We've all heard of mindfulness and all its benefits for the mind. But what even is mindfulness? Well, to put it simply, mindfulness is all about staying present and fully engaged in the moment without getting caught up in distractions. Mindfulness helps you connect with your thoughts, feelings, and surroundings and creates peace and clarity in daily life.
As simple as it may sound, doing mindfulness meditation is not as straightforward, and in order to do it properly, you will need a guide and proper instructions. However, there's no need to worry or be scared off. To do mindfulness meditation, you will only need to set aside 5 minutes of your day — the more, the better, but 5 minutes works when you’re starting. This can be right before going to sleep or right after waking up.
So, let's get started with mindfulness meditation for beginners so you can master it quickly and reap its many benefits!
Table of Contents
- Finding Your Zen: Which Meditation is Good For Beginners?
- How Can I Do Mindfulness Meditation On My Own?
- How to Practice Mindfulness in Daily Life — 8 Quick & Easy Ways
- Expert’s Advice
- The Final Say
- FAQs
- References
Finding Your Zen: Which Meditation is Good For Beginners?
Meditation is a mental practice that requires you to focus your attention to achieve a state of calm, clarity, and relaxation. It involves quieting the mind, either by focusing on your breath, a mantra, or simply observing your thoughts without judgment.
While there are different types of meditation to choose from, below we have mentioned some of the best meditation techniques for beginners:
| 1. Visualisation Meditation | In this technique, you follow a guided meditation that takes you on a calming visual journey. Beginners can imagine a peaceful place they’ve visited or dream of a new destination while focusing on positive outcomes. |
| 2. Sound Meditation | Sound meditation uses soothing sounds to help you reach deep calm. It promotes physical recovery, improves mental peace, and refocuses your mind on the present moment. |
| 3. Body Scan Meditation | In body scan meditation, we systematically scan and bring awareness to different parts of the body. The focus is on noticing the sensations, tension or relaxation in each part of the body without any judgment. |
| 4. Mindfulness Meditation | Mindfulness meditation teaches you to focus on your thoughts without judgment or overthinking. We will learn more about it in the next section. |
| 5. Mantra Meditation | In this technique, you repeat a word, phrase, or sound (mantra) to help calm your mind and stay focused. Beginners can start with a simple mantra like "OM" for a peaceful and centred experience. |
| 6. Breath Awareness Meditation | This beginner-friendly meditation helps you focus on your breath—whether it’s the air entering your nostrils or the rise and fall of your belly. Just sit comfortably and follow your breath to calm your mind and stay present. |
Also Read: How To Reduce Stress Naturally? Know Top 7 Yoga Poses For Mental Relaxation
How Can I Do Mindfulness Meditation On My Own?
Quiet Your Mind, Calm Your Soul.
Once you know the right steps, doing mindfulness meditation on your own is quite simple. Here are the steps you should be following:
- Sit quietly cross-legged in Sukhasana. Slowly close your eyes and take a deep breath, focusing on your breathing.
- While sitting, keep your back straight, inflate your belly when you inhale, and pull it in when you exhale. Take your time while doing this, and keep calm.
- Experience the air, the energy and the sounds around you. To do this, you must calm your mind and pay attention to what's going on around you. Whatever happens, just experience it, don't think about it. You do not feel any attachment to these sounds, whether it is the sound of a baby crying or laughing or the chirping of a bird. Just listen to these sounds.
- After doing this for three to four minutes, if you like, you can take a minute to think about yourself. Think of which habit you need to improve and how to control your emotions. Plan what to do so that neither you nor anyone else gets hurt.
Also Read: 5 Mental Health Exercises To Boost Concentration Levels And Brain Functioning
How to Practice Mindfulness in Daily Life — 8 Quick & Easy Ways & Tips
In order to practice best-guided meditation for beginners in daily life, we should keep the following tips:
1. Concentrate On Your Breath
The moment you shift your attention from your thoughts to your breath, you begin to meditate. You can focus on your breath by noticing the feelings in your respiratory system: nostrils, chest, diaphragm, and abdomen as the air enters and exits.
2. Observe The Sensations
As you breathe, start noticing other sensations in your body. Imagine a small mental path around yourself, covering every part from top to bottom. What can you feel—heat, cold, tension, pain, tingling, or heaviness? The sensations can be endless. Try not to label them; simply observe.
