Skip to main content

How to Meditate for Beginners

Sharon is a human resources professional who enjoys researching health related topics and sharing what she finds.

Meditation for beginners

Meditation for beginners

How to Meditate for Beginners at Home

Meditation is a stress relief tool that is relatively easy for beginners to learn. There is no cost to learning this art, and meditating can improve your ability to concentrate. It can also restore the energy that is depleted every day by the stress of modern-day living.

How Do You Do It?

The practice of meditation is often considered this mystical ritual from another culture and therefore is not for everyone. This just isn't true. We are all human with minds that need rest. Our brains are the most overused organ in our body and although sleep is meant for rest and repair, it is often not enough for our busy brains.

The most crucial point to remember when you are learning to meditate is that you shouldn't try to stop your thinking. You can't just stop your thoughts. The more you try, the more stressed you will feel. However, what you must learn is to separate from your thoughts. Find a focus for your mind as your thoughts float in and out. Often this focus is your breathing.

My Introduction To Meditation

I was introduced to meditation by a friend who just happens to be from India. One Sunday, she was late to join us for brunch and this was unusual for her. When she arrived, she told me that she had been on a meditative nature walk. My interest was piqued. I don't know many people who get up that early on a Sunday morning to commune with nature.

She told me she met with a group that meets at different locations for an 8 km walk each Sunday morning. They usually walk in parks or conservation areas, and at the midway point of the walk, they meditate. I can walk with the best of them, but meditation was new to me. I promptly got myself invited to the next walk!

Walking in nature calms the mind.

Walking in nature calms the mind.

The Day of the Walk

It was an unusually cold spring morning on the next Sunday walk. I arrived at the park in plenty of time and met my companions. The rules were simple: we walk for 8 km and the first four 4 km we walk in silence. After introductions, we gathered in a circle to chant the traditional sound "ohm" several times, then we were off. It was cold but by vigorously walking we quickly warmed up.

The park was beautiful. The leaves were just starting to make an appearance on the trees, it was overcast, but still a clear day. The entire walk was along a river, so you could hear the gentle water sounds. At the 4 km point, we gathered by the river under some trees still in silence, and positioned ourselves on some rocks, cross-legged, eyes shut or partially closed. We concentrated only on our breathing, keeping our minds clear.

It was so relaxing, I cannot even describe it. The sounds of the water and the intermittent breeze were therapeutic. After 10 minutes, we rose and did some stretching exercises facing west. We could talk now and to finish off, we circled in for a short prayer of thanks.

Then it was back 4 km to our cars. Along the way back, we talked and socialized. I no longer felt cold but warm and very relaxed. There is no medication that could ever give you this instant feeling of contentment.

Exercise is good for the body and soul.

Exercise is good for the body and soul.

Why Meditate?

The purpose of meditation is to focus your attention inwardly so that all the thoughts of the day and all the worries and the stress melt away, bringing a peaceful balance to your mind. In this calmness, you will experience new insights and see things more clearly. With practice, you will find that the effects of meditation will stay with you for longer periods.

The most popular and basic posture for meditation is the seated position. Lying down may be relaxing but it is also a signal to the body to sleep.

The following are the basic steps to a sitting posture. Keep in mind, you can do this anywhere whether you are standing or sitting. Anytime you need to clear your mind of racing thoughts and needless worry, just use meditation to find a calm and peaceful focus within.

Scroll to Continue

Read More From Remedygrove

How To Do Meditation

  1. With your back straight, but relaxed, sit with your legs crossed on the floor. Make sure you feel comfortable.
  2. Your hands should be resting in your lap with your palms facing upwards.
  3. Relax your eyes and partially close them.
  4. Find a focal point. This could be concentrating on your breathing or chanting a word, or looking at a photograph of a serene setting (i.e. nature) or visualize a peaceful image of our choice.
  5. You begin by being aware of your breathing and gradually allow your body to relax.
  6. Allow your mind to relax naturally. Don't try to force your mind not to think. Just be aware of your thoughts as they come and go and each time gently return your attention to your focal point.
Outdoor meditation

Outdoor meditation

Incorporating Meditation Into Your Life

Meditation can be done almost anywhere. Many believe you have to be in a quiet, solitary place to meditate but you can meditate while at work, waiting in line, in any room of your house, or sitting on the bus! You can meditate for a long or short time —you decide! Any length of time is better than none at all.

There are many types of meditation and many ways to meditate. You just have to find the method that best suits you.

Do not expect your mind to just automatically clear. Meditation takes time and practice. You may not feel any different after the first few times you try, but don't let that discourage you. To master anything you must practice. This will allow you to become better at meditating, and soon you will begin to reap the benefits.

