The Beginners Guide to Meditation
Why Meditate? (Besides Looking Super Zen)
Did you know that meditation has scientifically proven benefits? It’s not just for yogis or people sitting cross-legged on mountain tops. According to research, meditation can reduce stress by up to 30% and help with anxiety, depression, and overall mood improvement. In fact, a study published by Harvard found that regular meditation actually increases gray matter in your brain, which is linked to improved memory, learning, and emotional regulation. It's amazing.In today’s kick-your-ass world, we could all use a little more calm and clarity — and that’s exactly what meditation offers. Now, let’s explore a few different methods, starting with the easiest options for beginners.
Mindful Breathing (aka "Start Where You Are")
Let’s kick things off with the simplest meditation technique — mindful breathing. The best part? You can do this anywhere. Seriously, even if you’re sitting in traffic (just keep your eyes open, please).
How to do it:
Sit comfortably in a chair, on the floor, or even on your couch.
Close your eyes and take a deep breath in through your nose, feeling your lungs expand.
Slowly exhale through your mouth, focusing only on your breath as it moves in and out.
Repeat this for 5-10 minutes, noticing how your body feels with each breath.
Mindful breathing is a great way to calm the mind, especially for beginners. You don't need to clear your mind completely (that’s a myth!). Just gently return your focus to your breath whenever your thoughts start to wander. That’s it!
Body Scan Meditation (aka "Check Yourself Out")
Next up, we’ve got body scan meditation — a bit like giving yourself a mental massage. This is perfect if you’re feeling tense or stressed and want to reconnect with your body. It's slightly more involved than mindful breathing but still very beginner-friendly.
How to do it:
Lie down or sit in a comfortable position.
Close your eyes and take a few deep breaths.
Starting at your toes, bring your attention to each part of your body. Notice any sensations (warmth, tingling, tension) as you mentally move up from your feet, legs, hips, stomach, chest, arms, and head.
If you feel any tension, breathe into that area and try to relax it.
This practice typically takes 10-20 minutes, but you can do a shorter version if you’re pressed for time.
Body scan meditation helps you become more aware of your body and is super relaxing, perfect for unwinding at the end of the day.
Guided Meditation (aka "Let Someone Else Do the Work")
If you’re someone who prefers a little guidance, this one’s for you. Guided meditation is great for beginners because it literally walks you through the process step by step. You can find thousands of free guided meditations online through apps like Calm, Insight Timer, or YouTube.
How to do it:
Find a quiet space where you won’t be interrupted.
Choose a guided meditation that fits your needs (some focus on relaxation, some on confidence, and others on gratitude).
Simply press play and follow along.
It’s easy, effective, and requires minimal effort on your part. Plus, there’s a meditation for just about every goal out there, so you can switch it up depending on what you need that day.
Mantra Meditation (aka "Find Your Word")
If you’re ready to take things up a notch, try mantra meditation. It’s a bit more involved but still totally doable for beginners. In this practice, you repeat a word or phrase (a mantra) to help focus your mind.
How to do it:
Choose a word, phrase, or sound that feels good to you (some people use “Om” or “peace,” but it can be anything meaningful).
Sit comfortably, close your eyes, and begin to repeat your mantra slowly and quietly to yourself.
Focus your attention on the sound and rhythm of the mantra.
If your mind starts to wander (which it will!), gently bring your focus back to your mantra.
This practice helps train your mind to focus and is great for those who find silent meditation a little too challenging at first.
Loving-Kindness Meditation (aka "Send Some Love Out")
Finally, for those looking to add a dose of kindness to their meditation, we’ve got Loving-Kindness Meditation (or Metta meditation). This practice is all about sending positive vibes to yourself and others.
How to do it:
Sit comfortably, close your eyes, and take a few deep breaths.
Begin by silently repeating phrases like “May I be happy. May I be healthy. May I be at peace.”
After a few minutes, expand your focus to others: “May you be happy. May you be healthy. May you be at peace.”
You can send this kindness to loved ones, strangers, or even people you find challenging.
This practice can leave you feeling warm and connected, not just to yourself but to the world around you.
Ready to Get Started?
There you have it — five easy ways to start meditating. Remember, there’s no “right” way to meditate. The key is to find what feels best for you and make it part of your daily routine. Even just a few minutes a day can make a world of difference.
Pro tip: Start small! Studies show that even 10 minutes of meditation a day can reduce stress and improve focus. So, set aside a little time, get comfortable, and enjoy the process. Before you know it, meditation will be a habit you can’t live without!