Also Read: 12 Best Exercises For Brain Health To Improve Memory, Cognition And Mental Wellness
3. Don't Expect Anything to Happen
Meditation is the opposite of excitement– excitement pulls us toward the future, while meditation grounds us in the present. Don’t expect a sudden insight or moment of enlightenment. Just be with the feelings that arise right now. Stop searching for anything in particular.
4. Don't Judge Your Feelings
Accept every sensation in your body without any judgment. Judging feelings leads to craving what we label as 'good' and avoiding what we call 'bad' or 'painful'. Simply let them be.
Also Read: 7 Causes of Occupational Stress, How It Affects Your Health And Essential Tips To Manage It
5. Don't React
If you feel any pain, then allow it to simply be there and shift your attention to observing another part of your body. You may even find that after some time, the 'unbearable' feeling has completely disappeared, and you will no longer feel pain.
6. It’s OK To Have Thoughts
People often say, "I can't meditate because I can't stop thinking." Want to know the secret? Nobody can.
Accept your thoughts and noises around you. Each time you notice your thoughts pulling you away, gently shift your focus back to the sensations of your breath in the body. In this way, you’re meditating again. You’ll likely need to do this many times, but with time and practice, your focus will improve.
7. Start Loving Yourself
As you spend more time observing your bodily sensations, you'll start noticing which thoughts trigger negative or uncomfortable feelings. Begin to shift angry or hurtful thoughts into loving ones, and feel how these positive thoughts change your body's sensations.
8. Set A Timer
Once you start to see the benefits that meditation brings to your life, start making more time for it. Set a timer, initially for 10 minutes, and don't stop meditating until the timer goes off.
Of course, there will be times during the 10 minutes when your mind will wander into a world of thoughts, but that's okay. Every time you notice yourself drifting, immediately shift your awareness away from your thoughts and back to your body. The more you meditate, the more you will be able to resist the temptation to listen to the endless thinking and chatter of your own mind.
Also Read: Exercise and Mental Health: How Physical Activities Alleviate Symptoms of Anxiety And Depression
Expert’s Advice
Starting a daily meditation practice can be challenging, but it’s worth it. It takes time to form a habit—around 40 days, in fact. Be gentle with yourself, and pair your practice with healthy habits like regular exercise and a balanced diet. Over time, you’ll find meditation becoming a sustainable, supportive part of your routine that you enjoy. Stay consistent, and see the magic!
Health Expert
Lavina Chauhan
The Final Say
Mindfulness meditation takes practice and effort. When you first start, your mind will probably wander – but it will get easier with practice and patience. A daily meditation practice is a great way to manage stress. If sitting still is challenging, try simple techniques like a mindful walk, meditating in the shower, or focusing on a beautiful object. These can be deeply healing and restorative. Over time, you'll find yourself living with more mindfulness in everyday life.
FAQs
1. How long does it take for meditation to start working?
A meditation practice should begin to produce results from the first few sessions. But for maximum benefit, you will need to stick with regular meditation for at least 40 days.
2. How long should I meditate as a beginner?
A good rule of thumb is 10-20 minutes. Shorter meditations are not really meditations; they are better categorised as mindfulness breaks and can be used for momentary relaxation.
3. When is the best time to meditate?
The best time to meditate is first thing in the morning, after a shower and before a meal. Morning meditation will start you off on the right foot and make it easier for you to form a meditation habit. Midday and late afternoon meditation is also fine if you don't have a full stomach.
References
- https://www.artofliving.org/us-en/meditation/beginners-guide/meditation-for-beginners
- https://mindworks.org/blog/best-meditation-techniques-for-beginners/
- https://www.abplive.com/lifestyle/health/mindfulness-benefits-what-is-mindfulness-how-to-do-mindfulness-2157314
- https://www.idanim.com/meditation-for-beginners
- https://positivepsychology.com/meditation-techniques-beginners/#a-take-home-message
- https://positivepsychology.com/meditation-techniques-beginners/
- https://www.headspace.com/meditation/meditation-for-beginners
- https://www.verywellmind.com/mindfulness-exercises-for-everyday-life-3145187
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