How To Meditate For Beginners

By Alba Charles . Updated: January 16, 2017
How To Meditate For Beginners

You've surely heard of the many benefits meditation has. Meditation is good for both your body and your brain, given that it reduces stress and helps you relax. The practice of meditation is not only related with religion and spirituality. Religion might be what's under it, but the real purpose of meditation is training your mind to have a better control on your body and a better understanding of yourself. The people that practice meditation as a daily routine agree that they feel better and happier, however, getting started in the practice can be more difficult than it seems. If you'd like to get introduced in the world of meditation but are not sure on how to start, read this article on how to meditate for beginners.

Steps to follow:

First, be conscious of the reason why you want to start meditating. It doesn't need to be a very complicated reason, you might just want to do it because you've heard it's good for your health. At first stages, meditation is only about relaxing your body for a couple of minutes. That might be the only reason why you want to do it.


Find a distraction-free area where you feel comfortable. Turn off the TV and radio and switch off your phone or put it in silence. Try to find a place that is the most quiet possible. It will be hard enough to concentrate the first times you start meditating, and outside noises would make it even worse.

How To Meditate For Beginners - Step 2

Start meditating only 3 to 5 minutes at the beginning. It might not seem much, but you'd be surprised of how hard it is to stay silent and try to keep you mind blank for that amount of time.


Start with simply breathing awareness. Sit on the comfortable area you've chosen, close your eyes and take deep breaths. Concentrate your mind on the breathing, be aware of how the air enters your nose and goes to your lungs. Inhale through your nose and exhale through your mouth. It's possible that at first you concentrate on a couple of breaths but then your mind goes on to think about something else. Don't stress, when you realise you're thinking about something else just forget that thought and concentrate on your breathing again.

How To Meditate For Beginners - Step 4

Keep a schedule. Even if at the beginning you're only going to meditate for less than 5 minutes, you should mark on your schedule the time you're going to do it. Once you've decided which time works best for you, keep a daily routine. Meditating everyday at the same time will build the habit. Some people might find it better to meditate right after waking up while others might prefer to do it before going to bed to stress out from the things that have happened during the day. Maybe you prefer to do it during your lunch break at the office... It doesn't matter when you do it as long as you do it the same time everyday and make it part of your daily routine.


There are many different meditation techniques: concentration meditation, mindfulness meditation, chi kung and walking meditation among others. However, if you're a beginner, don't get too caught in the different types. The essential part of meditation is breathing, so at first your meditation will only consist on sitting and paying attention to your breathing and the reactions on your body and nothing else.

How To Meditate For Beginners - Step 6

Your first meditation sessions should follow these steps:

  • Sit comfortably in a place with no distractions or noises
  • You can time the session by preparing the countdown clock. Start at around 3 minutes
  • Close your eyes
  • Start breathing naturally
  • Focus your attention on the breathing and how your body moves and reacts to the oxygen. Imagine the way the air has to go through from the moment it enters your nose until it reaches your lungs
  • Concentrate your mind on the breathing. If another thought comes to your mind, don't worry. Just go back to your breathing and the thought will slowly disappear

Don't worry too much about what you do with your hands and feet. Sometimes on TV or on photos you might see people holding hands and keeping their feet and legs in positions that might not seem comfortable at first. Just sit in the position you find more comfortable and keep your hands wherever you like. You can fold your hands in your lap, keep them to the side... anything works as long as it helps you concentrate on your breathing.


Once you've built a routine and can keep meditating for three minutes, you can try it for longer periods.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How To Meditate For Beginners, we recommend you visit our Healthy living category.

  • Don't be too hard on yourself. The first time you meditate maybe you find it impossible to concentrate on your breathing and your mind is constantly wandering. Don't worry, it'll get easier with time. Just keep trying.
  • Try meditating without any sound at first. If you feel this doesn't work for you, choose some relaxing music or other relaxing sounds and play it in the background while you're meditating.

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Lama Surya Das
Meditation is a simple but life-changing skill that can help you to relax, improve understanding about yourself and build up your inherent potential.

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