How should complete beginners start meditation practice?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.For many beginners, starting a meditation practice can feel like a huge task. I remember my first attempts several years ago. The important thing is to start with the utterly simple. Just focus on your breath. Two minutes a day gives you a great foundation. This makes it very hard to become agitated or frustrated, and it is very confidence-building.
Start in a quiet spot - the corner of your bedroom is an ideal place to begin. Sit up reasonably straight, but relaxed. Place your hands lightly on your knees. I started with my kitchen table. There are no props necessary. Comfort is more important than perfection in maintaining a good posture.
Breath Awareness
- Focus solely on inhalation and exhalation patterns
- Notice air temperature entering and leaving nostrils
- Count breaths up to ten then restart
Distraction Management
- Label wandering thoughts as thinking then refocus
- Accept sounds without irritation during practice
- Use gentle physical anchors like finger pressure
Consistency is better than consistency. Practice around the same time every day. Attach meditation to an established behavior, such as I meditate after coffee in the morning. You create neural pathways through repetition and lack thereof. If you miss a session, don't worry about it; you can resume tomorrow.
Expect to have mental chatter at first. This is natural brain activity. Every time you gently refocus your attention, you are getting better at it. My students will even say that they notice real changes around the three-week mark, calmer reactions to things that usually annoy them every day. Be patient, and it will pay off!
Read the full article: 10 Meditation Techniques for Beginners
