Welcome to Meditation for Beginners!

Meditation for Beginners is all about learning to meditate and why. Would you like to learn to meditate or become better at it? Are you looking for the best meditation techniques for beginners? If you want to learn to meditate, you have come to the right place. Keep reading and in 5 minutes you will know how to start!

The site explores different approaches to meditation by providing a brief introduction and then giving a simple example of the specific meditation type or technique. For example, there are sections on relaxation meditation , mindfulness meditation and guided meditation amongst others.

That the site is called Meditation for Beginners does not mean you will find all the meditation techniques discussed here easy. It is just that the site offers a range of different, equally valid approaches, some of which you'll find easy, some more difficult. So if you are new to meditation, you now have a range of different meditation techniques in one place and you can try out the ones that you feel you could manage.

When you are new to meditation, the key is to be open to all types of meditation and try different approaches. But with 'try' I mean really try, in other words, stay with one approach for at least a couple of weeks (assuming you practice every day), before you then attempt a different approach. It is likely that one approach suits you better than another. This is fine.

At Meditation for Beginners you will find a range of different types and techniques of meditation. You might find one type of meditation easier or more effective than another type, whereas someone else may find that particular type more difficult. You may enjoy one technique more than another. So there is really not much point in allocating degrees of difficulty to different meditation types or techniques. You may also initially find it hard to simply start your own meditation practice. In that case please do the beginner-meditation-exercises first.

Once you have tried the basic meditation below, say, once a day for a week, come back and explore some other types of meditation for beginners.

Why meditate?

We ('humanity') are beginning to realise that our individual relationship to our environment and the people around us can only change for the better if we first of all understand our relationship to ourselves. How can this be achieved? Is the lack of self-knowledge parhaps some kind of brain malfunction that needs drugs or treatment? We have learnt that most solutions to our problems can come through technology, science, medicine, research and treatment. But maybe here we have a problem that cannot be solved this way.

If our personal lack of self-knowledge is the problem and if we're all different, then it seems each of us can only solve this problem for her/his self. That may sound disappointing, but on the contrary, because each of us is uniquely placed to solve this problem for ourselves, it is actually a real blessing (and quite exciting).

How can we begin to tackle this problem? I think the answer lies in meditation. At Meditation for Beginners I hope to make a small contribution in helping you to discover, explore and develop your own meditation practice. Unlike other 'interventions', meditation cannot be done to you, or done for you. You cannot take a meditation pill or shot. First and foremost, meditation is something you do. It is experiential. You have to do it!

You can talk about or read about meditation until you see blue in the face and can memorise all the meditation quotes, chakras, all the sefirot, or all the mantras and so on. Similarly, you can read all about bicycles (or any other topic), know all the brands and models and parts, but none of this knowledge has anything to do with learning how to ride a bike! You would actually have to get on a bike in order to learn to ride. To learn to meditate, you have to do it.

So enough said, below the first example of a general meditation for beginners. I'll keep this short, so you can start. Read all the steps first, then do them:

"Until recently the very word meditation tended to evoke raised eyebrows and thoughts about mysticism and hocus-pocus in many people. In part, that was because people did not understand that meditation is really about paying attention. This is now more widely known. And since paying attention is something that everybody does, at least occasionally, meditation is not as foreign or irrelevant to our life experience as we might once have thought."(page 21)

Jon Kabat-Zin (2012) Full Catastrophe Living. London: Piatkus 15th Anniversary Edition.

How to meditate step 1: Start now!

Yes, believe it or not, the key to learn to meditate is simply to do it. "Do what?" you may well ask. Let's keep it simple.

How to meditate step 2: Just sit and 'do' nothing.

Sit or stand or lie where you are and STOP doing everything else, right now!

Do this now, wherever you happen to be (except of course riding a bike or any other activity that could endanger yourself or others if you suddenly stopped! Most likely, you are in front of a computer screen and there will be no danger to anyone)

How to meditate step 3: awareness of the world

Note the time on your watch or on your PC or laptop. then use your senses to become aware of your surroundings. Allow the world to enter you through your eyes, ears, nose.

How to meditate step 4: awareness of body

Become aware of the sense of touch (for example the feeling of the ground under your feet, or your clothes against your skin).Then allow the physical sensation of your whole body to enter your awareness. You can focus on one part of your body (for example, your belly) or move your awareness through larger parts of your body (for example, upper body) or you whole body.

