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Meditation for Beginners: Simple Tips to Get You Started

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I’m going to be completely honest with you here.

I’m not a meditation guru.

But part of living intentionally requires a mindfulness that doesn’t just come naturally.

How often do you let external circumstance dictate how you feel internally?

I’m embarrassed to say that that happens to me way more often than I’d like, so I’ve started the practice of meditating.

Meditation for beginners is super simple.

You don’t need anything fancy.

You don’t need to know any mystical techniques.

All you need is yourself and a comfy place to sit or lay down.

I hope you’ll join me in making meditation a part of your daily life.

If you’re experienced at practicing meditation, this post isn’t for you.

I’ve put this one together for my fellow beginners so we can dip our toes into the meditation pool and finally start on this path to a more thoughtful, focused, and intentional lifestyle.

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Why You Need Meditation in Your Life

Relaxation is probably the most obvious reason people look into trying out meditation, and while relaxation is a massive benefit, it’s not the only reward you’ll reap from your mindful pursuits.

The real goal of meditation actually isn’t relaxation.

Okay, so maybe it is for us beginners, but in all actuality your goal is striving toward getting to know yourself and your mind better.

You need to learn how your mind operates and how you can become more present within yourself.

Shoot for more internal control and to be controlled less by external circumstances.

But let’s face it, the other benefits are a major bonus.

  • Increases calmness
  • Increases focus
  • Reduces anxiety
  • Increases self-discipline
  • Increases confidence
  • Reduces stress
  • Increases attentiveness
  • Increases gratitude
  • Improves physical health – blood pressure, heart rate, cortisol levels, blood circulation, less perspiration, etc.
  • Improved understanding of self
  • Become more peaceful
  • Deeper relaxation
  • The ability to be more present

While these benefits are wonderful side effects of meditation, the real goal is to learn how to detach from your thoughts so that external circumstances no longer have power over your emotional state.

The real goal of meditation is to learn how to detach from your thoughts so that external circumstances no longer have power over your emotional state. #simplequietmama Click To Tweet

Environment

Earlier I said you don’t need anything fancy to meditate, and that’s completely true, but there are a few other questions I want to look at before we dive into how to actually meditate.

Can I meditate around my kids?

Sure!

But I would highly encourage you to begin your meditation practices alone if at all possible.

Try squeezing in 2-5 minutes right before bed.

But yes, you can meditate around your kids.

Meditation is about control of your mental self, focus, and breathing.

It’s a great way to detach from a stressful or agitating situation and regain control of yourself before you say or do something you may regret.

Where should I meditate?

You can meditate anywhere that you’re comfortable sitting or standing.

Seriously… you don’t need a fancy room or pillow.

You just need yourself and a spot where you are comfortable.

Can I meditate in bed?

Yes.

Or on the floor.

Or the couch.

Again, you just need a spot you’re comfortable.

The biggest con of meditating in bed is the risk of falling asleep, so you might opt to sit up until you get the hang of things.

Do I need anything? Special mat? Soothing music? Aromatherapy?

You don’t need anything other than yourself to meditate, but if you’re the type that likes to really create an atmosphere you might like to diffuse some essential oils and play some soothing music or sounds.

This is personal preference.

As a beginner, I suggest you use focus on the activity itself rather than the environment.

Don’t let the lack of a perfect environment keep you from practicing the art of mindfulness.

Don't let the lack of a perfect environment keep you from practicing the art of mindfulness. #simplequietmama Click To Tweet

Meditation Techniques for Beginners

Alright, let’s just dive into this.

Again, this post is not for those who are experienced with meditation.

I’m looking at you, fellow newbies to meditation!

This is a practice I’ve just recently begun and I’ve already started experiencing the benefits of my few quiet moments each day.

Here’s your basic how-to for meditating:

  1. Sit or lay down in a comfortable position.
  2. Close your eyes.
  3. Breathe – Don’t worry about trying to breathe a particular way. Just breathe.
  4. Notice your breath. Pay attention to your breathing, your body, your movements.
  5. Choose a single point of focus. As your mind wanders, simply acknowledge the thought and return your thoughts back to your point of focus.
  6. When you finish, smile with gratitude for making the time to invest in yourself.
  7. Start with this method for a few minutes at a time until you feel ready to extend your meditation time.

Pretty simple, huh?

It is and it’s not.

The act itself is simple, the practice will take, well… practice.

