Meditation For Beginners: A Simple Guide

how to meditate for beginners podcast

Meditation is a practice that can benefit anyone, anywhere, anytime. It is a simple process that can help us to calm down, focus, and be more aware of our thoughts and feelings. The basics of meditation involve sitting or lying in a comfortable position, focusing on your breath, and letting thoughts come and go without judgement.

There are many podcasts that can help beginners learn how to meditate. These include The Mindful Minute Podcast with Meryl Arnett, The Daily Meditation Podcast with Mary Meckley, and The OneMind Podcast with Morgan Dix. These podcasts offer guided meditations, inspirational quotes, and expert interviews on topics such as yoga, health, stress, and sleep.

Meditation has been proven to have many benefits for our mental and physical health. It can help to reduce stress, improve sleep, increase focus, and improve relationships. It is a practice that can bring peace and mindfulness into our daily lives.

Characteristics Values
Podcast Host Morgan Dix, Meryl Arnett, Mary Meckley, Natalie Perez, Morven Hamilton, Alan Kilma, Dan Harris, Scott Snibbe, Krista Tippett, Adder Oaks, Dr. Becky Spelman
Podcast Name The OneMind Podcast, The Mindful Minute Podcast, The Daily Meditation Podcast, Roaming Yogis Meditation Podcast, Yoga by Nature Podcast, I Should Be Meditating, Ten Percent Happier, A Skeptic's Path to Enlightenment, On Being, How To Meditate: A Beginner's Guide to Peace, N/A, N/A
Podcast Episode Length 8 minutes, 15 minutes, 15 minutes, 15 minutes, 10-90 minutes, N/A, N/A, 4 minutes, N/A, N/A, N/A, N/A
Podcast Episode Frequency N/A, Weekly, Daily, N/A, N/A, N/A, N/A, N/A, Weekly, Weekly, N/A, N/A
Podcast Platforms N/A, Apple Podcasts, Apple Podcasts, Apple Podcasts, Apple Podcasts, N/A, Amazon Music, Spotify, Apple Podcasts, Spotify, Google Podcasts, Apple Podcasts
Target Audience Beginners, Beginners, Beginners, Beginners, Beginners, Beginners, Beginners, Beginners, Beginners, Beginners, Beginners
Meditation Type N/A, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations, Guided Meditations
Additional Features N/A, Mini-Meditations, N/A, N/A, N/A, N/A, N/A, Interviews, Interviews, N/A, N/A, N/A, N/A

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Finding a comfortable place to meditate

Choose a Quiet Space

Select a quiet room or corner in your home that is free from distractions and noise. You can transform this space into a special meditation haven by adding cleansing herbs, incense, and comforting lighting. Make sure the area is clean, tidy, and well-organised to promote a sense of calm and serenity.

Connect with Nature

Consider taking your meditation practice outdoors and connecting with nature. Find a peaceful spot in your garden or a nearby park. The fresh air and sounds of nature, such as birdsong, can enhance your meditation experience. Meditating near water sources like rivers, streams, or fountains can be particularly calming, as the gentle sound of running water inspires the mind to stay in the present moment.

Create a Sacred Space

If you wish to infuse spirituality into your practice, consider meditating in a holy place such as a church, temple, or mosque. These sacred spaces encourage introspection and communion, and some may offer powerful spiritual energy that can support your meditation journey.

Get Comfortable

Whether you're sitting on the ground or in a chair, it's essential to find a comfortable position that allows you to maintain a balance between calmness and alertness. Experiment with different meditation poses, such as the quarter lotus, half lotus, or full lotus, to find what works best for your body. If you're sitting on the ground, consider using a meditation cushion to lift your hips and rotate your pelvis forward.

Maintain Good Posture

Pay attention to your spine and lower back during meditation. Keep your spine upright while maintaining a slight curve in your lower back, known as the lordotic curve. This helps prevent back pain and promotes a stable and comfortable position. Allow your shoulders to relax and drop down, opening your chest to enable easy breathing. Slightly tuck your chin in and relax your jaw to elongate your spine through the neck.

Focus Your Gaze

When meditating, you can close your eyes to avoid distractions, or you can keep them slightly open with a soft, downward gaze. Avoid focusing on any particular object in your line of vision.

