How should beginners start meditating?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Embarking on a meditation practice becomes easier when you start small. You can focus on your natural breathing for two minutes a day. Find a quiet place to sit comfortably in a chair and let the thoughts come and go as they will without judgment. This forms the foundation for mentally developing the skills that will allow for a clearer conception to grow gradually.
Use breath awareness as your anchor technique. Notice the air moving through your nostrils, or your abdomen rising and falling. When distractions happen, gently return your focus to your breath. When practiced consistently, this technique effectively activates your concentration muscles. It is better to practice short sessions consistently rather than engage in long sessions only occasionally.
Posture Setup
- Sit upright with spine straight but relaxed
- Place hands comfortably on knees or lap
- Keep shoulders relaxed away from ears
- Choose chair or cushion based on comfort
Breath Focus
- Observe natural breath rhythm without changing it
- Notice cool inhalation and warm exhalation
- Count breaths from one to ten then restart
- Return attention gently when mind wanders
Consistency Building
- Practice same time daily for habit formation
- Begin with two minute sessions first week
- Increase duration slowly after seven days
- Track progress on a visible calendar
Overcome initial barriers through practical adjustments. If discomfort arises, mindfully change positions. Acknowledge and then dismiss thoughts to come back to the present. Practice rather than perform each session. Progress comes through persistence rather than perfection.
Notice subtle benefits developing over time. Observe calmer reactions during daily stress. Appreciate improved focus during work tasks. Recognize better sleep quality emerging. These changes validate your consistent efforts.
Read the full article: How to Start Meditating: A Beginner's Guide
