How to Start Meditation for Beginners

Meditation (mindfulness) provides numerous benefits for individuals who practice it regularly. There are various reasons why people seek to meditate, such as quieting the mental noise, gaining a deeper understanding of oneself, finding inner peace, connecting with the world around them, reflecting thoughtfully, or strengthening one’s faith. No matter the reason for your meditation practice, it’s important to remember that the initial phase and maintaining motivation to stay engaged in the practice can be challenging.

Think about what you aim to achieve through meditation. People begin meditation for many different reasons – whether to enhance their thinking and creativity, visualize set goals, quiet their mind, or even build a spiritual connection. If your sole intention is to spend a few minutes each day to center your body without worrying about anything else, that reason alone is enough to start your meditation practice. Don’t overcomplicate the purpose of meditation. In essence, meditation involves relaxation and clearing daily worries from the mind.

Find a quiet, undisturbed place. Especially if you’re a beginner, it’s crucial that the location you choose for meditation is free from interruptions. Turn off the TV and radio, close windows to block out outdoor sounds, and shut doors to avoid noise from roommates. If you share a room or house with others, it might be challenging to find a quiet spot to focus. You can ask those you're living with if they are willing to remain silent during your practice. Don’t forget to promise to let them know once you’re done so they can continue their usual activities.

Use a meditation cushion. This cushion, also known as a zafu, is a round pillow that you can sit on while meditating. Just like a chair, the cushion doesn’t have a backrest, so it’s essential to avoid slumping and losing focus. If you don’t have a zafu, a sofa cushion or old pillow can work just as well to prevent discomfort during extended periods of sitting cross-legged. If you experience back pain without a backrest, feel free to sit on a chair. Make sure your posture is comfortable and your back is straight so you can continue practicing with ease.

Wear comfortable clothing. Naturally, you don’t want anything to disrupt your concentration. Avoid tight clothing like jeans or restrictive pants. Instead, opt for clothes you would wear to exercise or sleep—loose, breathable attire is a wise choice.

Choose a time when you feel mentally refreshed. Once you get used to meditation, you can use it as a tool to stay calm whenever you’re feeling stressed or anxious. However, if you’re new to meditation, you may find it hard to focus at first since your mind hasn’t yet been trained. Therefore, try meditating when you’re most at ease—ideally in the early morning or after a relaxing break following a long day of study or work. Before you begin, clear your mind of any distractions. If you’re hungry, have a light snack, or use the restroom if needed.

Prepare a timer. If you want to ensure you meditate for a sufficient amount of time without breaking your concentration by checking the clock, set a timer for the duration you wish to practice—whether it’s 10 minutes or an hour. Your phone might have a timer feature, or you can use online tools or apps to set your meditation time.

Sit on a meditation cushion or chair while keeping your back straight. A straight posture will help you focus on your breathing as you inhale and exhale. If you’re sitting on a chair, avoid leaning back or slouching. Keep your posture as straight as possible.

• Position your legs in any way that feels comfortable. You can stretch them out in front of you or cross them in a lotus position if you are sitting on a cushion. The key is to maintain a straight posture throughout.

Don’t worry about what to do with your hands. We often see people resting their hands gently on their knees while meditating. However, if that position feels uncomfortable to you, don’t stress about it. You can place your hands in your lap, rest them by your sides, or choose any position that helps you stay relaxed and focused on your breath.

Slightly tilt your chin downward as if you’re looking at something below. Whether you keep your eyes open or closed doesn’t matter much, although many people find closing their eyes helps reduce visual distractions. Tilting your head gently downward helps open your chest and makes it easier to breathe deeply.

Set a timer. Once you’ve found a comfortable sitting position and are ready to begin, set a timer for your meditation session. During your first week, don’t feel pressured to meditate for an hour or reach a perfect meditative state. Start with short sessions, around 3 to 5 minutes, and gradually increase the time to 30 minutes or more as you feel more comfortable.

Keep your mouth closed while breathing. During meditation, you should inhale and exhale through your nose. However, ensure that your jaw remains relaxed even when your mouth is closed. Instead of clenching your teeth or tightening your jaw, try to relax and breathe freely.

Focus on your breath. This is the essence of meditation. Rather than trying to stop your mind from wandering to stressful daily thoughts, direct your attention to something more positive, like your breath. By focusing fully on how you inhale and exhale, you'll find that any wandering thoughts about the outside world will naturally fade away without you needing to force them out.

• Pay attention to how breathing feels. Some people focus on how their lungs expand and contract, while others think about the airflow through their nostrils.
• You should also focus on the sound of your breath. Aim to concentrate fully on a particular aspect of your breath's rhythm.

Observe your breath, but don’t analyze it. The goal is to keep your body relaxed with every breath, not to describe it in detail. There’s no need to worry about remembering the sensations or explaining your experience later. Simply enjoy each breath as it comes. Then, enjoy the next one. Try not to think about your breath mentally—instead, experience it through your senses.

If your breath starts to wander, gently bring your focus back to it. Even experienced meditators find that sometimes their thoughts drift away. You might start thinking about work, bills, or tasks you have to do tomorrow. When you notice the outside world creeping into your mind, don’t panic or try to force those thoughts away. Instead, gently refocus your attention on the sensation of your breath in your body, allowing the distractions to fade.

• You might find it easier to maintain focus on the inhale rather than the exhale. If that’s the case, keep that in mind and give extra attention to the sensation of the breath leaving your body.
• Try counting your breaths if you're struggling to regain focus.

Don’t be too hard on yourself. Maintaining focus can be overwhelming for a beginner. Don’t beat yourself up—remember that everyone new to meditation experiences mental chatter. In fact, some individuals consider returning to the present moment repeatedly as a key part of the meditation practice. Also, don’t expect meditation to change your life overnight. To focus deeply on something, you need time. Aim to meditate for a few minutes each day, and gradually extend the sessions if possible.

• Make sure your phone is on silent mode.
• Meditating before sleep will help your brain unwind and make you feel more relaxed.
• Meditation is not a magical solution, but a gradual process. Practice daily, and you will slowly notice a growing sense of calm and tranquility within you.
• Listening to soft music can enhance relaxation.
• Focusing on your breath or chanting the OM mantra is a common approach. However, if you prefer music during meditation, choose calming, gentle tunes. A song that starts slow and then suddenly shifts to a fast rock tempo is not suitable, as it will disrupt your meditation process.
• You may face setbacks during your practice. Embrace them—failure will teach you more about yourself and the peaceful aspects of meditation. Be bold and step forward, becoming a significant part of the universe.

• Be cautious of any meditation classes or organizations that ask for large upfront fees. Many people who have benefited from meditation are willing to teach you for free without any financial demands.
• You may experience hallucinations, some of which can be quite disturbing. If this happens, stop your practice immediately.

• Comfortable, loose clothing
• Meditation cushion/pillow
• Timer