Learning to meditate is easier than you think. But, like anything, some days are better than others. If you’re feeling stuck, try a few of these meditation techniques for beginners – you’ll be on your way to a more mindful day! Also, feel free to check out our How to Meditate page for advice on how to get started and this page for your frequently asked questions in our meditation Youtube videos.
Set Realistic Expectations
You wouldn’t expect to be able to twist yourself into a pretzel during your first yoga session, so don’t expect to be a meditating pro after your first 10 minutes! They say it takes 21 days to form a new habit. Meditation is a technique and it takes time to learn – so take your time!
Avoid Meditation Performance Anxiety
It’s called meditation practice, not “perfect”! Whatever thoughts come up in your mind during your meditation, just acknowledge them and go right back to focusing on your breath. No matter what you hear, there is no right or wrong way to meditate!
Meditation for beginners can be as simple as following the breath in and out. Breathing calms your body, which makes it so much easier to focus your mind. Sit down. Breathe. Whenever your mind wanders off, just come back to your breath. That’s it!
10 Minutes a Day
That’s all it takes to start! No need to sit for an hour – a short session means you’re more likely to find the time – and keep it up.
Find a Routine
It’s easier to do anything consistently if you set a specific time and place for it in your everyday life. It’s the same for your meditation – find a time and place that works for you.
Morning is Best
Once we start thinking about work, kids, deadlines, commitments, etc., our minds don’t want to stop. Meditating in the early morning, when your mind is less frantic, can make it easier to relax and clear your mind.
Sit in a Straight Chair
If you want to make the most of your meditation session, you don’t want to doze off… so avoid meditating in a cozy armchair or lying in your bed! A straight-backed chair that’s not too hard will work best. And a light snack is okay, but avoid heavy meals that might make you want a nap.
Set Your Alarm Clock 15 Minutes Earlier
One easy way to find that extra 10 to 15 minutes is to set the alarm clock 15 minutes earlier. Yes, it sure would be nice to sleep a little longer, but you may be amazed at how much more restful and ready to start your day you’ll feel by meditating rather than spending a few extra minutes under the covers?
Use a Gentle Reminder to Stay Mindful
Here is a simple mindfulness technique. You don’t have to practice mindfulness only while you’re sitting in meditation – if you wear a bracelet or something that moves around (a loose wristband, for example) you can use that throughout the day as a reminder. The sight and feel of it will bring your mind back to the present when it gets lost in thoughts.
Train your Brain to Get Back in Zen Mode
Once you start meditating, you’ll be able to use it when you find yourself in a moment of panic or stress. Just turning on the music you listen to while meditating – or, if you can, sitting down for a quick power meditation in your usual spot – can remind your brain and bring you back more quickly to a sense of calm.
Wake Up Right
We tend to get out of bed and get going, checking our phones right away. Instead, make a conscious choice about how you want your day to start. Hold off on checking your email, and take a moment to give your partner a big hug instead. And set an intention for the day, every day!
Don’t Give Up
Meditation is a technique, and to learn it takes a little discipline, just like any other technique. Some days you’ll be eager to do it – other days you might feel like you’d rather take out the garbage than sit still and breathe. Remind yourself why you wanted to learn in the first place, and that all good things take time. Just keep at it!
Build Your Attention Muscle
Our world is big on short-attention span living – texts, calls, and emails come at us all hours of the day. When you meditate, you are literally training your brain to be quiet. As you continue to do this, you will build over time your “attention muscle.” You’ll probably find that new sense of centeredness is a welcome relief.
Get a Buddy!
Just like when you’re trying to start a new diet or workout routine, it helps to enlist a friend to start meditating with you. You’ll be able to encourage and support each other through the experience, and therefore you’ll be more motivated to stick with your healthy new habit.
Try the OMG. I Can Meditate! Program
It’s so much easier to learn meditation when you have an expert guiding you along. Plus, it’s free to try! TRY IT NOW! Now you’ve got a few ideas to get you started, or keep you going, on your meditation track. If you keep at it, pretty soon you’ll be discovering your own tips and techniques. Just remember there’s no perfect way – the perfect way is whatever works for you!
Continue reading: Meditation Tips | OMG. I Can Meditate!
Life is short—What are you waiting for?
It’s been fun tooting our own horn about our program, but by now we figure you’re ready to just try it already. (After all, it’s the only way you’ll really know if it’s right for you.) And if you have commitment issues, don’t worry, we’ve got a special meditation to help with that too!
“Do. Or do not. There is no try.” Yoda