Try to meditate on a regular basis and at a regular time so it becomes a habit. You may want to meditate every morning to clear your mind for the day or before you go to bed in order to encourage a night of restful sleep. When you are dealing with a stressful situation, you may want to meditate more frequently or at different times.

Finding the Time

There is no question that it can be difficult in our busy lives to find time for ourselves, especially quiet time! I also find it easier to meditate outside. I seem to go deeper when I am surrounded by the sounds of nature. The weather doesn't always cooperate, so indoor meditation with a relaxation tape is also a good choice.

I have begun the meditation walk habit with my group every Sunday morning. During the last walk, we passed a group of deer, peering at us through the trees. They were so close. Since we walk in silence I suppose they did not feel the need to flee. That is the closest I have ever been to deer in their natural habitat. A little later on I was delighted to see a little chipmunk on a log watching us pass. We also saw many birds; bright red cardinals and beautiful blue jays that all were stunningly colorful.

After a walk like this, it is easier to release your thoughts and clear your mind. We also sit by the river to meditate and the sounds of the water are so soothing.

Finding the time can be a challenge but it is well worth the effort. Find a group to do a meditation walk with or create your own group; start with just one friend to develop the habit.

Peace of Mind

Meditation is peace of mind - literally! It clears the clutter of your thoughts.

We think too much and we need to give our minds a rest from the constant stimulus of our environment. Even in our sleep, we are actively dreaming. The thinking habit is out of control and often provokes anxiety as we invent worries and negative scenarios in our minds that don't exist and never come to pass. This reminds me of that famous quote by Mark Twain above, "I've had a lot of worries in my life, most of which never happened."

Take the time to take a short vacation from thinking and give your brain a rest from your external environment.

Meditation Has a Long History

Researchers believe meditation started in primitive times when the hunter/gatherer civilization sat staring into their fires at night. Their fires were their natural focus and perhaps they began to feel the relaxing benefits. The practice evolved over time and is evident in Indian scripture dated as far back as 5000 years ago.

It was around 500 B.C. that the Buddha took the practice mainstream. Buddha's teaching spread rapidly throughout Asia. However, meditation did not reach Western civilization until the 1960s when university professors started studying its benefits and discovered the positive correlations between stress and anxiety reduction.


The Science of Meditation

The act of meditating is about relaxing the brain and removing yourself from the outside environment and going deep within. Closing your eyes is one way we can reduce stimulus as we process about 80 percent of our environment through our vision. Slowing our breathing is also important which is why it is advisable to focus on the breath. We go through the routines of our daily lives breathing shallowly. That is why you often hear the advice of taking a deep breath when you are experiencing stress.

The brain is electrochemical and processes in terms of "waves". There are several wave "states".

Beta Waves

This is our normal routine day-to-day processing state that connects the experiences in our environment with our internal environment.

Alpha Waves

This state is easy to access just by closing our eyes and giving our brains much less to process in our external environment.

Theta Waves

This is kind of a halfway point between being conscious and unconscious. We may be half awake. Think of hypnotism as this is a state where you can easily be influenced by suggestion because there is less or no interference by the conscious thinking mind. The hypnotist is accessing your subconscious.

Delta Waves

This is deep sleep for most of us. We are oblivious to our environment for the most part and our bodies are in a state of relaxation and repair.

Meditating is great for reducing stress.

Meditating is great for reducing stress.

The Danger In Beta Wave States

When we are conscious and going through our normal routines in a beta state—trouble can ensue. The beta state of consciousness can move between three levels.

Low Beta

Regular routine processing of environmental stimulus

Medium Beta

Somewhat more focus and concentration i.e. learning a new task

High Beta

Stressful conditions push us into high beta. The brain becomes super focused on environmental factors. This can be of benefit when dealing with a short stressful event like running away from a dangerous situation.

However, in today's modern society we often get stuck in this high beta wave state. Everything becomes urgent or an emergency. We concentrate on too much and this leads to worry, anxiety, depression and a cocktail of other disorders that may follow.

The Role Of Meditation

The purpose of meditation is to give our brains a much-needed rest from this overstimulation. It is easy to reach an alpha state just by closing your eyes and sitting in a quiet environment focused on your breath. Ultimately with time and practice, it is even more beneficial to bring yourself into the theta and delta states.

In these states, the brain waves are slowed down considerably and the benefits to the brain are enormous. The brain in constant high beta becomes less adept at regulating our systems.

Through meditation we allow the brain to refresh and reorganize. It allows the brain to become better at the job it was designed to do before our modern society created a "high beta" environment to constantly tax it.