I encourage you to start with two minutes a day for a while until you’re ready to extend it another two minutes or so.

Your mind is going to wander, especially when you’re first starting out.

That’s okay!

Choose ahead of time what your point of focus will be, such as your breathing or a single flame from a candle.

When you notice your thoughts wandering, acknowledge them without judgement and without reprimanding yourself.

This is important.

You aren’t meditating in order to punish yourself, judge yourself, or put yourself down.

This is your chance to love yourself and to bridge the gap between your consciousness and your heart.

So, acknowledge those thoughts and simply bring them back around to your point of focus.

Here are a few additional techniques for you to try:

Concentration Meditation

This method uses a single point of focus, such a flame on a candle.

It enhances focus and improves concentration.

Try focusing on a certain sound, light, smell, or energy within your environment.

Mindfulness Meditation

This method is all about noticing thoughts as they come and go without judging them.

This is a great technique to use in order to experience thoughts and work through them.

You’ll begin to notice patterns of thought and get to know yourself better.

Compassion Meditation

During this method you need to allow yourself to remember a negative event and focus on viewing this event from a positive perspective.

This is a wonderful way to begin loving yourself in a way you may not have explored before.

Forgiveness is a powerful thing. Forgiveness of self is vital to living a fulfilling and intentional life.

Physical Meditation

Activities such as Tai Chi and walking are a great way to help focus the mind into itself.

Even the simple act of noticing each part of your body as you meditate can be a great way to tune in and stay focused.

Forgiveness is a powerful thing. Forgiveness of self is vital to living a fulfilling and intentional life. #simplequietmama Click To Tweet

Meditation Tips for Beginners

Make meditation a part of your daily routine.

Setting a reminder on your phone may work for some people, but to really incorporate meditation into your daily routine in a meaningful way you need to attach it to a habit that your perform daily without much thought.

Train yourself that when you perform Action A, then Action B (meditation) will immediately follow.

For example, when you wake up in the morning (Action A) then you’ll meditate for two minutes (Action B) before getting out of the bed.

For more tips on habit building and how to make them stick, check out my post on Creating New Habits.

Don’t let fear keep you from trying.

We live in a society of constant distraction.

We’re encouraged to spend every waking moment plugged into the world and “connected” to those around us.

When does that leave any time for us to hear our own thoughts?

It’s easy to feed this social media distraction monster because there’s a part of us that’s afraid of our own thoughts, feelings, and emotions.

We don’t want to deal with our junk.

We’d rather dull our own senses with mindless scrolling, clicking, commenting, and browsing.

You owe it to yourself to get to know yourself and your thoughts.

You deserve to know your own heart.

Don’t let the fear of dealing with your emotions keep you from investing valuable time in yourself.

For more on how to unplug from the social media monster, check out my post on how to implement a Phone Detox.

Accept yourself where you are right now.

Think you already need to be in a state of calm before you can meditate?

Wrong.

When you sit down to meditate, simply acknowledge and accept how you’re feeling in that moment.

Bring your emotions to the table and let them be without judgement.

You’re not doing it wrong.

I’m guilty of thinking I’m doing it wrong, and you probably will be, too.

It’s okay.

You do you.

Figure out what works for you and for your mind, and do that.

There’s really not a wrong way to do this.

Allow those emotions to sit and stay a while.

Every now and then you’ll have something surface while you’re meditating.

Anxiety, anger, or sadness may move in while you’re trying to focus.

Instead of shoving them away as enemies, welcome them in as friends.

Allow them to sit and stay a while so that you can get to know them without judgement.

You may be surprised at the progress you make when you’ve given yourself permission to feel your emotions, sit within them, and work through them without judgement of yourself.

For more on working through your emotions, check out my post on 22 Habits to Help You Find Yourself.

Click here for access to our resource library and weekly tips for a better life!

The Time is Now

Oftentimes we get in our own way when it comes to meditation.

There’s a fear that comes along with quietness.

It’s why our society is in a state of constant distraction.

Meditation flies in the face of what our culture encourages us to do, which is to stay in constant “contact” with the world through social media.

Meditation encourages us to find that contact with ourselves so that we can begin to actually know ourselves instead of simply residing within a body and mind that we don’t truly know.

Start practicing meditation today. Right now.

Find the method that works best for you.

Stick with it.

And reap the rewards.

For More About Meditation, Follow My Pinterest Board: Meditation.

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What’s your favorite way to meditate? How does it make you feel?

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