What fundamental principles should beginners follow?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Meditation feels natural and manageable if you start with the fundamentals. These building blocks allow you to escape frustration and build sustainable habits. I remember feeling overwhelmed when I began years ago. Simple techniques are more effective in creating lasting neural changes than complicated ones.
Consistent Short Sessions
- Daily five minute practices build stronger habits
- Regular repetition matters more than occasional long sessions
- Tiny sessions integrate easily into busy schedules
Breath Awareness
- Natural breathing provides constant meditation anchor
- Focus on diaphragm movement or nostril sensations
- Returning to breath trains attention networks
Thought Acceptance
- Acknowledge wandering thoughts without judgment
- Gentle redirection strengthens focus muscles
- Avoiding frustration maintains practice motivation
A comfortable position wards off physical distractions. Sit in a chair or on a cushion in an upright, yet relaxed, position. Lying down is effective if sitting is inconvenient. I began with my back supported against a wall. Such physical ease permits the mind to settle down more rapidly into practice.
As attention is trained and improved, time gradually increases on its own. When time feels comfortable, add one minute to the comfortable duration at each session. Don't rush your time until your mind can naturally extend it. This organic approach to time extension will help guard against burnout while also fostering the development of new neural pathways.
Oftentimes, beginners make meditation complicated. If you adhere to these fundamental principles, you will make progress. I teach students the basics before introducing advanced techniques. It is your practice-based, repeated work that sets the basis for permanent and lasting changes within the brain.
Read the full article: 10 Proven Meditation Benefits for Your Brain
