Meditation for Beginners: Start Here!
I hold a deep belief that the world would truly be a better place if everyone embraced this transformative practice. That’s why I am so passionate about sharing the wisdom and benefits of meditation with others. When you journey inwards, you unlock the doorway to greater enlightenment. Through stillness and presence, profound truths are revealed, offering clarity, peace, and connection to the infinite. By inspiring more people to try it, I hope to ignite a collective ripple of peace, compassion, and understanding—helping individuals and communities alike experience the profound joy and harmony meditation can bring.
1. What is Meditation and Why should I bother?
There are a handful of different methods of meditation. Generally, meditating is the act of sitting silently with oneself while exploring your focus, introspection and awareness. The practice may date all the way back to 1500 BC, where some references are found in pre-hindu Vedas of India. Meditation has a very long history intimately enmeshed with religion, although it has become increasingly secular as more and more scientific evidence comes out in support of its health benefits. I recommend starting with mindfulness meditation, but I also see so much value in practicing mantra meditation as well as learning Metta (loving kindness) meditation. Enjoy!
2. Battling Misconceptions and Mental Obstacles
“I’ve tried and I just can’t do it.”
Here is the big secret to the mystifying practice that is meditation: you cannot fail! It is likely that when you have tried in the past, you did better than you think you did. Sitting down in stillness will always be a win no matter how distracted you think you are. Choosing to take the time to meditate is half the battle. I’m serious, the power of simply showing up will get you far in life. The fact that you are here on this page right now means you are ready and serious about improving your life, so give yourself a big pat on the back. Welcome!
“I can’t clear my mind. How do you think of nothing?”
Meditation is not necessarily thinking of nothing. You are not trying to hide from your thoughts or stop them in their tracks. Rather, recognize them and accept them as they are from an objective perspective. Imagine each thought is a passing cloud; you see each one and say, “that’s a cloud”. Acknowledging each thought when it arrives as if you are an impartial bystander allows you to seperate yourself from spiraling repetitive thoughts that serve no purpose. If your thoughts are wild, observe them. If your thoughts are calm, embrace it. Eventually you may gain better control of your thoughts and direct them towards something specific, like the act of breath. The practice of focusing your thoughts on the breath exercises your mindful muscle. Soon you will be able to be more present in each waking moment and that is the gift of meditation.
“In mindfulness one is not only restful and happy, but alert and awake. Meditation is not evasion; it is a serene encounter with reality.” - Thich Naht Hanh
“I can never find the time!”
Take a moment to think of all the little things you do throughout the day that eat up your spare time. Scrolling social media? Or maybe you genuinely are an extremely busy person…
Firstly, you only need ten minutes; that’s it. If you have more time, great, but squeeze in ten minutes a day and you will reap the benefits.
Second, Shift your perspective. Meditation is self-care. Add it to your to-do list. Make time for it because it will improve the rest of the things you have to do during the day. Do you skip sleep? Do you skip filling your water bottle? No, because being tired and dehydrated will make your day much worse. Set an alarm to remind yourself! Treat your meditation routine like getting dressed or taking a shower and you will soon find that it’s hard to start your day (or end it) without it. Fit it in where you can and be gracious with yourself if you miss it. You can do it. This is for you, no-one else.
3. Action! How do I start?
Everyone learns differently. Explore your options:
Look up a guided meditation class that is local to you. Showing up in person to participate with other people is a great way to dive in and hold yourself accountable. Don’t bother testing the waters, just rip the band-aid off and get to work! There is something very special about meditating in a group setting. The sense of community is powerful and the feeling of oneness is abundant. Not to mention, having a guide to start you on your journey perfectly sets you up to practice at home on your own.
Read a meditation book. My favorite for beginners is “The Miracle of Mindfulness” by Thich Naht Hanh. It’s a great deep-dive that covers starting and growing. This is an impactful way to begin for people who need to know the history, the philosophy and the nitty-gritty of technique. The author is thorough, wise and forgiving. I gain nothing from promoting the book, I genuinely enjoyed it.
The no-nonsense approach. Are you the type that needs to just get it over with because adding any extra steps will only scare you away? Go get comfortable right now. Set a timer for 20 minutes. Close your eyes and stay still. Try to think of how you feel in the moment. Can you feel your clothes touching your skin? Can you feel your breath fill your stomach, the cool air enter your nose and the warm air exit? Any sensation you notice, feel it completely. An ache in your back? Your sit-bones against the floor? Are you thinking about dinner all of a sudden? That’s ok, “see” the thought and let it pass. You may feel a slight smile emerge on your face. Stay there until your alarm goes off. Well done! Not so scary! Do it again tomorrow. Come back to this site and find new ways to enjoy it!
Coming soon! Take our beginners course: A Guided Introduction to Meditation. We are very excited about this new project. It will be donation optional to access, so available to all!
Use one of the many apps out on the market. Some find an easy place to start is meditation for sleep. Follow along with guides available as they lull you into dream-world. It’s not quite the same as sitting on a pillow in silence, but it can be a great way to dip your toes. Following along with a guided mediation app is also great if you’d like to try mantras but have no idea what to “say”. Leave the creative work to the professionals and repeat after them!
Meditation is just the tip of the ice-berg to a whole journey of wellness that awaits you! I wish you the very best and congratulate you on taking the first steps!
