At its core, meditation is a practice of focused attention that helps bring awareness to the present moment. It doesn’t require any specific belief system or hours of practice each day. Meditation is available to everyone—no special skills needed.
There’s a myth that meditation is only for the deeply spiritual or that it requires sitting for hours in silence. But meditation doesn’t have to be complicated or spiritual. It’s simply a way of training the mind to focus and manage thoughts, often resulting in greater clarity and a sense of calm.
Meditation has been proven to reduce stress, increase focus, and boost overall mental well-being. Studies show that regular meditation helps lower blood pressure, improve concentration, and increase emotional resilience. For many, the greatest benefit of meditation is learning to respond to life’s challenges with a sense of calm and clarity.
Types of Meditation for Beginners
There are generally two types of meditation: concentration and awareness.
Concentration meditation involves choosing a single point of focus—like the breath, a mantra, or a candle flame—and bringing your attention back to that object whenever the mind wanders.
Awareness meditation allows you to observe a broad range of experiences, noticing thoughts, sounds, and sensations without focusing on any single one. Simply observing whatever arises without judgment is the goal.
For beginners (and many advanced practitioners), awareness meditation is an excellent place to start. It’s straightforward—all you need to do is notice and observe whatever arises in the present moment.
Guided vs. Unguided Meditation
Guided meditation offers structured guidance and may feel less intimidating for beginners, helping you stay on track with gentle prompts. Unguided meditation, on the other hand, allows for more personal exploration. Beginners may find guided meditation a good starting point, gradually moving to unguided sessions over time.
Try What Feels Right
Meditation is highly personal. What resonates with one person may not suit another, so feel free to experiment with different styles to find what feels natural to you.
Getting Started: Practical Tips
There’s many reasons people resist getting started with meditation.
One reason is perfectionism. People often feel that they need to “do it right” from the start or that they won’t be good at it. This pressure to achieve perfection can deter beginners from trying meditation, especially if they’re afraid they won’t see immediate results.
So let’s first talk about timing for meditation so you can start small and get your butt in the seat right away without overthinking it or feeling initially overwhelming the commitment.
Time of Day
Choose a time that works best for you. Many people find that meditating first thing in the morning or before bed helps establish a habit, but ultimately, it’s about consistency rather than the time itself. Mornings are great if you want to set the tone for the rest of your day. Late afternoons are good if you want to unwind and process the events from the day.
Starting Small
You don’t have to meditate for hours to see the benefits. In fact, starting with just 5–10 minutes a day can set a strong foundation without feeling overwhelming. Later, you can work up to 20 minutes twice per day, a common recommendation.
A great app for timing meditations is Insight Timer. The app includes a popular meditation timer with polyphonic bells and ambient sounds, allowing you to tailor your meditation sessions to your preferences.
Frequency
Consistency is more impactful than long sessions. Aim for a daily practice, even if it's just a few minutes. Over time, you may find it easier to extend your sessions naturally.
Setting Up a Meditation Space
You can meditate anywhere, even in your car next to a busy highway or a construction site with a jackhammer. But finding a comfortable and serene space that you can meditate in with regularity is usually most conducive to experiencing results in your practice.
Choosing the Right Space
Pick a spot in your home where you feel comfortable and are unlikely to be disturbed. This could be a corner of a room, a spot near a window, or even outside if it’s quiet.
Creating Ambiance
Add a few calming elements to make the space inviting, like a soft cushion, a cozy blanket, or a small plant. Consider dimming the lights or using soft lighting to create a peaceful atmosphere. DharmaCrafts is one of the best suppliers online for these types of items.
Avoiding Distractions
Make it a point to turn off any distractions like phones or electronic devices. This will help you immerse yourself fully in the experience. There’s nothing worse for meditation than the temptation to indulge in self phone use during a session.
Overcoming Common Beginner Challenges
Meditation, just like anything, takes practice. But there are a few ways that you can make your meditations more enjoyable and effective right off the bat.
Restlessness and Wandering Thoughts
It’s natural for the mind to wander, especially when you’re starting. This tendency has been referred to as monkey mind in certain meditation traditions. Don’t judge yourself for it. Simply notice when it happens and gently bring your focus back to the present moment. Meditation is about the practice of returning, not staying focused perfectly.
Expectations and Judgments
Let go of the idea that there’s a “right” way to meditate. Some days will be easier than others, and that’s okay. Meditation is a journey, not a destination.
Consistency and Patience
Meditation’s benefits come gradually, often over weeks or months. Celebrate small wins, like feeling calmer or noticing a clearer mind, as these little milestones will encourage you to stay consistent. Again, a great app to use is Insight Timer, which can help you monitor progress and streaks, helping you stay motivated.
Interested to bring mindfulness and balance into your workplace? Journey Through Meditation offers corporate meditation programs and retreats tailored to enhance focus, reduce stress, and foster a positive environment. Explore our corporate offerings here and take the first step toward a more centered, productive team!