Beginner Meditation: 3 Easy Steps To Get You Started

In 2012, more and more people are seeking to learn beginner meditation as a means of reducing stress and anxiety, boosting memory and general health, and accelerating personal growth. The challenge is finding a method that does not revolve around a certain religion or culture, and is not complicated to learn.

My beginner meditation method was developed by me personally over the past 9 years to be very easy to learn and not be specific to any religion or culture. By the end of this article, you should be able to implement the steps immediately, allowing you to hit the ground running.

Best time of day

I always get up one hour early in the morning to do my meditation session. I find that this is the most effective time of day, giving me the deepest meditation while being fully aware in the moment. For me, meditating later in the day or at night simply makes me feel drowsy and I tend to drift off to sleep… which defeats the purpose of the whole exercise.

Position for meditating

The best position for meditating that I have found is sitting upright in a comfortable chair with your hands on your lap, palms facing up. I have tried sitting on the floor with legs crossed but this tends to make it uncomfortable for my legs and lower back. Being uncomfortable takes your focus away from having an effective session, so don’t feel you have to adopt this position to be like the gurus.

Lying down feels very comfortable, but for me the meditation doesn’t feel as deep as it normally does… more like a deep relaxation. The energy flow through your body is more effective when you are sitting upright with spine straight. I will only ever lie down if I feel unwell but don’t want to miss out that day.

Beginner Meditation Technique: 3 Easy Steps

1. The first step, once you are in a comfortable position, is to slowly close your eyes and concentrate on your breathing. Focus intently on the centre of your abdomen so that you notice the movement as your diaphragm rises and falls. Slowly breathe in… and out. Any thoughts that come into your head are fine. Just observe them and let them go. Continue focussing on your breathing for a few minutes.

2. Now, as you continue focussing on your breathing, say to yourself (internally) the word “IN” as you breathe in and then the word “OUT” as you breathe out. Keep doing this for several minutes and you will find yourself getting deeper and deeper in meditation as your brain waves slow down further.

3. Finally, the last step is the counting method. As you breathe in, say to yourself “1” and as you breathe out say “1”. Then as you breathe in again say “2” and as you breathe out say “2”. Keep doing this until you get to the count of 10. When you count, there’s no need to say it out loud, just internally to yourself is fine.

Generally, by the time you get to the count of 10, you will be in a very deep meditation. Really let yourself sink into the silence that you are experiencing. If any thoughts come to mind, simply observe and let them go.

Now a lot of experts will say that 5 or 10 minutes meditation is fine, but I tend to disagree. I believe at least 20 to 30 minutes is much better. It will take at least 10 minutes just for your brainwaves to slow down and then you want to stay in that state for another 10 minutes or more to get the full benefit.

Benefits of Meditation

Scott McDowell in his article “Should I Meditate?” talks about some of the benefits of meditation, and why you should give it a go. Here’s a snippet of what he says…

A few years ago I read the book Train Your Mind Change Your Brain by Sharon Begley, which explores the link between neuroscience and meditation. I found the implications for creativity, focused attention, self-mastery and productivity to be fascinating. It turns out that the brain, once thought to be fixed in its stubborn ways, is quite malleable. In fact, your brain is ready for a lot more than you give it credit for. (Just ask any monk.) … More at Should I Meditate?

Click Here To Meditate Deeper And Easier Than A Zen Monk

Just accept the fact that you won’t be perfect at first… allow yourself a learning curve when you start out with your beginner meditation. It will take some time and practice to get really good at it.

And if you want to take the learning curve out of meditation, be sure to read my holosync review… this talks about some special audio technology that allows you to easily go into very deep states of meditation.