How to meditate step 5: awareness of breath

Without changing anything, notice your breathing. You can do this is in different ways. For example you can notice the movements in your belly or rib cage. Or you can feel the air through your nostrils. Or you can hear the flow of air in and out of your lungs. Or you can alternate between some or all of these aspects of your breathing. (More about breathing techniques for meditation and mindfulness meditation later).

How to meditate step 6: return safely

After a short while, bring your awareness back to your body, then your surroundings and then to the activity you were doing when you stopped (in Step 1). Note the time. How long did this take you?

Congratulations! You just completed your first meditation and are on your way to learn how to meditate.

This simple meditation sequence can be done in 5 minutes, or be extended over an hour, depending on how long you stay with each step. When you learn to meditate it is key to start small, but practice regularly, at least once a day.

Do this sequence once a day, for maybe 5 minutes, for the coming two weeks. Then come back to Meditation for Beginners and explore further. There are lots of free meditation techniques, tips and ideas. There are many different types of meditation, but there is no need to explore these right now, unless you have already had some experience of meditation.

If in the course of the two weeks of practice this seems to get more difficult, please do not worry. This is part of the process. Just stay with it. Simply do the steps, never mind if it goes well or not so well. It does not matter. At this point, the key is to just do it every day! Trust me.

After the meditation
Remember that after a meditation, it is a good idea to spend a few minutes reflecting on the experience. You could write down what it was like for you in your own personal journal. Give yourself time to resume your normal activities, after drinking a glass of water.

Beginner Meditation 1 : Awareness of breathing. Duration: about 10 mins in all, but the actual meditation is about 5 minutes long. This meditation is a very short and focused meditation that talks you through simple awareness of breathing.

Have you tried this meditation? Describe your experience here!

Have you tried this meditation a few times? How did you get on with it. Share your experience!

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

First time in over a decade 
So lately I have been feeling very detached from myself, very stressed, without direction, in bad health etc. Overall in great need of a recharge. I started …

Beginner's meditation 7 minutes Day 2 
It is rainy today, not cold , not hot. So easy to relax. I could hear the sound of rain and the birds' song. Very comfortable and calm Suwako Japan

My first meditation- 7 minutes Day1 
I started meditation following your description. I sat in the living room at home in Mie Japan. It is in the countryside. First I was destracted by a …

Meditation is beautiful, and easy! by eva tortora 
When I meditate, I let all thoughts pass me by. Its my favorite time of the day. Water with lemon, and some silence, and meditation is easy and fun. …

Meditation and Mood by eva tortora 
Hi! I usually try to meditate in any setting, even where there is low talking or noise in the background. I meditate all the time, and praying can be …

I love meditating! by eva tortora. 
The way I meditate is by sitting quietly and calmly, and thinking everything. You can combine meditating with praying! I have come up with so many awesome, …

Once I put it in my mind that it was ok to relax I did and noticed how easy it was to get off track but when focusing on my breaths I was able to get back …

Meditation is a wonderful thing!!! Not rated yet
I meditate everyday, and this helps me keep going!!!! I know I can do better and better everyday with the help of meditation! I heal my life through …

I meditate by forgiving and loving- by eva tortora. Not rated yet
I meditate by forgiving and loving, and that is the way out of almost anything. If I experience negativity, I forgive. Each story carries it's own lesson, …

A look back Not rated yet
I found myself easily able to focus on my breaths. And simply relax taking deep breaths. I then just let my mind wander as if I was simply going through …

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Table of Content

Different types of meditation provide different approaches and benefits
Exploring different types of meditation may help you find what works best for you.
Meditation techniques for beginners to help you on your way
Find out about some of the various meditation techniques for beginners, used by meditators
Explore the potential meditation benefits of regular practice
Meditation benefits can be very far-reaching at physical, emotional and spiritual levels
Meditation exercises for beginners are simple and effective
The meditation exercises for beginners are designed to keep it simple and straight-forward
Meditation quotes to inspire, lift you up and foster deep understanding of life
Meditation quotes can be used for contemplation, recitation and study as part of your regular practice
Online meditations to play or download
Play or download these online meditations to help you develop your practice
Meditation related links
Meditation related links provides information about other websites and resources that may strengthen your meditation practice and understanding
Meditation for Beginners Blog
The meditation for beginners blog keeps you fully up to date with the changes on the meditation-for-beginners.net website. Subscribe here.

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