Meditation Basics: A Beginner's Guide

Meditation is a simple practice that can reduce stress, increase calmness and clarity, and promote happiness. It is not about clearing your mind of thoughts but observing and focusing your thoughts for relaxation and mindfulness.

1. Find a quiet, peaceful spot where you can sit down without being disturbed.

2. Sit in a comfortable position on a chair or on the floor and close your eyes.

3. Start by breathing deeply in through your nose and out through your mouth.

4. Scan your body from head to toe. As you focus on each part of your body, relax your muscles and release any tension.

5. When your thoughts wander, gently bring your attention back to your breath.

6. Once you've finished your body scan, start counting your breaths. Breathe in slowly and count 1, then out and count 2, and so on, up to 10. Then, start again.

7. Spend some time just sitting and observing your thoughts.

8. When you're ready, slowly open your eyes and stretch.

Finding a quiet, comfortable space

Choose a Peaceful Environment

Select a quiet location where you won't be disturbed. This could be a walk-in closet, an outdoor bench, or any place that offers privacy and tranquillity. If you're new to meditation, it's crucial to minimise external distractions. Turn off televisions, phones, or other noisy appliances. If you wish to play music, opt for calm, repetitive tunes, white noise, or quiet nature sounds like running water. While complete silence isn't necessary, being aware of external noises without letting them dominate your thoughts is an important aspect of meditation.

Wear Comfortable Clothing

Wear loose, comfortable attire that doesn't restrict your movement. If you plan to meditate somewhere cool, bring a sweater or a shawl to keep warm. Removing your shoes can also enhance comfort. The goal is to minimise physical discomfort so that you can better focus your mind.

Decide on a Time Frame

Before you begin, determine how long you want to meditate. Beginners can start with as little as 5 minutes a day, gradually increasing the duration as they become more accustomed to the practice. Stick to your chosen time frame, even if you feel it isn't working. Consistency is key, and with time and practice, you will achieve successful meditation.

Stretch Beforehand

Meditation often involves sitting in one position for an extended period, so it's essential to release any tension in your body beforehand. A few minutes of light stretching can help prepare both your body and mind for the session ahead. Focus on areas like the neck, shoulders, and lower back, especially if you've been sitting for long periods.

Sit in a Comfortable Position

Find a posture that allows you to sit with a balanced, tall, and straight spine. Traditionally, meditation is practised in a lotus or half-lotus position on the floor, but you can also sit on a chair or meditation bench, crossing your legs or keeping them uncrossed. The key is to find a position that enables you to maintain a straight spine and a relaxed body.

Close Your Eyes (Optional)

Meditation can be performed with eyes open or closed. As a beginner, closing your eyes can help you avoid visual distractions. If you choose to keep your eyes open, maintain a "soft" gaze by not focusing on any one thing in particular. The goal is to achieve a state of relaxation while remaining alert.

Getting into position

If you are sitting on a chair, your pelvis should be tilted forward enough to centre your spine over your 'sit bones'—the two bones in your bottom that bear your weight when seated. You can achieve this tilt by sitting on the forward edge of a thick cushion or placing something 3-4 inches thick under the back legs of the chair.

If you are sitting on the floor, you can sit cross-legged on a yoga mat, towel, or rug. You can also sit loosely with your legs crossed. Just make sure you are stable and in a position you can stay in for a while.

Once you are seated, straighten your spine and close your eyes if it helps you focus and relax. Place your hands in your lap, on your knees, or hanging down by your sides.

Now you are in position and ready to begin meditating.

Focusing on your breath

Prepare Your Space

Find a quiet, peaceful spot where you won't be disturbed. Make sure your phone is turned off or silenced, and let others know you are meditating and should not be disturbed unless it's an emergency.

Get Comfortable

You can sit or lie down, whichever you prefer. Most people sit down, so find a spot where you can sit comfortably for more than 10 minutes. You can sit on a chair, the floor, a cushion, plush carpet, or soft grass. If you are sitting on the floor, you may want to use a small floor pillow or a zabuton (a small padded mat).

Position Your Body

Sit with your spine erect and your back straight. You can close your eyes or keep them open, but if you are just starting, it may be easier to concentrate with your eyes closed. You can also try "half-open", where your gaze is directed down and in front of you.

Breathe Naturally

Allow your body to breathe naturally. If your breathing is shallow, let it be shallow; if it is deep, let it be deep. You can breathe in through your nostrils and out through your mouth, or simply observe each breath without trying to adjust it.

Focus on Your Breath

Feel the natural flow of your breath—in and out. Notice the sensations that flow through your body as you breathe, and the way your belly moves up and down. You can focus on the rise and fall of your chest or the sensation through your nostrils.

Be Kind to Your Wandering Mind

It's natural for your mind to wander during meditation. If this happens, gently bring your attention back to your breath. You can say "thinking" or "wandering" in your head softly to acknowledge the thought and then redirect your attention.

Time Your Meditation

You can start with just a couple of minutes of meditation and gradually increase the time. Try meditating for 10 minutes in the morning and evening, and then gradually increase to 20 or 30 minutes. You can also do a shorter meditation whenever you feel stressed.

Scanning your body

• Get comfortable. Lie down or sit in a position that allows you to stretch your limbs easily.
• Close your eyes and focus on your breath. Notice the sensation of your breath filling and leaving your lungs as you inhale and exhale.
• Choose where to start. You can begin anywhere—the top of your head, left foot, right hand, or right foot. Focus on that spot as you continue breathing slowly and deeply. Then move to another part of your body and do the same.
• Pay attention to sensations of pain, tension, discomfort, or anything out of the ordinary. Spend anywhere from 20 seconds to 1 minute observing these sensations.
• Acknowledge any pain or discomfort you feel. Sit with any emotions these sensations bring up and accept them without criticism. For example, if you feel frustrated and angry, don't judge yourself for these emotions. Notice them and let them pass.
• Continue breathing, imagining the pain and tension decreasing with each breath.
• Slowly release your focus on that specific body part and move on to the next area. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.
• Continue the exercise, moving gradually up through your feet until you reach the top of your head. Notice how you feel and where you're holding your stress.
• If there's any tightness, pain, or pressure, continue to breathe into it. This can help you release tension in your body and be more aware of it in the future.

Remember, you can meditate anywhere as long as you are in a comfortable place where you won't be disturbed. You can also meditate standing, lying down, or even walking—the most important thing is to be comfortable!

Congratulating yourself

Congratulate Yourself

You Deserve It!

Meditation is a practice that can be challenging to master, so it's important to congratulate yourself for your efforts and progress. It's a powerful tool for improving your mental health and well-being, and you should feel proud of yourself for taking the time to care for your mind.

Recognise Your Achievements

Give yourself a pat on the back for every step you take towards mastering meditation. Whether it's finding the motivation to sit down and begin, sticking to your practice for a few days, or reaching a personal milestone, acknowledge and celebrate your achievements.

Be Kind to Yourself

Meditation is a journey, and it's normal to encounter challenges and setbacks along the way. Don't be too hard on yourself if you struggle to focus or your mind wanders. Treat yourself with compassion and patience, and gently bring your attention back to your breath.

Reflect on Your Progress

Take time to reflect on how far you've come. Recognise the benefits that meditation has brought into your life, such as reduced stress, improved focus, or a deeper connection with yourself and others. Acknowledge the positive changes and be proud of what you've accomplished.

Keep Going

Maintaining a regular meditation practice can be challenging, but it's worth it! Congratulate yourself for your dedication and commitment. Remember, it's okay if you don't see results immediately. Keep showing up for yourself, and trust that the benefits will unfold in their own time.

Frequently asked questions