meditation for beginners

Comprehensive Guide to Meditation for Beginners

Meditation helps you disconnect from the external world and focus on the internal. Daily meditation helps the brain adopt healthy habits. These help you develop on physical, mental, and spiritual level. It helps you become more focused and less distracted in the long run.

But meditation seems like a challenge especially those who have never given it a try. Don’t worry! Yoga experts have come up with a few simple tips to help you start a meditation practice.

Tips for Meditation Beginners

Yes! For the uninitiated, sitting with eyes closed even for a minute seems a challenge. Don’t worry! Given below are 6 powerful tips for you to kickstart a meditation practice.

1. Start with only 2 Minutes

Yes! Sitting for only 2 minutes seems a bit ridiculous. But do not underestimate the level of mental focus these few minutes demand from you. Yoga experts recommend that you increase the time duration over one month. Daily practice means you would be able to sit for 10 minutes straight the next month. For a beginner this is an achievement.

2. Do It Early Morning

Saying that you will meditate everyday is easier said than done. But sometimes you might get a little busy and meditation takes a backseat in your daily schedule. You should set reminders every night for an early morning meditation session. You can also put up a note saying “meditate” near your bed. The yoga nidra training Rishikesh can help you sleep at night.

3. Don’t Focus on the “How”

Many beginners get caught up worrying about where to sit, how to sit, and what to use for support. Yes! Knowing this is nice but not everything that meditation stands for. You can start by sitting on the bed or on a chair. Do not worry about how to sit for longer duration. Focus on getting into the habit of calming your mind and body.

4. Check How You Feel

Before you learn how to sit in meditation for longer periods focus on how you feel. How is your body feeling? Are you feeling anxious? What are the thoughts racing through your mind? You should be open to bring every feeling and thought to the meditation session.

5. Count the Breaths

Once you settle into meditation it is time to pay attention to your breathing. Focus on your breath and how it flows from your nose to all the way to your lungs. You should start counting with “one” while inhaling and “two” when you exhale. Continue doing it to the count of 10 and repeat. Join a guided sleep meditation for Insomnia session to learn proper breathing techniques.

6. Have a Loving Attitude

During the meditation session you will experience many thoughts and feelings. What you need to do is treat them as your friends. Do not try to fight as this will not help. Meditation is about letting all thoughts come and go without any harsh judgment.

If you follow all these tips during meditation, there is a world of benefits awaiting you.

Benefits of Meditation

Mental and physical relaxation are the ultimate goal of meditation. Daily meditation offers numerous benefits like:

  • Lowers Blood Pressure

  • Improves blood circulation

  • Lowers heart rate

  • Minimizes perspiration

  • Reduces anxiety and stress

  • Promotes feelings of well-being

  • Offers deeper relaxation

  • Slows down respiratory rate

Research shows that daily meditation yields many long-term benefits. Meditation also benefits your brain and immune system functioning in the long run. But you should not sit down to meditate with the intention of getting these benefits. Do it to disconnect from the external world and focus on the internal.

According to Buddhist philosophy, the ultimate goal of meditation is to liberate your mind from material things and emotions.

Do you know about the different types of meditation? No? Keep reading.

Different Types of Meditation

Given below are some of the most popular styles of meditation that have evolved over a period of time.

  • Vipassana meditation

  • Mindfulness meditation

  • Loving-Kindness meditation

  • Guided meditation

  • Focused meditation

  • Mantra meditation

You should join a certified yoga school to learn and practice each of these meditation styles under the guidance of skilled meditation teachers. Here you will learn the true essence of meditation including its mental and physical health benefits.


Do you want to disconnect from the external world and discover your true self? You should enroll in a Yoga Alliance certified yoga school to learn meditation from the best.

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