Find Your Hand Position

There are various symbolic hand positions, called mudras, that you can try. Alternatively, simply resting your hands on your knees or lap, palms up or down, can help you maintain balance.

Remember, the most important thing is to find a place and position that feels comfortable and allows you to focus. Experiment with different environments and poses to discover what works best for you.

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How to focus on your breath

Find a Quiet Space

To begin, find a quiet place where you can meditate without distractions. Your mind will produce plenty of distractions on its own, so it's best to minimise external interruptions. Choose a space where you won't be disturbed by noises, smells, or people/pets demanding your attention. You may find that there are fewer distractions indoors, but if you prefer, you can also meditate outside in the fresh air.

Get Comfortable

Sit upright for your meditation, either on a chair or a cushion. If you're using a chair, sit straight with both feet flat on the floor or a mat, and consider using a cushion to support your back if needed. Ideally, your knees should be level with or slightly lower than your hips. If you're sitting on the floor, use a mat and a cushion adjusted to your height so that your knees are below your hips. You can use a yoga mat as a floor covering and add cushions or pillows to support your posture.

Minimize Distractions

Ensure your cell phone is turned off or on silent mode, and ask those around you to give you some uninterrupted time to meditate. If you have pets, consider putting them in another room so they won't disturb you.

Focus on Your Breath

Once you're sitting comfortably, focus your attention on your breathing as you inhale and exhale. Don't try to modify or time your breathing; simply let your breath come and go at its natural rhythm. There is no "right" or "wrong" way to breathe during meditation. If your breathing is shallow, let it be shallow; if it is deep, let it be deep. As an optional exercise, some experts suggest taking several deep breaths to start: inhale through your nostrils and exhale through your mouth. This can help clear your mind and keep you grounded and focused.

You may also try counting your breath cycles to help you focus. Count at the end of each exhalation—count one cycle of inhalation and exhalation as one, the next as two, and so on, up to ten. When you reach ten, start again from one. This technique is not about reaching a high number but about encouraging mindfulness. If you lose track, that's okay—simply start over at one.

As you breathe, you can choose to focus on either the in-breath, the out-breath, or both. Exhaling has a quality of relaxation and letting go, while concentrating on inhaling may feel more like pulling in and holding on. By focusing on the out-breath, you may naturally tune into a more expansive and relaxed state of mind.

Observe Wandering Thoughts

It's natural for your mind to wander during meditation. The goal is not to get rid of thoughts but to become aware of them and gently bring your attention back to your breath. Every time you notice a distracting thought, acknowledge it and gently redirect your focus to your breathing.

Be Consistent

Practising mindfulness for even a short time each day can make a difference. Start with a short meditation practice—even two or five minutes is a good start. Over time, gradually increase the duration. Consistency is key to building a habit and reaping the benefits of meditation, which include stress relief, improved concentration, and a calmer, happier state of mind.

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How to deal with a wandering mind

It is perfectly normal for your mind to wander during meditation. In fact, the human mind has about 60,000–80,000 thoughts per day, so it is unrealistic to expect to be able to stop thinking at will. Instead, the goal of meditation is to learn to let thoughts come and go without getting carried away by them. Here are some techniques to help you deal with a wandering mind:

Counting the breath

Give your mind a task by counting your breaths. For example, you could count each inhalation and exhalation from one to 20, and then start again. If you lose count, don't worry, just start over.

Drawing shapes with your breath

Try 'drawing' a triangle with your breath by inhaling, exhaling, and holding your breath. Alternatively, you could 'draw' a square by inhaling, holding, exhaling, and holding. You could also try focusing on the shape of an object, such as a candle flame, to help you visualise the shape.

Guided meditation

Try using a guided meditation, where someone guides you through visualisations. This can help to occupy your mind and prevent it from wandering. There are many free guided meditations available online, so you can experiment to find one that works for you.

Visualising your thoughts

Instead of trying to push thoughts away, try visualising them as clouds floating across a blue sky, or branches flowing in a river. Allow them to come and go without getting attached to them.

Writing down your thoughts

If you have a lot on your mind, try writing down all your thoughts before you meditate. Don't analyse or judge your thoughts, just get them out of your head and onto paper. This will help you feel clearer and more relaxed when you start your meditation.

