Meditation For Beginners: A Simple Guide

Starting a meditation practice can be challenging, but it's a powerful tool for improving your overall health and reducing stress and anxiety. The first step is to understand what meditation is and how it can benefit you.

Meditation is the formal practice of mindfulness, which is the ability to maintain a present, ongoing awareness of what's happening around you and within you. It's about observing your thoughts, emotions, and feelings without judgement and creating a sense of calm and clarity.

Starting a meditation practice doesn't have to be complicated. You can begin with as little as two to ten minutes a day of guided meditation, walking meditation, or Zen meditation. The key is to be consistent and patient with yourself, as it's a skill that develops over time.

So, if you're ready to give it a try, here are some simple steps to get you started:

1. Set aside a few minutes each day: Start small, perhaps with a 3-minute meditation, and gradually increase the duration as you become more comfortable.

2. Find a quiet and comfortable space: Create an environment that is free from distractions and helps you feel relaxed.

3. Focus your attention: You can focus on your breath, a mantra, or a specific object. If your mind wanders, gently bring your attention back to the present moment.

4. Be kind to yourself: Meditation can be challenging, and it's normal for your mind to wander. Don't be too hard on yourself. Simply acknowledge your thoughts and bring your attention back to the present.

5. Explore different techniques: Experiment with different types of meditation, such as guided meditation or walking meditation, to find what works best for you.

Guided meditation

• Find a place to sit that feels calm and quiet to you.
• Set a time limit. If you are just beginning, choose a short time, such as five or ten minutes.
• Notice your body. You can sit in a chair with your feet on the floor, sit loosely cross-legged, or kneel—ensure that you are stable and in a position you can stay in for a while.
• Feel your breath. Follow the sensation of your breath as it goes in and out. Try to keep your attention on your inhale and exhale.
• Notice when your mind has wandered. Your attention will likely leave the breath and wander to other places. When you notice this, gently bring your attention back to your breath.
• Be kind to your wandering mind. Don't judge yourself or obsess over the content of your thoughts.
• Close with kindness. When you're ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in your environment. Notice how your body feels. Notice your thoughts and emotions.

Walking meditation

Find a location:

Choose a path that allows you to move back and forth for 10-15 paces or around 20-40 feet. It can be indoors or outdoors, in nature or in a hallway. The goal is not to reach a specific destination but to practice intentional walking while mostly retracing your path.

Start your pace:

Take 10-15 steps along the path and then pause and breathe. Turn and move back in the opposite direction to the other end of the path, pause and breathe again. When you're ready, turn once more and continue your journey. You can move at any speed that feels natural to you.

Notice the components of each movement:

Pay attention to the very purposeful actions that you normally do automatically when walking. Notice the lifting of one foot, the moving of the foot forward, the placing of the foot on the floor heel first, and the shifting of your body weight onto the forward leg as the back heel lifts.

Focus your attention:

As you move, try to focus your attention on sensations such as your breath, the movement of your feet and body, the contact of your body with the ground, your head balanced on your neck and shoulders, nearby sounds, or whatever your eyes take in as you focus on the world in front of you.

Guide your mind when it wanders:

It is natural for your mind to wander during meditation. When you notice this, gently guide your attention back to one of the sensations you are focusing on.

Make walking meditation a part of your daily life:

You can bring mindfulness to movement at any speed and even incorporate it into your everyday activities. Over time, try to bring the same level of awareness to any everyday activity, experiencing the sense of presence available to us at every moment.

Zen meditation

How to Practice Zen Meditation:

During Zen meditation, people usually sit in the lotus position, or with their legs crossed, and focus their attention inward. While some practitioners say this step is accomplished by counting breaths from one to ten, others say there is no counting involved. Instead, the breath is followed, especially the movement of the breath within the belly.

Over time, they learn how to keep their minds from wandering and may even be able to tap into their unconscious minds.

Benefits of Zen Meditation:

History of Zen Meditation:

Zen is known as the "meditation school" of Buddhism, and for 2,500 years this meditation tradition has been passed down from generation to generation.

Overcoming fear of meditation

Overcoming the Fear of Meditation

Starting a meditation practice can be daunting, and many people struggle to commit to a regular meditation practice. For some, the idea of sitting still and paying attention to the present can be scary. But why is that?

