Meditation 101: A Beginner's Guide (2024)

Introduction to Meditation

Meditation is a practice that has been around for thousands of years, with the earliest records found in the Upanishads. It is a simple practice that is available to everyone and can be done anytime, anywhere. The goal of meditation is to train the mind to focus and be present, and it can be done through various techniques such as mindfulness, concentration, and body scans. By meditating, we can reduce stress, increase calmness and clarity, and promote happiness and overall well-being.

Meditation is not about achieving anything or fixing yourself. It is about being kind to your mind and understanding your thoughts and emotions. It is a practice that takes patience and consistency, and the more you do it, the more comfortable you will become with it.

Finding a comfortable spot

The location of meditation can be anywhere, but it should be calm and quiet. It is important to be consistent with meditation, whether that be a few times a week or daily.

When finding a comfortable spot, it is important to be in a stable and solid position. This can be done by sitting on a cushion, a chair, or a couch. The back should be straight, and the neck and shoulders should be relaxed. The chin should be tucked slightly, and the gaze should be soft and slightly downward.

The arms and legs can be crossed or uncrossed, whatever feels natural. It is important to wear clothing that is not too restrictive, and to remove any accessories that may be distracting.

The most important aspect of finding a comfortable spot is to be in a place where you can relax and be present in the moment.

Focusing on the breath

The breath is a powerful anchor to the present moment and can be used to ground yourself when you feel stressed or carried away by negative emotions.

The breath is a natural and simple way to begin meditating. It is also one of the most common approaches to meditation.

• Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
• Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down.
• Make no effort to control the breath; simply breathe naturally.
• Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly.
• Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
• Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.

Mindfulness meditation

• Find a quiet and comfortable place to sit. It could be a chair, a cushion, or a bench—ensure that your seat is stable and solid.
• Cross your legs comfortably in front of you if you are sitting on a cushion. If you are on a chair, rest the bottoms of your feet on the floor.
• Straighten your upper body, but avoid stiffening it. Your spine has a natural curvature, so let it be.
• Situate your upper arms parallel to your upper body and rest your palms on your legs.
• Soften your gaze by dropping your chin slightly and letting your eyes fall gently downward. You can close your eyes if you wish, or simply let your gaze rest without focusing on anything in particular.
• Bring your attention to your breath. Feel the air moving through your nose or mouth, and the rising and falling of your belly or chest.
• Notice when your mind wanders from your breath. When you realise your attention has drifted, gently bring it back to your breath.
• Be kind to your wandering mind. It is normal for your mind to wander, so don't judge yourself. Simply observe your thoughts without reacting and gently bring your attention back.
• When you are ready, gently lift your gaze (if your eyes are closed, open them) and take a moment to notice any sounds in the environment. Observe how your body feels, and notice your thoughts and emotions.

Concentration meditation

• Find a quiet space: Choose a quiet corner of your bedroom, a dedicated meditation room, or a quiet spot outside where you won't be disturbed.
• Start with short sessions: Begin with short 5-10 minute meditation sessions. As you become more comfortable, gradually extend the duration.
• Adopt a comfortable posture: Sit in a position that allows your back to be straight yet relaxed. You can sit on a chair, cross-legged on the floor, or on a cushion. Ensure you can maintain this posture comfortably for the duration of your meditation session.
• Choose a focal point: This could be the sensation of your breath as it moves in and out, the repetition of a word or phrase, or focusing on the details of an object, like a candle.
• Gently redirect your attention: When you notice your attention has drifted, acknowledge it without judgment and gently guide it back to your chosen focal point.
• Incorporate regular practice: The benefits of concentration meditation grow with consistent practice. Choose a time of day that works for you and make meditation a part of your daily routine.
• Be patient and kind to yourself: The journey of meditation is unique for everyone. Some days you may find it easier to concentrate than others, and that's okay. Approach your practice with patience and self-compassion, acknowledging your efforts and progress.

• Counting breath cycles: Counting your breaths during meditation can help improve concentration by giving your mind a dynamic task. Count "inhale, exhale, one", "inhale, exhale, two", and so on.
• Minimize distractions: While it may not always be possible to eliminate external distractions, you can minimize their impact. Try meditating during quieter times of the day, or use earplugs or white noise to aid your focus.
• Be mindful of physical discomfort: Finding a comfortable position is essential. If you experience discomfort, adjust your posture or use cushions to support your back.
• Manage impatience or frustration: Remind yourself that meditation is a skill that develops over time. Be patient and compassionate with yourself, celebrating the small victories.
• Address doubt and discouragement: Remember that progress in meditation often comes in subtle shifts in awareness and emotional resilience. Keep an open mind and avoid rigid expectations.
• Observe overwhelming emotions: Meditation can bring up strong emotions. Observe them without judgment and gently return your focus to your meditation object.

By regularly practicing concentration meditation, you can improve your mental focus, enhance your cognitive health, and cultivate a deeper sense of peace and emotional stability.

Body scan meditation

How to Do a Body Scan Meditation

You can do a body scan meditation lying down or sitting up. If you're sitting, find a place that feels calm and quiet to you and sit in a way that you can remain stable and comfortable for a while. If you're lying down, you may want to put a pillow under your knees and cover yourself with a blanket.

Close your eyes or maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular. Take a few deep breaths, then bring your attention to your body. Notice the support of the chair or the floor beneath you. Notice your feet on the floor, the sensations of your feet touching the floor—the weight, pressure, vibration, and heat.

Slowly move your attention up your body, noticing sensations as you go. Notice your legs against the chair, the pressure, pulsing, heaviness, or lightness. Notice your back against the chair, supporting you. Notice your stomach, your hands, your arms, your neck and throat, your jaw, and your face. Try to soften any areas of tension.

Benefits of Body Scan Meditation

Research suggests that the body scan meditation practice can help reduce stress, improve well-being, and decrease aches and pains. It can also help you become more aware of your body and the present moment, and enhance your ability to bring your full attention to real-time experiences.

The body scan provides a rare opportunity to experience your body as it is, without judgement or the need to change anything. It may also allow you to notice and release tension, such as a hunched back or clenched jaw. By noticing pain without trying to change it, you may feel some relief.

Tips for Beginners

If you're a beginner, it's recommended to perform the body scan meditation with audio guidance. You can also try setting a timer for five minutes, three to six days a week. As you get more comfortable with the practice, you can slowly increase the time.

Remember, there's no need to feel pressured to "get it right." The most important thing is to be consistent and show up for yourself.

Frequently asked questions