Regular practice

Meditating at the same time and place every day will help your mind to get used to the practice and feel more at ease. It takes time and patience to train the mind to be still, so start with short meditation times and gradually increase the duration.

Remember, it is normal for your mind to wander, and it is all part of the process. Be patient and kind to yourself, and keep coming back to your breath.

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How to be kind to your wandering mind

Meditation is a great way to connect with yourself, but it can be challenging to keep your mind from wandering. It is important to remember that having a wandering mind during meditation is perfectly normal and that bringing your attention back to your meditation is part of the process. Here are some tips to help you be kind to your wandering mind:

Focus on your breath

Notice the sensation of your breath as it goes in and out. Follow your breath for a few minutes. Try to keep your attention on your inhale and exhale. When your mind wanders, simply bring your attention back to your breath.

Be kind to yourself

Don't judge yourself or obsess over the thoughts that come up while you meditate. It is natural for your mind to wander, so be patient and gentle with yourself. Congratulate yourself for noticing that your mind has wandered and gently bring your attention back to the present moment.

Create a comfortable space

Find a place to sit that feels calm and quiet. You can sit in a chair with your feet on the floor, cross-legged, or kneel—the important thing is to be stable and comfortable. Close your eyes and bring your awareness to the physical sensations of your body and your breath.

Set a time limit

If you are a beginner, it can be helpful to start with a short meditation session, such as five or ten minutes. You can gradually increase the time as you become more comfortable with the practice.

Accept your thoughts

Instead of trying to push your thoughts away, welcome them. Trying not to think about something often makes you think about it more. Allow your thoughts to come and go without getting carried away by them. Imagine your thoughts are clouds passing through a blue sky or branches flowing in a river.

Write down your thoughts beforehand

If you have a lot on your mind, it can be helpful to write down your thoughts before you start meditating. This way, you can clear your mind and avoid obsessing over those thoughts during your meditation practice.

Practice regularly

Meditating at the same time and place every day will create a routine, and your mind will become more accustomed to the practice. It will get easier to quiet your mind and you will feel more comfortable with the process.

Remember, meditation is a skill that takes time and practice to develop. Be patient with yourself and don't worry if your mind wanders. The key is to keep bringing your attention back to the present moment and your breath.

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How to close your meditation session

Ending your meditation session is just as important as starting it. Here are some tips on how to close your meditation practice:

  • Be grateful: Take a moment to express gratitude for the opportunity to meditate and for the benefits it brings to your life. You can silently thank yourself for taking the time to meditate or thank a higher power if that resonates with you.
  • Set an intention: Before you open your eyes and end your meditation, set an intention for how you want to feel or act throughout the rest of your day. It could be something as simple as "I will be kind to myself and others" or "I will approach challenges with calm and clarity."
  • Slowly transition: Don't rush to get up and resume your activities. Take a few moments to gently transition out of your meditative state. You can wiggle your fingers and toes, stretch your body, and slowly open your eyes, allowing yourself to adjust to your surroundings.
  • Reflect on your experience: After your meditation session, reflect on how you felt during the practice. Notice any physical sensations, thoughts, or emotions that arose. This reflection will help you become more aware of the benefits of meditation in your life.
  • Release any lingering thoughts or emotions: If any thoughts or emotions came up during your meditation, take a moment to acknowledge and release them before you end your session. You can visualize them floating away or gently returning to the present moment.
  • End with a positive affirmation: Choose a positive affirmation that resonates with you and repeat it to yourself as you conclude your meditation. It could be something like "I am calm, centred, and grounded" or "I am grateful for this moment and for the gift of meditation."

Remember, there is no one-size-fits-all approach to ending your meditation session. Experiment with different techniques and find what works best for you. The most important thing is to be gentle with yourself and carry the sense of calm and presence with you as you move through the rest of your day.

Frequently asked questions

There is no rule about how long a meditation session should last, but 20 minutes is a good guideline. If you are a beginner, it is recommended to start with a shorter time, such as five or 10 minutes.

You do not need any specialist equipment to meditate, just a comfortable and warm place to sit. You can sit on a chair, on your bed, or on the floor (a yoga mat or towel works well for this).

It is normal to feel fidgety or itchy during meditation. If you can, try to scratch the itch with your mind before using your fingers. If you need to move, notice the movement, let it go, and then gently return your focus to your breath.

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