wrong attitude.

The correct meditation attitude is one of non-judgment. To meditate properly you need to let go of your judgmental mind and accept things as they are—especially yourself. Too many beginners fail to understand that to meditate correctly you cannot judge what you’re doing as good / bad / right / wrong. Instead let go. Have a non-judgmental attitude.

When you’re not sure how to properly meditate, you often get distracted during your practice. You’re thinking to yourself, “Am I meditating correctly? Is this right? Is that right? etc.” And these unwanted thoughts, ironically, prevent you from meditating the right way. That’s why you should adopt a nonjudgmental attitude and just go with it. 

7: If You’re Learning Buddhist Meditation At Home…

If you would like to learn Buddhist meditation at home, take a look at my article on Buddhist Meditation For Beginners.

Performing Buddhist meditation properly at home requires more than just pure meditation. In Buddhism, meditation is just one part of a much bigger practice. And if you want to do Buddhist meditations properly you need to understand the philosophy of Buddhism.

Proper meditation in the Buddhist tradition requires discipline and patience. It isn’t a case of “sit down and meditate”. It requires study and gradual development. 

 

How To Know You Are Meditating Correctly 

As a meditation teacher, lots of people ask me how to tell if you’re meditating correctly. This is actually a trickier question than it seems. Meditation is a very subtle practice and it can be hard to know if you’re meditating correctly  (although the tips above will definitely help). 

Essentally what matters is the effect the practice has on your mind. And you are number one judge of that. To know if you’re meditating correctly, ask yourself if you feel better after your session and if it benefited you for the rest of the day. If you didn’t notice the benefits you probably are meditating the wrong way, in which case you might like to change to a different method. 

 Simple Ways To Meditate At Home

In this section we will be looking at how to meditate at home in the different rooms of your house. Try each of them and let me know which one is your favorite. 

In Bed 

One of the most simple ways to meditate at home is when you’re lying in bed.

However, if you do this you definitely need to make sure you are meditating correctly.  Make sure you till have good posture even though you are lying down. Then procede with the steps below. 

  • Bring your awareness to your breath
  • Take 25 mindful breaths
  • Relax
  • Begin to notice your body and the feeling of lying down
  • Let your muscles relax and let the bed take your weight.
  • From here, you can either continue with a traditional technique, or listen to some relaxing music.

 

 In The Shower

Another simple way to meditate at home is in the shower. Showers are relaxing and therapeutic. Just be aware that there is the possibility of falling over in the shower and getting a spinal injury. Play it safe. And don’t go too deep when meditating in the shower.

Here’s how to meditate in the shower:

  • Start by getting the water to the right temperature.
  • Make sure you’re standing tall and relaxed with good posture.
  • Now begin to focus on the sound of the water coming out of the shower.
  • Next, feel the shower water on the crown of your head and meditate on that sensation.
  • As with body scan meditation, move your awareness down your body, feeling the water cleaning you.
  • Now meditate on the steam from the water, as it enters your mouth.
  • Feel that steam moving into you and cleaning you from the inside.
  • Now take 10 mindful breaths and say, “My mind and body are pure”. 

 

In The Bath

Now you know how to meditate in the shower, let’s look at how to meditate in the bath. Honestly, for me this is the absolute best way to meditate at home. Simple. Relaxing. And cleansing. Here is how to do it:

  • Get in the tub
  • Let your body relax and make sure your head and neck are supported.
  • Make sure you’re not putting your mouth below water-level. No one’s drowning on my watch!
  • Take 25 mindful breaths to relax.
  • Now feel the warmth of the water around your body. Feel how your body relaxes in the water.
  • Meditate on the sensation of the water meeting your body, like one soft energy bubble cocooning you.
  • Now slowly begin to clean your body with the soap.
  • As you move your hand and the soap around your body, be mindful of the areas your touch. Ask those areas to relax. Let the bath take you.
  • Once you have finished, say the mantra “My mind and body are pure”.

 

In The Garden

Ah. The garden. The best place to meditate at home. Especially if you have a mindful garden space.

But how do you meditate in the garden?  Try some of these:

  • Create a Zen garden
  • Try five senses meditation (meditate on all the scents, sights, and other sensory information that you perceive in the garden)
  • Do a slow and relaxing Zen Walking Meditation around the garden
  • Pick your favorite flower scent and meditate on it

 

 

5 Ways How To Learn Meditation At Home 

Now we have dicussed how to meditate propery, beginners might like to learn more.

I’ve created a list of the best ways how to learn meditation at home. Each of these ways has it’s strengths and weaknesses. Pick the one which is best for you.

Our Complete And Free Meditation Guide

My passion here on THE DAILY MEDITAITON is to teach people how to properly meditate. That’s why I have created a massive guide showing you the top 31 ways to meditate.

It contains tons of information on how to meditate for beginners to learn. I’ve also provided guides to all the different types of meditation for beginners to try.  

Even though it’s obviously self promotional I do believe my guide to meditation contains tons of valuable information, and it is absolutely free. So definitely take a look at the link above. This is a really valuable resource when you want to learn how to meditate (for beginners especially). 

Lessons [Online Or Off]

Probably the most traditional way how to start meditating is in a lesson with a proper teacher. I personally do give meditation lessons online.

It’s important that you find a meditation teacher who is right for you. Otherwise they will teach you to meditate in ways that are not appropriate for you.

