Meditation for Beginners: Step-by-Step Instructions for Getting Started!
Meditation for Beginners
The path of going inward for meditation is no-joke. It takes grit, determination, energy, and patience with yourself to establish this routine. I have clocked 9,000 hours and counting of meditation practice over the last 19 almost 20 years.
But it can also be easy right from the start with a helpful guide that you vibe with. And boom, you have started a habit that will now change your life…for good!
Not kidding. Stress will become less, anxiety, and depression lessens and takes on a different shape. Not being able to sleep becomes a thing of the past…all because of meditation.
This happened to me, it changed my life. I am living proof.
I’d like to help you on the shortcut to establishing that solid meditation practice. I’m sharing all of my trials and errors so that you don’t have to go through all of the testing and confusion as I did.
And also 20 years ago, there were no FB groups, or zoom meetups, or online coaches, or support groups online. It was just me and a few books from Barnes and Nobles at first….and it was hard.
You can add this tremendous value of meditation to your life if you don’t have a regular practice yet or you are not sure if you are doing it correctly.
Here’s the thing, I have tried a zillion techniques when i first started and to be truly honest with you, which technique you follow doesn’t matter as much as just getting started and creating a consistent practice.
Sure, there are some that might work for you better than others, but getting going is the key.
You can read all about my journey here and how I got to 9,000 hours of meditation practice and counting.
Introduction to Meditation: Historically
First, what is meditation? Let’s define it according to Vedic terms as this is the oldest recorded source that we have for the origination of meditation.
The Vedas refer to meditation as Dhyana. In the Yoga Sutras, dhyana is defined as such: “A prolonged holding of the perceiving consciousness in that region is meditation (dhyana).”
https://www.sacred-texts.com/hin/ysp/ysp06.htm
Here is a brief history of documented accounts of the origins of meditation in India.
“The oldest documented images of meditation are from India and date back to 5000 to 3500 BCE. Wall art paintings depict people sitting in meditative-like seated postures with their eyes half closed, presumed to be deep in meditation.
The oldest documented text of meditation is also from India, from the Hindu traditions of Vendatism, from around 1500 BCE. Although the Vedas created texts describing meditative practices it’s important to know that these had previously been passed down orally through storytelling practices for centuries.
Alongside the Vedic practice, Hindu traditions also describe the Yogi practice of meditating in caves. It is believed that many modern practices of meditation stem from this lineage, including the modern yoga movement whose techniques are predominantly based on the Hatha Yoga practice.”
https://positivepsychology.com/history-of-meditation/comment-page-2/#comment-29466
Now let’s define it in modern terms from my perspective: meditation is calming the mind, becoming more aware of your mind so that you can train it.
Train it to do what? Calm down, focus, be peaceful. Less chatter and less worry.
And then what? Less stress, less worry = more happiness, more mental peace, and more freedom.
Meditation is a life-changing practice to become a better version of yourself. It will create your dream life, not kidding.
Quick Question to Review
What is the best kind of meditation practice?
The one that works for you.
Yes, it is that simple, try a few different techniques out in the beginning to see which one works for you and then stick with it.
Meditation for Beginners 101
Let’s Dive In.
Step 1: Create Your Schedule
Start by creating a schedule. Look at everything in your life.
Seriously write out a schedule and map out your day. Now look for just a 20-minute block of time.
And 20 minutes includes sitting down, doing a bit of breath work, a few minutes of reading if you want, and then 10 minutes of meditation and then your closing.
When is the best time of day to meditate?
Where can you fit in that 20 minutes? Can you get up just 20 minutes earlier and meditate first thing in the morning?
This is what I do and recommend as a busy full-time working mom. I recommend this to any with a busy schedule and help concretize the habit.
My quick rundown of morning routine:
I sleep with my phone in the other room so I don’t stay on it in bed. First thing out of bed, I go wash my hands and face, brush my teeth, and run out to my meditation shed in sweatshirt and pjs. I get my morning session in, then breakfast, get ready for work and out the door.
