Meditation can feel like a mystery when you’re just starting out. Thoughts quickly clutter our minds: “Am I doing this right?” or “How can I possibly quiet my mind?” The mental tornadoes can begin to feel more chaotic, annoying, or overwhelming rather than calming.
Here’s the truth: there’s no perfect way to meditate. The goal isn’t to stop your thoughts, but rather to observe them with radical honesty, make peace with them and start to widen the gap between your thoughts. Those suspended moments of silence will begin to grow over time, with patience.
Meditation for Beginners Step-by-Step
If you’ve been curious about how to meditate, here’s a simple guide to ease you into the practice:
1. Find Your Spot
Start by choosing a quiet space where you feel comfortable and will be undisturbed. This could be a cushion on the floor, a chair by the window, or even a cozy spot outdoors. Make it a space that feels calming and safe. Rid yourself of any distractions. If there are people or pets that may come in and out of the space, perhaps look for a quieter corner. Example: I started meditating in my closet. I would close the door and sit in the dark.
2. Settle In
Sit comfortably. You don’t need to twist yourself into a pretzel—just sit with a straight back, relaxed shoulders, and an open chest. Rest your hands on your knees or in your lap. Close your eyes, or if that feels uncomfortable, soften your gaze toward the ground. Many people ask if you can meditate lying down. The short answer is yes, but I personally don’t recommend it because many people tend to doze off. Some meditation styles including Yoga Nidra and Sound Healing are done reclined — but if your intention is to remain alert and you have trouble falling asleep during meditation, I advise you to sit.
I have a 5-minute video that breaks down how to sit in meditation:
3. Breathe
Your breath is your anchor. Take a deep inhale through your nose, and let it out slowly through your mouth. Notice the rhythm of your breathing without trying to change it. Become aware of the breath entering and exiting the body around the nostrils. Sense the breath on the skin above the upper lip: get as granular as possible. You are simply observing an aspect of your life. Let your breath guide you back to your body in the present moment if your thoughts start to wander.
4. Notice Without Judgment
Thoughts will come up. That’s okay. When they do, instead of following them or pushing them away, simply notice them. Think of your thoughts like weather– clouds passing through the sky come and go. Return to your breath each time you catch yourself drifting.
5. Start Small
Begin with just 2–5 minutes. Use a timer, meditation app, phone timer with chimes, or a gentle alarm to keep track of time so you’re not distracted by checking the clock. Over time, you can gradually extend your practice.
To practice some simple beginner meditations with me, start here.
Find What Works for You & Stick with It
If you intend to start a daily meditation practice, remember… this is a long game. There are many ways to meditate: try guided meditations, walking meditations, or simply sitting in silence. Experiment with different methods to see what resonates with you. Some days will be easier than others.
How to Meditate Properly?
Meditation isn’t about perfection; it’s about showing up for yourself, even if it’s just for a few moments.
So, take a breath. Begin today. And trust the process.
Then tomorrow, start again.
