An Easy, Effective Meditation for Beginners – Simple How to Guide to Meditate

Meditation might seem daunting, especially if you’ve never done it before. Beginners might feel like they don’t have enough knowledge, enough skills, and enough patience.

This could not be further from the truth. Meditation, no matter the type, will always be about awareness, not perfection. Check out this simple yet effective meditation routine for anyone today!

Here is an easy way to meditate! It is perfect for people who are just starting out or feel they have a wandering mind and lose focus.

Best of all, it’s just 5 minutes.

Mediation Benefits

Meditation has amazing effects on the mind and body. 

Best of all, meditation is an activity that has been heavily researched, so you can rest assured knowing these benefits are proven.

Meditation should definitely be added to your fall schedule as it is also like a superpower, with all the benefits.

It reduces stress, controls anxiety, and promotes more self-awareness and emotional health.

Meditation is a skill like any other, and practicing this skill can help you be more patient, have an increased attention span, and even lower blood pressure. It will also help improve sleep, increase overall kindness, and may reduce physical pain.

Meditation Steps for Beginners

Meditation is an underrated activity that supports mental health and physical wellbeing. There are even physical changes in the brain of people who make meditation a habit.

Here is a simple meditation plan you can do anywhere! Start with 5 minutes a day, 3 times a week, and increase as you see fit. There are even ways to make it an everyday habit with moments of mindfulness throughout the day!

1. Get Comfortable

Find a comfortable seat or lay down, whatever feels best for your body.

2. Notice

Take a few deep breaths and notice where you are holding tension in the body. Try to release these tight spots.

3. Rest

Let your mind simply rest. Don’t try to think of something, but if your mind wanders, notice the thoughts without judgment. Bring yourself back to the present moment.

4. Breathe

Come back to the present moment with a few breaths. Give thanks to yourself, for the time you spent for yourself, to the experience you just had.

Usually Problems with Meditation

People may usually have the same reasons for an inability to meditate. 

I can’t concentrate, I can’t focus on something for so long. My mind is always wandering away. I have too many thoughts.

Here’s a fun fact that will make you feel better though. If you’ve sat to meditate and have experienced any of these, good job! You have meditated.

Meditation is not about perfection. It is about being, not doing. It is about awareness, not a magic moment of inner realization. You can be aware you have a lot of thoughts, you can be aware that you are tired, and you can be aware of your wandering mind.

At its roots, meditation is about learning more about yourself and your mind.

Meditation Tips

Here are some amazing tips to really get you in the groove.

• Meditate in the morning – this will help reduce stress throughout the day.
• Use a guided meditation – a guided meditation can give you an audio cue to focus on.
• Breath – try to incorporate breathing, as deep mindful breaths will reduce stress and anxiety greatly.
• Notice your senses – focus on what you see, hear, feel, smell, and taste.

Types of Meditations

Here are some basic types of meditation and a quick summary of what they are and how to do them!

Body Scan

A body scan meditation is a simple scan of the body from head to toe. Check-in with every part of your body and notice how you feel.

Focused Attention

Focused attention meditations involve focusing on an object of thought. You can focus on your breathing, the ticking of a clock, or hold an image in your head, like picturing a sunset. 

Loving Kindness

A loving-kindness meditation can increase your self-love and overall positivity! This meditation is about saying phrases of kindness towards yourself and others and giving yourself the time to feel those words.

Mindfulness

Mindfulness is all about being present. We are usually thinking about past regret or worrying about the future. Mindfully be present at the moment.

Mindfulness can even include just breathing and being.

Visualization

A visualization meditation is about, well, visualizing. You can visualize a nice beach, a calm meadow, a rainy cabin and a fireplace. The limitations with this one are endless!

There are many different types of meditations to choose from, such as chakra meditations a resting awareness meditation, and many more. Check out a list of meditations here!

The Takeaway

Meditation is about progress, not perfection. There is no perfect way to meditate. You can have a wandering mind and still meditate.

Start with a simple meditation and try the tips listed here to enhance the experience, but don’t worry if you still have noisy thoughts. Being aware of your mind and yourself is part of the process!

There are many different meditations to choose from too, so try out others and see which brings you the most joy.

Remember that health starts from within. Take small steps to gain wellbeing with small habits you can easily incorporate today!