Also, your mind isn’t as full in the morning and it’s easier to create the habit.
Here’s another great reason why we should just meditate first thing.
According to a study, “most people online worldwide spend 1-3 hours per day scrolling through social media, much of which begins before even getting out of bed. This can cloud our minds for the day ahead and has also been shown to decrease mental health and increase anxiety.”
And one more reason: “When we start our day with a morning meditation, we are giving ourselves the best opportunity to be fully aware, fully awake, and fully alive before "doing" anything.”
https://www.headspace.com/meditation/morning-meditation
But….if you can’t fit it in in the morning, it is ok, have a noon time break or mid-morning break. Unwind after work with a meditation. That’s totally ok!
I also highly recommend doing the same thing at night before you go to bed.
Step 2: Decide Where to Meditate
Set a place to always meditate. I am big on this one. Read my post here where I give ideas on your meditation space.
If it’s possible, for best results find a place to meditate that is not in bed, not in the middle of your living room where lots of activity is happening.
You just need a tiny little corner, but this little corner is very important.
Why? Because the mind likes habits and this will trigger the mind to get into meditation more easily.
Also, other areas of our home have the vibrations associated with it. Such as our beds, make us want to sleep, our living rooms, make us want to chat or get on our phones or watch tv.
And no couches, we can’t have good enough posture on couches and big oversized chairs.
Step 3: Electronics Off
Always, put aside all distractions.
I never ever take my phone with me to meditate. Even if I turn it off it’s too tempting. So turn it off and put it in the other room, please, pretty please. Turn off any other tvs, nearby computers, music, noise, etc.
But I highly recommend having a clock somewhere beside you because you will want to time yourself. I just have a little battery-operated alarm clock in my meditation room. Grab a cheap one if you don’t have one, you don’t need anything fancy and you don’t need the timer.
Step 4: Seating and Posture
Posture and seating for meditation:
Please do not meditate while laying down unless you are chronically fatigued or have a medical condition. This is a very bad habit to get into, especially if you are new as it will induce more sleepiness than anything.
If you are able to sit, please always, always sit for meditation.
Why?
Because we need to be alert, we don’t want to be sleepy, and we need our spine straight. Our spine is what regulates all of the activity that goes on while we meditate.
If you can sit on the floor, please do this first. Sit with your legs crossed. No, you don’t have to twist into a pretzel or sit in lotus posture.
Use a nice meditation cushion, if you don’t have one, consider getting one to really help your spine align as it should.
Or roll up a blanket. It is best to have your buttocks elevated a bit. The spine is straight, the chin is parallel to the floor.
If you need to sit in a chair, sit up straight, feet flat on the floor, chin is parallel to the floor. Don’t lean back.
Let’s recap proper posture whether you are on the ground or a chair:
Spine is straight at all times.
Shoulders are relaxed, we don’t want to be too rigid.
Chin is parallel to the floor.
Sit crisscross with your buttocks elevated if you are on the floor.
In a chair, make sure feet are flat on the ground.
Step 5: Breathing and Gentle Stretching
Now that you are seated. I recommend some deep breaths, some gentle stretching side to side, some shoulder rolls, or whatever you like.
Relax.
Step 6: Add in any Meditation Aids
If you like incense or candles, now is the time to light them.
I wrote a detailed post here on aids that really help for meditation if you want to incoroparot some of these here.
If you like smudging, this is a great time to do this and the sage and other aromatics smell amazing.
Step 7: Opening Intention
Now, I like to start with an opening prayer or chant, you can skip that if you want this purely secular. But you can always start with something simple. Or make a mental note of the intention for your practice.
Make a mental acknowledgment that you are actually doing your meditation practice and may you receive the benefits..openly and willingly.
If you like to add in a non-secular approach to mediation, have an altar set up with your Divine image.
Do what resonates with you and if what helps you create a solid meditation practice.
Step 8: Start the Mindfulness Checkin
Do a quick body scan check-in, this helps bring in the mindfulness aspect and alert your mind that something is going on now, in the present and to be present.