According to sociologist and author Christine Carter, fear is often the roadblock that prevents people from meditating. As a self-described recovering perfectionist, she explains that the thought of not working, not accomplishing, and not striving can feel uncomfortable. Digging deeper, she identifies a fear of not being enough as the root cause.

• Name it to tame it: Instead of denying your fear, acknowledge and accept that you are afraid. Be specific about what you are afraid of. For example, you may fear not being or doing enough.
• Comfort yourself: Start by exhaling deeply to calm your nervous system. Think about what will make you feel safer and do something to soothe yourself.
• Take a baby step: Break down the task of meditating into smaller, more manageable steps. Instead of committing to a 30-minute meditation session, start with just three minutes.
• Try guided meditation: If you're having trouble sitting in silence, consider trying guided meditation. There are many apps and online resources that offer guided meditations, such as Headspace. Having someone guide you through the process can make it feel less intimidating.
• Practice qigong meditation: In Traditional Chinese Medicine, fear is believed to be stored in the kidneys. By repeating positive thoughts and visualising dark blue light and peace surrounding your kidneys and adrenal glands, you can create and strengthen neural pathways associated with calm and peace.
• Check in with your emotions: Throughout your day, pay attention to your emotions. When you feel fearful, allow yourself to feel it and approach those feelings with friendliness and curiosity. Be kind to yourself, as you would to a trusted friend.
• Face your anxiety with strength: Meditation can help you develop inner strength and faith that whatever happens will be for the best, even if the outcome is unknown. It helps you drop the anxiety about the unknown future and brings your mind to the present moment, where you have the power to take action.
• Drop the 'me': Our ego often gets in the way and makes us scared of how others may judge us. Regular meditation can help you become more natural and comfortable in your own skin, reducing the fear of not being accepted.
• Get rid of your past baggage: Often, our fears and phobias are rooted in past experiences. Meditation can help remove these impressions and free you from those fears.

Remember, meditation is a practice, and it may take time to overcome your fear and fully embrace it. Be patient with yourself and celebrate your progress, no matter how small it may seem.

Finding the right time to meditate

Although there is no "perfect time" to meditate, there are certain times of the day that are more conducive to meditation than others. The ideal time to meditate is when you can prioritise it, and when you are least likely to be distracted.

Morning Meditation

Many people find that the morning is the best time to meditate. The hours before sunrise are considered the "ambrosial hours" or the "magic hours" for meditation, as the energy is believed to be most supportive of spiritual work, and there is a unique stillness. Meditating first thing in the morning can be a motivating and productive way to start the day, and can help you feel more grounded, awake, calm, and confident. It also ensures that you get your meditation done before the day gets too busy and hectic.

Afternoon Meditation

If meditating in the morning doesn't work for you, that's okay. The best time to meditate is whenever you can prioritise it. You could try meditating after lunch, or during a break in the afternoon. The period around 2-3 pm is a natural energy slump for many people, so this could be a good time to meditate and curve that slump.

Evening Meditation

Sunset is another good time to meditate, especially if you have accomplished what you set out to do during the day and feel like you can legitimately call it quits on work for the day.

Finding Time to Meditate

Finding time to meditate is important, and it can be one of the best ways to help you find a sense of calmness and clarity, especially when you're feeling frantic and out of control. If you can't find 10 minutes in the day to meditate, you probably need 20! If life is so hectic that you can't spend 10 minutes being mindful and present, that's a sign you need to reassess your priorities.

Tips for Finding Time to Meditate

• Schedule your meditations– writing something down has a powerful effect on memory, and by scheduling your meditation, you are committing to that appointment and valuing your own well-being.
• Pick a time with few distractions– the best time to meditate is when you are least likely to be distracted by the activities of the day.
• Find small pockets of time– the average day is not a solid wall of activity, so look for small pockets of time where you can meditate. Even if you only have a few minutes, that's okay!
• Commit to your meditation schedule– once you've identified the best times for you, commit to them. Drop everything when the time comes and get settled for meditation.
• Only break for emergencies– discriminate between true emergencies and the routine noise of life. Ask yourself: "can this wait for a few minutes?" or "will my reputation be affected if I don't attend to this right this minute?"
• Meditate anyway– if you're still having trouble letting go, it's better to meditate while distracted than not to meditate at all.

Frequently asked questions