How to Meditate for Beginners – Step by Step Guide

Meditation is HUGE right now! And for good reason too.

There are tons of benefits you get when you meditate consistently. It’s truly life-changing when you get in the rhythm of it. This blog post is going to show you how to meditate for beginners. I’ve seen a lot of videos and articles that over-complicate meditating. Let’s keep this simple and actionable.

Before we start…

There’s a quote that I heard that goes:

The future and the past are anxiety time machines.

There’s no point living in the future or in the past because that’s only going to make you more stressed and anxious. The only time that matters is right now – the present.

That’s why I’m such a HUGE FAN of meditation and hate the negative stigma behind it. People assume it’s just for druggies or hippies or weirdos.

It’s not that at all! Anyone can do it.

Why should you even meditate? What’s the point of meditating?

Meditation is going to help you stay in the present moment. It’s going to make you more relaxed, more calm, less anxious, more level-headed and centered in your body. Meditation puts you in a nice relaxed state where no matter what life throws at you, you stay calm and in the moment.

How to Meditate for Beginners

The first thing you have to do to meditate is to find a quiet environment with no outside stimulus, bright lights, or loud noises. You have to make sure it’s a place where nobody will interrupt you for a couple of minutes.

It doesn’t matter if you sit on the floor or on a chair. (If you’re on a chair, make sure you’re not leaning back on it. That will make it a lot harder for you to focus on your breath, which is the whole point of meditation.)

In terms of what to do with your legs, it doesn’t matter. You can have them open or crossed.

Eyes open or closed?

I’ve been meditating for a couple of months now, so I’ve been testing out doing it with my eyes open. But if you’re complete beginner, I recommend you keep your eyes closed. It makes focusing a whole LOT easier. You won’t get as distracted and it helps the meditation sessions go a whole lot faster.

The point of meditation is to focus on your breathing. You’re monitoring your breath going in and out. This is how you practice staying present. When you focus on your breathing it helps you focus on the here and the now.

How long should you meditate for?

10 minutes.

That’s it.

Some people recommend doing it for 20 or 30 minutes, but in my opinion that’s ridiculous. Especially when you’re just starting out, it’s going to feel like torture. If you’re a complete beginner 10 minutes is the sweet spot where it doesn’t feel too long or short.

Let’s address some more common questions people have about meditation.

What if I start thinking about something?

Remember with meditation you’re focusing on your breath going in and your breath going out.

That’s where you should be putting all your attention on. Don’t stress if a thought comes in. That’s inevitable. Your brain is one of the most powerful things in this world. It’s always working, 24/7. Trying to completely shut off your brain is pointless.

When you’re first starting out, thoughts are going to come in all the time. Your body is not used to sitting down and chilling for a couple of minutes. The moment a thought comes in, all you have to do is acknowledge it. Tell yourself, “Cool that’s a thought”, then focus again on your breathing.

If it helps, pretend you have a brush in your head and you’re brushing away any thought that comes in. Just push it away to the side.

Am I doing it right? Am I meditating correctly?

When you’re first starting out you don’t know if you’re meditating right. It’s a valid question.

You have to remember there’s no right or wrong way to do it. As long as you’re in a quiet environment with your eyes open or closed and you’re focusing on your breath for an extended period of time, you’re meditating correctly.

zen rocks

Not every session you do is going to be good. I still have bad sessions. It’s important to not judge yourself. Do not judge the session. Do not judge the good or the bad.

Stay consistent at the process of meditation and eventually you are going to get better at it. Your body is going to be able to lock into the present moment wherever you are and that’s a result of consistently meditating every single day.

Morning or night? Which one’s better?

It doesn’t matter.

A lot of people meditate it in the mornings, because they like to start their day off on a nice foundation of calmness and presentness. I prefer to do it at night, because I want to wake up and get stuff done and not have to wait and sit for a session.

Pick whichever time you want to do it at. As long as you stick with it.

How do I know how much time is left in my session?

A lot of times when you’re meditating the session is miserable and you just want it to end. You might start asking yourself, “Wait, how much time do I have left? Do I have two minutes left, three minutes left?”

That’s annoying. You don’t want to be thinking about how much time you have left. You want to have that handled for you in the background.

The simplest you can do to handle that is to put a timer on your phone. That way once the time is done, it’ll notify you.

You can also download apps like Headspace or Calm to time your sessions. I personally use Calm because it tracks all of my sessions easily. It even comes with tons of background music (you can pick and choose from) to add some spice to your sessions.

The main thing with meditation is consistency. That’s how you see the benefits of it.

If you’re doing it one day here and one day there, that’s how you DO NOT see any results.  Tell yourself no matter how busy or tired you are, I am going to spend those 10 to 15 minutes in my room meditating. That’s how you stay disciplined and build the habit of meditating.

The funny thing with meditation is a lot of times you don’t notice the benefits of it until you stop doing it. I’ve been on 60 day streaks, 30 streaks, 40 day streaks where I get cocky and stop for a couple of days. That’s when I notice the effects of not meditating. I start feeling more anxious and stressed. I start getting more inside of my head. That’s when I knew without a doubt that meditation works.

I want to finish this post off with a zen proverb I found which goes:

You should meditate everyday for 20 minutes. Unless you’re too busy, then you should meditate for an hour.

Think about that.

That’s it! This is the end of the how to meditate for beginner’s guide. Hopefully you enjoyed it 🙂

Make sure you leave a comment below. Lemme know what your thoughts are on meditation.

I’ll catch you next time.

Peace!

Edwin Torres

Edwin is on a mission to help you next level your life. He started this blog to share the lessons he's learned over the years to gain confidence in yourself.

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