To do this simply feel your body on your seat.
Feel the clothes touching your skin.
Feel the air around you.
Are there any sounds you notice?
Bring your awareness to the present moment.
Step 9: Start Breathwork:
Start your breathwork. I want you to take in 3 deep breaths. Then do 4 rounds of box breath.
Now breathe easy. Normally.
Step 10: Watch the Breath for 5 Minutes
Next, we are going to use the follow-the-breath technique or watch the breath.
Gently close your eyes. Have a soft focus.
Follow the air as it hits the tip of your nostrils in out in in out,
Follow the path of air all the way in all the way out.
We are literally just watching the breath.
The mind will stray, just bring it back.
Watch the breath in and out.
The mind will stray and think all kinds of nonsense.
This is normal, just bring it back to watching the breath.
Do this for 5 minutes. This is why you will want a regular clock.
Don’t set a timer.
Just every now and then (usually when your concentration breaks) glance at the clock real quick.
Step 11: Bring your Awareness to your Heart
Next, bring your awareness down to your heart center.
Literally, where your physical heart is. Why? Because it feels really good and comforting to meditate on that area of our body.
It is relaxing and peaceful and overall gives us a really positive feeling which of course is good for releasing our tension, worries and anxiety.
Now, I want you to picture a candle flame as the object in your heart.
You can also focus on a concept such as love. Just pure love and joy. You can add in white light or golden light, but keep it centered in your physical heart area. You can focus on relaxation.
If you are taking the non-secular approach or spiritual approach, I would advise picturing your Divine image in your heart.
Either approach you choose is wonderful.
Just go with one and focus in your heart center for 5 more minutes.
All the while you are keeping your attention focused on the center of your physical heart area.
Do this for 5 minutes.
If you want to go longer you can, but if you are a very beginner, take it easy in the beginning and build your habit to increase your times slowly.
This is key! If you overdo it you can burn out just like with working out too hard in the beginning.
It’s better to build a slow steady habit with smaller amounts of time than to meditate for an hour one day and then don’t go back to that again for days.
The mind will stray, just bring it back.
Watch the heart center, focus your attention there and on the object you chose.
The mind will stray and think all kinds of nonsense, this is normal.
Just bring it back to focusing on the heart center.
When the 5 minutes is up, it is time for closure.
Step 12: Closure
Ok, now is the closure part. You can thank the universe or yourself for allowing this special practice.
Again, if you use the non-secular or spiritual approach, say a closing prayer.
Softly open your eyes. Let them gaze downward for just a moment before you rush off to your day.
Reflect for a moment on what you accomplished.
Again, take just a minute before you rush off for the day. Slowly get up, if you have a few more minutes like on non-work days, it is really helpful to just sit there and let it sink it. This really helps seal the practice.
At this point, if you are one of my students, you would fill out your mediation tracker, I highly recommend you journal about your mediation.
This is important so you can keep track of your progress, it helps ingrain the habit, and will help you reflect more on your practice.
That’s it!! You completed your practice for the day!
Take a moment to acknowledge your accomplishment!
Now, for best results, I recommend you do this twice per day. Ideally, you should do this again in the evening.
Final Thoughts on Meditation for Beginners:
Yes, this is just the beginning of meditation practice. You will have questions and you will have days where you don’t want to meditate.
But never give up! I believe in you! And I am celebrating you!
It is best to have a teacher or guide for meditation so consider signing up for my meditation courses and memberships that are super affordable.
I also urge you to read, read, read inspiring books on meditation by authentic sources. This will really help answer questions as well that arise.
Here’s to a Lifelong Meditation Practice for you!
I can 100% attest to its life-changing benefits and it will become, over time, one of the most joyful and helpful things in your life!!
As always, I’m cheering you on!
Wow, that was a lot of info! If you want personal guidance with private meditation sessions, check out my offerings here.
Looking for more resources? Visit my most read blogs and get tons of good info and tips
Much Love! Much Light!
I’m cheering you on in your spiritual quest!
Heather Hathaway, M.Ed.
