7 Meditation Steps for Beginners
Ready for a calmer, more grounded life?
Meditation is a simple practice that can be adopted into your daily and weekly routines. It’s dedicated time to give your brain a break, clean and filter through your thoughts and feelings, and regain your focus.
One reason some people don't meditate is that they simply don't know how to get started. Meditation doesn’t have to be difficult or extend long periods.
Most often, quick meditation sessions can bring as much benefit as longer ones. So, it’s easy to pencil in a meditation session once you’ve learned how to get started.
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7 steps to practicing meditation
1. Locate the right place to find your zen
To help you focus on your breathing and self-reflection, it’s important that you feel comfortable in the space. Meditation is best practiced in a quiet environment with limited distractions.
If you are living with your family or friends, do your best to secure a quiet place. You may consider using headphones to block outside noise. Your bedroom and car are easy places you can use as you can close the door and separate yourself from others.
Meditation can also be done while walking if you are struggling to find a quiet place. Being outside in nature can bring great peace of mind, and you’ll benefit from the fresh air.
2. Give guided meditation a try
With guided meditations, you are instructed on what to do such as when to relax certain muscles in your body and when to take deep breaths. So, if you are still unsure about what to do, guided meditation can help you become more comfortable with the practice.
There are a variety of different guided meditation apps and free resources that you can test and use anywhere. Additionally, there are specific meditations that address different issues such as sessions for focus, relaxation, and sleep, among other concentrations.
3. Don't stop when it gets hard
It is common for your mind to drift as you’re learning to meditate. After all, meditation challenges your mental focus and teaches you how to be present in the moment and bring your focus back when it does wander off.
You may find that after your first or second session, you are still not able to fully focus on your breathing or may find an overflow of emotions. This is normal.
Meditation takes practice. Give yourself some leeway to find your form and become okay with emotions and restlessness.
When you find that you’re losing your concentration or feeling certain emotions, take a deep breath and refocus. It will get easier as you become more experienced with the practice.
4. Start small
You don't need to dive right in with daily meditation practice and long sessions, even though it can be beneficial. Meditating two to three days a week for at least ten minutes can be a great way to get started without feeling obligated to add it to your daily schedule.
Just as you need to find the right place, find the right time that works for you, and then increase the number of sessions and their length as you feel more comfortable.
5. Try group meditation to build a habit
If you are still a bit unsure about getting started, joining a group meditation can help you learn the basics. You’ll be able to connect with others who are either looking to adopt meditation into their routine or those who have been meditating for years. Also, participating in a group can motivate you to meditate and build a routine with the practice.
6. Be comfortable
Sitting cross-legged isn't the only way to meditate. The goal is to be comfortable when meditating, whether that is sitting, standing, laying down, or walking.
There are several meditation positions you can try over time, and there isn’t one position that is the absolute best. Take time to figure out what works best for you.
7. Don't overthink it
Getting started with meditation can be a bit overwhelming. You may be wondering which place is best to meditate, how to get in a mindful state, and how to make sure you are doing it right.
Meditation is a personal experience, and you may find what works for another person may not work for you. Let these questions and concerns filter out and remember, focus on relaxing your mind and body.
Related: Developing a Self-Care Plan
Give meditation a try and remember, it takes practice to find your inner peace.