How to Meditate - Guide for Beginners

Meditation is a simple practice that helps calm the mind, improve focus, and promote relaxation. People of every age can do Meditation. If you're new to meditation, we have provided you with a complete guide that will help you to start your meditation journey. We have discussed with professional people who are specialized in meditation and yoga before writing this blog to help you understand all the corners of Meditation.

What is Meditation?

Meditation is a practice where you sit quietly, focus on your breathing, and let go of all other thoughts. It is like a workout for your mind and soul. With Meditation we train our brain to relax and stay focused. The clear goal of the meditation is to focus on the present in the moment, paying attention to what’s happening right now, like your breathing or how your body feels.

Why Should You Meditate?

Meditation has many benefits that can make life easier and more enjoyable. Firstly, It can help us to reduce our stress. When we meditate, we are teaching your brain to relax, focus on the present and this will help lower feelings of anxiety or worry. Secondly, it improves our ability to focus. If we watch ourselves we can find that our mind is always filled with some kind of thoughts and we cannot focus on the present. If we have a problem concentrating on tasks like homework or even listening to others, meditation can help sharpen our attention. Thirdly, meditation boosts happiness. Studies show that people who meditate regularly feel more positive and content. Finally, meditation can help us sleep better. If you have a problem while falling asleep or staying asleep, meditating before bed can calm our mind and help us relax.

How to meditate ?

Now we will learn the most powerful way to do meditation. These are some of the ways we should start meditation.

1. Finding a Quiet Place

Before we start meditation. We should find a quiet space where you won’t be distracted by someone. This could be our bedroom, a peaceful corner of your house, or even outside in nature. The goal here is to find a place where you feel comfortable and safe. A Silent place is important for meditation because this will help us to focus on our meditation and help our  meditation to last longer without any distractions.

2. Sit Comfortably

We do not need any special equipment or clothing to meditate but we need to be sure that we are sitting comfortably without being irritated by any sense on our body. We can sit on a chair, on a cushion or directly on the floor with your legs crossed. But it is best to seat on floor by crossing our legs. Meditations are usually done by sitting on a floor. The most important thing is that your back should be straight and your body is relaxed. If you’re in a chair, make sure your feet are flat on the floor. Make sure that every part of your body is relaxed before starting the meditation.

3. Close Your Eyes

Once you sit properly and relaxed. Slowly close your eyes. Closing our eyes will help us to reduce distractions so that you can focus more easily on our breathing. Some people prefer to keep their eyes open with a soft look, but if you are trying to do meditation make sure you are closing your eyes properly because closing our eyes can help us to concentrate easily.

4. Focus on Your Breathing

Breathing is one of the simplest and most effective ways to stay focused during meditation. Start meditation by taking a slow and deep breath in through your nose. We should not inhale breath from our mouth during meditation until you have some kind of breathing problem. Feel your chest or belly rise as you inhale. Focus on each inhale and exhale. Then, gently exhale through your mouth. Try to make your exhale longer than your inhale by removing all breath you have taken in. Notice how your body feels as you breathe, and keep your attention on that feeling. If you find your mind wandering, simply bring your focus back to your breath. Only focus on your breath and forget everything from your mind. Make your mind clear from every thought.

5. Stay Still and Relaxed

While meditating, try to stay as still and relaxed as possible. Your body might feel the urge to move, scratch, or adjust something. You should just forget them all and try to focus on your breathing. If the discomfort becomes too much, it's okay to make small adjustments but during meditation you should feel relaxed. Try to keep every movement as minimal as you can so that you don’t disrupt your focus.

6. Dealing with Thoughts

It’s completely normal to have thoughts pop on your mind while meditating. It could be anything from remembering something you need to do later to thinking about what you will eat for dinner. Do not worry. The goal of meditation isn’t to have no thoughts at all. It’s sure your mind will have thoughts playing around but you should have control over your thoughts. Sometimes you can simply watch what thoughts are raised in your brain. You can just act as an observer of your thoughts. When a thought comes, just notice it, then gently let it go and bring your attention back to your breathing. Think of your thoughts like clouds in the sky they pass by, but you don’t need to hold them and be involved in your thoughts.

How Long Should You Meditate?

When we first start meditating it is ok to keep our meditation journey short. Start with 5 minutes at first and gradually increase the time as you become more comfortable with meditation. Some people meditate for 10, 15, or even 20 minutes a day and some for hours. The important thing is to watch your thoughts , focus on your breath , focus on your present , feel relaxed and not push yourself too hard on your flowing thoughts. Everyday you practice meditation, your focusing and capacity to stay calm will improve which will help us to increase length of our meditation journey

How to improve our Meditation ?

1. Practice Every Day

To improve our meditation capability we should practice it regularly. As we all know, consistency and regular practice is the key. The more we do practice , the more easier it becomes over time. Trying to meditate every day even for a few minutes can help us alot to improve our meditation. We can meditate in the morning, at night, or whenever you have a quiet moment. But it is good to meditate in the morning in fresh natural air. With regular practice we can notice positive changes in how we feel and how well we can focus.

2. Using Guided Meditation

If we find it difficult to meditate on our own, we can try using guided meditation. This is when a person talks you through the steps of meditation. There are many YouTube videos, and recordings that can guide you during your practice. Listening to a guide can make it easier to stay focused, especially for beginners. But it is always good to avoid music or any kind of sound during meditation.

Best Time to Meditate

There isn’t a perfect time to meditate. You can do meditation at any time but it is always good to do it in the morning during Brahmamuhurta (Early Morning 4 am to 5:30 am) . You can choose the best time for yourself as per your time schedule and day activities. Many people prefer to meditate first thing in the morning to start the day with a calm and clear mind. Others like to meditate at night to unwind and relax before bed. You can also take short breaks throughout the day to meditate whenever you need a moment to pause and reset.

Meditation is a simple, powerful tool that can help you feel more calm, focused, and happy. By setting aside just a few minutes each day to practice, you can reduce stress, improve concentration, and experience a greater sense of peace. Whether you’re a beginner or have been meditating for a while, the key is to be patient and consistent. Over time, meditation will become an easy , natural and rewarding part of your daily routine which will benefit you from different directions.