Learning To Meditate For Beginners – A Simple Guide For The Technique

learning to meditate for beginners

Meditation is the technique to train our minds effectively as similar to the fitness approach that trains our body. The word ‘Sport’ in the United States is equivalent to the word ‘Meditation’ in Buddhist Tradition, as meditation is not a single thing but it is a family of activities and different mental skills that are required to perform various meditation practices. To have an empty mind or to think of nothing for hours is difficult for a beginner to perform, and to provide ease to such practice there are various beginner meditation DVDs and brain-sensing headbands available in the market. But in general, focusing on the breath is one of the easiest ways to meditate for a beginner. And the most common approach to meditation is the concentration approach.

Learning To Meditate For Beginners – Types Of Meditation Approach 

There are various types of meditation approaches some of them are:

Concentration Meditation Approach – it involves focusing on a single point. It includes the following concentrating on breath, staring at a candle flame, repeating a word or phrase or mantra, listening to a gong repetitively, counting the beads of a mala. This process improves your ability to concentrate. And one simply has to refocus their attention to the chosen object when suffering from brain wandering. 

Mindfulness Meditation Approach – it inspires the practitioner to observe the thoughts wandering as they move through the mind. The motive of this practice is to notice the type of thoughts running through the mind and to get aware of it but not to judge or get involved with them. This practice develops the inner balance and with time one becomes more aware of the human tendency to quickly judging an experience.

Daily Meditation Practice – it directly focuses on growing the understanding. It involves visualizing the negative events and converting them into positive events through their understanding. 

Learning To Meditate For Beginners – Benefits Of Meditation

A man sitting on a table

Various benefits of meditation are as follows:

It reduces blood pressure.

It improves blood circulation.

It lowers down the heart rate.

It reduces anxiety.

It reduces stress.

It provides deep relaxation.

It lowers down the blood cortisol level.

It provides long-term benefits and positive effects on immune function and the brain.

It liberates the mind from the things that it cannot control like strong emotions or disturbing external circumstances. 

It maintains harmony in the inner sense and calms the mind.

How To Meditate?

Following are the steps to meditate in the right way for the beginners:

Sir or lie in a comfortable position and if needed invest in a meditation chair or cushion.

Close your eyes. If lying down, restore an eye pillow or cooling eye mask. 

Breath naturally and make no effort to control your breath. 

Grab your attention towards your breath and the movement of your body with each inhalation and exhalation. Pay attention to the movement of your belly, rib cage, chest, and shoulders.

Return your focus to your breath if your mind wanders.

To start with performing this practice for three to four minutes and then try it for a longer period. 


Meditation is an excellent way to manage stress and brings a positive attitude when done regularly. It is a very simple process with many health benefits without making an extra effort. A mindful walk or a lovely shower can be a very easy restorative and healing practice.

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