We all have individual styles of teaching that we like. And we all have our own beliefs. Some teachers are very friendly and teach a simple form of meditation. Others are more serious, religious types who will teach you not just meditation but about philosophy too. 

Books to help you learn meditation at home

Books are still one of the best ways to learn how to meditate for beginners. And there are lots of great books on meditation.

What makes books a good way to learn is that they are structured. Unlike a website where you jump from one page to the next in an unstructured way, books have a clear beginning, middle and end. You progress through a book in a logical fashion, so you’re always on the right step. That’s why, even in 2020, they are still one of the best ways to learn how to meditate (for beginners I recommend reading… my own book! (shocker right?)) You can see it in the ad below).   

Beginners Retreats 

What better way how to learn to meditate than while on vacation at a retreat [READ: The Best Meditation Retreats].

Retreats are a wonderful way to learn meditation. For starters, most retreats have some truly excellent teachers. They’ve been teaching for years and have had many students, so they are very accomplish teachers.

There are specific retreats for beginners too, where you will be taught meditation in a structured way.

Then there’s the fact that you will also be with other people who are also learning to meditate. It’s a great way to socialise and to learn from each other.

Online Meditation Courses

The fast growing trend in meditation is the rise of online meditation courses. And some of these are great. If you find the perfect course it can definitely be a good way to learn meditation at home for beginners.

There are very many different online courses to choose from, so you will definitely be able to find one to perfectly match your needs. There are courses for kids, teens adults, parents, men, women, everyone.

A friendly warning: online meditation courses do vary by quality quite a lot. Make sure to read the reviews and comments from other people who have been in the same course, otherwise you might end up wasting your money. I want to make sure you take the perfect course for you, so do be sure to do your homework before signing-up. 

There are lots of different ways to learn to meditate in 2019. You can learn meditation online, offline, at a meditation retreat, on your own or with others… there are solutions for whatever you’re looking for.

And of course you can always book a meditation lesson with me.

 

How to do meditation at home FAQ

When it comes to learning how to meditate at home, there are a few questions you need to ask yourself before beginning:

Why do you want to learn how to do meditation at home?

For instance, are you looking for pure relaxation, to  improve mental health, to improve focus for business or studies etc? Different types of techniques offer different benefits. Write a list of the things you hope to get out of meditating at home. This will help determine which is the right type of meditation for you. Go ahead and write the list now so you can make the most of the rest of this article.

The next question is :

Where are you going to meditate?

You have already chosen to practice meditation at home, but where exactly? Some atmospheres are more conducive to inner peace than others. A room with a water feature, for instance, is often a favorite meditation area. Or how about in the garden? I’ve created two free guides that will help you decide where to meditate. The first guide helps you to design a meditation room. The second will help you to create a Zen garden.

If you are meditating at home make sure you have a nice meditation chair or cushion (preferably both) to support your body while you meditate.

When? Are there ideal times when the home is quiet and you will not be disturbed? If so, this is a great time for practice.

Take five minutes to answer these questions now. This will help you to commit. The most important part of learning how to do meditation at home is finding the right time and place in which to do it. There are many distractions at home and it is easy to lose the time. By answering these questions you will create a structure that you can use to meditate each day.

Q: I’m not sure where to practice 

A.     You can meditate anytime, anywhere. But it’s best to meditate anywhere you feel comfortable and will not be disturbed. Or, on a warm day, try meditating in the garden.

Q. I’m struggling to find the time

A. Try practicing for ten minutes before bed (as you wont be busy then anyway) and also try some mindfulness meditation while doing housework (so you can meditate while stilling getting things done) .

Q. I want to practice with my children. Any advice?

A. Meditating with children is a great idea, but be sure to pick the right kind of meditation. Simple techniques like breathing are the best here.

Q. I can’t find a quiet spot 

A. If noise is a problem there are a few solution. You could play meditation to cover the noise. You could go for a walk and do Zen walking. Or you could look for an alternative place to meditate.

Q. I find it hard to focus. Any advice?

A. Almost all beginners find it hard to focus when meditating. This is naturally. Don’t worry. Keep trying  and you will naturally develop more focus over time.

Q. Should I find a teacher or school before beginning?

A. This is entirely up to you. It certainly isn’t necessary. It is safe and relatively easy. That said, the knowledge a meditation teacher or school can offer is valuable. It depends how much you want to get out of meditation and how much you are willing to invest.

Q.  I’ve been practicing for a few weeks but haven’t seen much benefit.

A. Try changing technique. If you’re been using seated try standing or moving. If you’ve been doing mindfulness meditation, try mantra meditation etc.

Q.   Is it okay to practice in bed?

A. Practicing  in bed is okay but not ideal. The reason it is not ideal is because you want to meditate while you have energy. If you’re tired when you start meditating you’re likely to just drift off.

We hope you have found this article useful. If you would care to share this page on Facebook and elsewhere it would be greatly appreciated. Thank you.

I would love to know how your retreat goes. Leave a comment and remember to subscribe to our newsletter.

 

And That’s How To Do Meditation At Home 

Now you know how to meditate at home, you’re going to find life so much more relaxing. You can cut out the stress and the noise and find some good old fashioned you time.

What do you think is the best way to meditate at home?

I hope you found this guide helpful. Remember to share and subscribe.

Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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