Learn How To Start Practicing Meditation

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Meditation is a life-changing practice. You can truly gain control of your feelings and emotions and stop the negative chatter and judgment in your mind. Especially as an exercise beginner, meditation can have incredible benefits for your mental game and fitness mindset. Here are 6 easy techniques for meditation beginners that will help you start practicing meditation today!

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What is meditation and why is it hard to start practicing?

Meditation is the act of stillness and awareness. You simply sit, close your eyes and observe what happens within, without judging.

Easy right?

Well, it seems that more people could be practicing meditation, but that is not the case.

The number #1 reason why most people quit meditation after their first try is because they cannot sit with their own thoughts.

Frankly, that is very understandable. The mind can be a pretty scary place sometimes. Even harder to tame.

There are a lot of meditation apps as well as techniques that can really motivate you to stay on track, whether you are a meditation beginner or advanced.

I would like to share with you 6 unbelievably easy techniques for meditation beginners that helped me start, but also stick to practicing meditation on a daily basis.

—>Enjoy and don’t forget to download the Free Meditation Printable!

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1. Don’t judge how you feel going into meditation.

If I told you to close your eyes and observe what happens for 1 minute, chances are you would feel overwhelmed by all the fuss in your mind.

Feeling overwhelmed leads to feeling stressed. As a result, you choose to never repeat that meditation exercise again because no one wants to feel stressed.

The trick to getting into meditation is to not judge these feelings. Feeling overwhelmed? That’s ok. Feeling scared about all these thoughts? That’s ok too.

Meditation for anxiety specifically, requires getting through some rough 1-1 with you and yourself.

When you decide to sit down and meditate, let go of any judgment. Let the mind be. All that matters is that you show up for practice.

2. Sit comfortably. Whatever that may be.

Firstly, find a place where you can have a few minutes to yourself.

This could be on a meditation cushion, the floor, the couch, etc. You can lie down, sit up or even stand up. Make yourself comfortable, however, that may be.

In other words, this is your time to be you!

benefits of meditation — Sit comfortably. Whatever that may be.

3. Close your eyes and don’t resist anything.

Now that you have made yourself comfortable, it’s time to start the meditation exercise.

This could be meditation for anxiety, meditation for sleep, or any other type according to your needs.

Take a couple of deep breaths, then close your eyes.

Now, this is the part where everything will become much louder and more overwhelming.

Do not resist it.

Try to take a sit back and become the observer.

Do not judge the feelings or the thoughts.

Do not try to make yourself feel a certain way because you are meditating.

After all, meditation is the practice of awareness, mindfulness and observation.

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4. Start noticing the movement of your breath.

Think of your breath as an anchor when you meditate.

Every time your mind starts to wander, gently return your focus on the movement of the breath.

Moreover, try placing your hand where you can feel that movement the most. This can be the stomach, the chest, or even the throat.

Finally, start counting the inhales and exhales, 1 on the inhale and 2 on the exhale.

Count up to ten then restart.

5. When you get distracted during, note it, then come back to the breath.

You will inevitably get lost in your mind during meditation.

As tempting as it might be to try to control the situation, just note that you have been distracted and return to the breathing exercise. Remember, do not judge. Note and return.

meditation for anxiety — When you get distracted, gently come back to the breath.

6. Start with small meditation sessions, go big.

For the most part, meditation beginners try to dive into the practice by doing twenty-minute sessions.

This is a recipe for disaster.

When you are just starting out as a beginner, aim for short sessions. This way you know you can be consistent with it.

Three to five-minute sessions are absolutely perfect for total meditation beginners. Eventually, you will be able to move up to ten, fifteen, and twenty-minute sessions.