Meditation for Beginners

Find a quiet and peaceful place to meditate. Recommendations: bedroom, car, library, forest. Explanation: Creating a peaceful environment minimizes distractions and promotes relaxation, which is essential for effective meditation.

“Experts will tell you that you can meditate anywhere, but in my opinion, I think you should just pick a very quiet place where nobody can bother you.”

Set a timer for 5-10 minutes to avoid constantly checking the time. Explanation: Setting a timer allows you to fully immerse yourself in the meditation without worrying about the duration.

“I would recommend going for about five to 10 minutes. But it's really important to set an alarm because if you don't, you will always be thinking to yourself, has it been 10 minutes yet, should I stop?”

Find a comfortable seated position, either in a chair or cross-legged. Explanation: A comfortable posture prevents physical discomfort from distracting you during meditation.

“Most people will tell you that you should not lay down when you meditate, but I don't fully agree with this.”

Experiment with listening to calming music or meditating in silence. Explanation: Music can help create a relaxing atmosphere, but silence allows for deeper focus on inner sensations.

“This one is really up to you. But for beginners, I would suggest listening to a very calm, relaxing piano song or maybe just something like nature sounds.”

Pay attention to the sensation of your breath entering and leaving your body. Explanation: Focusing on your breath anchors you in the present moment, reducing mental chatter.

“This is one of the most powerful meditation techniques in the entire world. And the whole idea around it, is to just focus on your breathing.”

Acknowledge thoughts and itches without judgment, and gently redirect your focus back to your breath. Explanation: Acknowledging these distractions normalizes the experience and prevents frustration, allowing you to return to your breath with kindness.

“It's completely normal and to be expected to experience all of that stuff.”

Link your meditation practice to an existing daily habit. Explanation: Habit triggers create a mental association, making it more likely you'll remember and perform the new habit.

“The best way to build this habit is to establish a habit trigger.”

Use visual cues to remind yourself to meditate. Explanation: Visual reminders serve as prompts when habit triggers are not enough to remember to meditate.