Top Meditation Tips for Beginners

Top Meditation Tips for Beginners

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In this article, you will find the top meditation tips for beginners and we will also take a look at some of its benefits. You can also find a 21-day meditation guide for beginners.

I.      Meditation tips for beginners:

1. Practice Daily:

  • Practice daily
  • Sit comfortably
  • Make a commitment you can keep. Even if it’s for only five minutes every day. Consistency is far more important than the intensity at the beginning.

Note: You must stay with it daily to actualize the holistic experience that it delivers.

2. Focus on Breathing:

  • Set a timer for about five minutes every time you start your practice and then close your eyes. Start with a clear intention to focus on the rhythms of your breath, and pay attention without any judgment.
  • Please don’t worry too much about the results as you are just starting with your journey.
  • Then accordingly, start by focusing on the rhythms of your breaths as you inhale and exhale- deep and slow. This kind of breathing process slows down one’s heart rate, and often puts one in a deep and relaxed state, and focuses one’s attention and mind.

3. Start Small:

  • Start very small- maybe practice for just two minutes in the beginning.
  • You can always start with very short sessions initially, staying for as little as 3-5 minutes to begin with, and then extend the period as per your convenience.
  • Then you can start with 2 or 3 minutes at a time and work your way up. You can also add a minute each day as you proceed and gain more experience, or a minute each week if you like it that way.

Note: Our 21st-century minds are easily distracted, and we have a disadvantage in keeping the mind centered on one thing.

4. Expect to think:

  • Understand and know that one’s mind often has a lot of thoughts popping in and out when they first start practicing meditation. And it’s okay to feel uncomfortable as it’s just a part of the process.
  • So many beginners usually have a difficult time quieting their thoughts, emotions, and minds to meditate.

Note: Take three deep breaths (inhaling and holding for a few seconds into your belly, and then exhale). Repeat this process every time you feel and find your thoughts wandering around or distracting.

5. Get Comfortable:

  • Let your mind and body determine how you sit and start.
  • If sitting straight hurts your back, then you can sit on a cushion or a chair if that helps you.
  • Choose a bodily posture that makes you feel relaxed and comfortable.

Note: I recommend investing in a good meditation cushion to sit on. If you don’t have one, a pillow can work nicely as well.

6. Pick your Space:

  • It’s all about using mindfulness spiritual virtuals to experience and feel what is sacred.
  • Try to be very consistent with your meditation in that same location throughout your entire practice.
  • Select a quiet and Zen place and make sure that you will not be disturbed by any noise or people during your meditation practice.

(Also Read: Beginner’s Guide to Chakra Meditation)

II.   Meditation Tips and Benefits:

1. Enhanced self-awareness

Help’s you build a strong and intimate relationship with yourself.

2. Boosts Happiness

Happiness is a state of mind.

3. Sharpens your focus

Help’s you learn and understand how to discipline your mind.

4. Helps with Stress Reduction

Meditation is a natural practice/method to relieve stress.

5. Control Addictions

Meditation helps increase discipline and develop one’s mental strength and a strong will.

III. 21-Day Meditation Challenge and Meditation Tips

Day One:

Five-minute meditation- start by focusing on your breath

Day Two:

Five-minute meditation

Day Three:

Five-minute meditation

Day Four:

Five-minute meditation- think of someone you love or admire

Day Five:

Five-minute meditation

Day Six:

Five-minute meditation

Day Seven:

Five-minute meditation- List three things you are grateful for

Day Eight:

Ten-minute meditation

Day Nine:

Ten-minute meditation- Say five positive things about yourself

Day Ten:

Ten-minute meditation- List three things you are grateful for in life right now

Day Eleven:

Ten-minute meditation

Day Twelve:

Ten-minute meditation- List three amazing things that happened today

Day Thirteen:

Ten-minute meditation

Day Fourteen:

Ten-minute meditation- Visualize a place full of people you love

Day Fifteen:

Ten-minute Meditation- List three things you are grateful for

Day sixteen:

Ten-minute meditation- Take a few deep breaths outside

Day Seventeen:

Ten-minute meditation

Day Eighteen:

Ten-minute meditation- Say three complements to yourself

Day Nineteen:

Ten-minute meditation- List three amazing things that happened this week

Day Twenty:

Ten-minute meditation- List five individuals you love

Day Twenty-One:

Fifteen-minute guided meditation- And be grateful for everyone and everything you have in life, and then accordingly, repeat the process.

IV. Not challenging enough?

  • Extend your daily practice by two to three minutes
  • Try to concentrate on meditation by focusing on one object for about five to ten minutes (Candlelight and tree, etc.)
  • Try body scan meditation before you sleep.

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