Learn More About Meditation


Dispenza, J., & Amen, D. G. (2015). Breaking the habit of being yourself: how to lose your mind and create a new one. Carlsbad, CA: Hay House.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2012 Sharon Bellissimo

What Do You Think About Beginning Meditation?

GrowthSpark on December 24, 2012:

Nice lens thanks and I love the pics, lovely and relaxing, really in tune with the subject - really well-chosen.

Sharon Bellissimo (author) from Toronto, Canada on June 25, 2012:

@ForestBear LM: Thank you for liking my lens and being inspired!

ForestBear LM on June 25, 2012:

This is a wonderful lens, have done a little bit of meditation in the past and it's something that I would love to get back into. Thank you for inspiring me

natashaely on June 01, 2012:

I meditate for half an hour a day, it is the only way to keep sane and I have done that for a long time now, at least five years! I think for me it's as you say, it's not about clearing your mind it's about concentrating on my breathing and just letting the thoughts flit in and out as they like.

When I first started I tried so hard not to thin of anything that all i did was have an internal dialogue about everything, as I learnt to just let it be, my mind ccleared more naturally.

Wonderful page :)

Sharon Bellissimo (author) from Toronto, Canada on June 01, 2012:

@charlb: Keep trying, its worth it don't expect too much too soon, even the most experienced meditators have days when they just can't get into a deep focus.

Sharon Bellissimo (author) from Toronto, Canada on June 01, 2012:

@boogie-setya: You don't have to completely clear your mind that is too hard, thoughts will come in, acknowledge that, but then come back to focus on your breathing. Don't be too hard on yourself, it takes time and practice

boogie-setya on June 01, 2012:

tired so many times but i never succeded to clear my mind

charlb on May 30, 2012:

You got me interested in trying this out again. I tried a couple of times but it was getting me nervous sitting still and trying to clear my mind only ended up in frustration. I just kept thinking what I need to do etc. Will give it another shot :)

SteveKaye on May 29, 2012:

Thank you for making this easy.

Sharon Bellissimo (author) from Toronto, Canada on May 27, 2012:

@shreeve21: Im so glad to have helped :)

shreeve21 on May 26, 2012:

not to get overly personal here, but I have just started doing meditation as part of my PTSD treatment, and this lens was extremely helpful! Thank you so much for putting in the time to make it great!

Spiderlily321 on May 17, 2012:

Thank you for creating such a great lens. I love meditation. I try to practice it as often as possible and it works very well to help me relax and even to fall asleep when I can't. I also like to use binaural beats when I meditate from time to time.

rachelscott on May 14, 2012:

Lens is so interesting. It deserve thumb UP.

anonymous on May 13, 2012:

I keep thinking of trying this.

IMKZRNU2 from Pacific Northwest on May 12, 2012:

Meditation I just need to get back into my yoga again and my life would be wonderful. Your lens reminded me of how much I miss doing the two of them.

randomthings lm on May 11, 2012:

I think I want to give it another try. Thanks for this great info.

AJ from Australia on May 10, 2012:

I have thought of mediation and am curious and interested in my friends who do meditate. I'm sure it would be enormously beneficial. Thank you for excellent inspiration. Blessings.

avigarret on May 06, 2012:

A wonderful intro to meditation, I feel comfortable getting started now, thanks for sharing.

Oneshotvariety LM on May 04, 2012:

I love meditation! Awesome lens page! Great tips! :]

anonymous on May 03, 2012:

I liked the ideas presented here and the way you tied in the resources. Meditation is something I have thought about but not practiced. Looks like it may be time to start.

DebMartin on May 03, 2012:

Good stuff here. I'm bookmarking this lens. I need the meditation reminder. I always feel so good after a meditation but often the day gets away from me. Thanks d

3levels on May 03, 2012:

Good idea for a lens! I think meditation is so important - especially mindfulness meditation - I recommend it for those who want to become leaders and grow their leadership effectiveness.

aurora7 on May 02, 2012:

Good tips on learning to meditation. The pictures are great.

anonymous on May 02, 2012:

I practice meditation everyday. You've done a great job with this lens. Many Blessings you. Hugs

poppy mercer from London on May 01, 2012:

This is a nice introduction to the topic...but you do need to get some link credits for your pics.

Steve Weatherhead from Granada, Spain on May 01, 2012:

A very good lens with nice pics. I enjoyed it.

MarcNorris LM on April 30, 2012:

Meditation brings calm and peace into my life and gives me time to recuperate from hanging out with our kids all day.

Joan Haines on April 29, 2012:

"Squid Angel blessed."

Joan Haines on April 29, 2012:

What an excellent introduction. The meditation walk sounds lovely.

belinda342 on April 29, 2012:

I'm already a big fan of meditation. Good information here for the beginner.

Related Articles