Meditation 101: The Beginners Guide

When you think of meditation, what comes to mind? For many people, the practice is synonymous with relaxation and stress relief. And while it’s certainly true that meditation can be a great way to unwind and de-stress, it’s also much more than that! In fact, meditation can offer a wide range of benefits for our mental, emotional, and physical health.

So what is meditation, exactly? The simplest definition is that it’s a form of mindfulness practice in which we focus our attention on a specific object or thought, and then gently bring our awareness back to the present moment whenever our mind wanders. This can be done by focusing on our breath, on a mantra or word that we repeat over and over again, or on an image or object that we visualize.

Related: 100 Powerful Affirmations For Mindfulness

One of the great things about meditation is that there are endless ways to do it! There are no set rules or guidelines, so you can experiment until you find a technique that works best for you. And the great thing is that you can start meditating anywhere, at any time, without any special equipment or training.

So why should you start meditating? Here are just a few of the many benefits that meditation can offer:

Meditation Benefits

1. Reduced stress and anxiety

One of the most common reasons people turn to meditation is for relief from stress and anxiety. And it’s no wonder, since meditation has been shown to be an effective way to reduce both physical and emotional tension. In fact, studies have shown that regular meditation can help improve our overall sense of well-being and even reduce our risk of developing anxiety disorders and other mental health issues.

2. Improved focus and attention span

A common complaint among today’s busy professionals is that they don’t have enough time to focus on their work. As a result, many people find themselves multitasking and jumping from one task to another, with little time to really focus on any one thing. But meditation can help us improve our focus and attention span, allowing us to stay more focused and productive throughout the day.

3. Increased creativity and productivity

In addition to helping us focus better, meditation can also increase our creativity and productivity. This is because when we’re able to clear our minds of distractions and focus on the task at hand, we’re often able to come up with new ideas and solutions that we wouldn’t have otherwise thought of.

4. Better sleep quality

One of the most common complaints among people today is that they have trouble getting a good night’s sleep. This can be due to a variety of factors, such as stress, anxiety, noise pollution, and even the use of electronic devices late at night. But meditation can help us overcome these problems, by teaching us how to relax and de-stress our minds before bed. In fact, studies have shown that meditation can be just as effective as sleeping pills in improving sleep quality.

5. Peaceful and relaxed feeling

One of the most common benefits of meditation is the peaceful and relaxed feeling it provides. This is because when we meditate, we’re able to clear our minds of all the distractions and noise that normally stress us out. As a result, we often feel more relaxed and at ease after meditating.

6. Stronger Intuition

Intuition is our natural ability to know things without knowing how we know them. It’s that “gut feeling” we get when we sense something is right or wrong. And while many of us often ignore our intuition, meditation can help us develop it and use it more effectively in our lives.

7. Greater emotional stability

One of the biggest benefits of meditation is that it helps us become more emotionally stable. This is because when we meditate, we’re able to clear our minds of negative thoughts and emotions, and instead focus on the positive. As a result, we often feel happier and more content with ourselves.

8. Connection to the divine

For some people, one of the most profound benefits of meditation is a sense of connection to the divine. This is because when we meditate, we’re able to quiet our minds and open ourselves up to spiritual insights and revelations.

9. Improved physical health

In addition to the mental and emotional benefits, meditation also has a number of physical benefits. These include improved heart health, reduced stress levels, and even a longer lifespan.

10. Greater peace and calmness

Lastly, one of the most common benefits of meditation is a greater sense of peace and calmness. This is because when we meditate, we’re able to clear our minds of all the noise and distractions that normally cause us stress. As a result, we often feel more relaxed and at ease after meditating.

How to Meditate

1. Comfort

It’s important to be comfortable when you meditate. Since the goal is to turn your focus inward, you don’t want to be distracted by discomfort. Wear comfortable clothing and find a place where you can sit or recline in peace.

2. Silence

Too much noise can be a distraction when you’re trying to meditate. Find a place where you can be alone with your thoughts and won’t be disturbed. If you have a room that you can dedicate to meditation, that’s ideal. If not, try using headphones to block out noise.

3. Posture

The way you sit when you meditate is important. You want to be sitting up straight with your shoulders relaxed and your hands resting in your lap or at your sides. This position allows for optimal breathing and will help you stay alert.

4. Duration

How long you should meditate depends on what you’re hoping to achieve. If you’re a beginner, start with 5 or 10 minutes and work your way up from there. Once you’ve established a routine, you may find that you want to meditate for longer periods of time. Use a timer to help you stay on track.

5. Focus

When you’re meditating, the only goal is to focus on your breath. If thoughts pop into your head, simply acknowledge them and let them go. Returning to the breath is the essence of meditation. Every time you become aware of your thoughts or that you are no longer focused on the breath you have strengthened your practice.

6. Mindfulness

Mindfulness is the key to mastering meditation. It’s the ability to be completely present in the moment and to appreciate all of the sensations that are happening in that moment. When you’re mindful, you’re not judging or evaluating your thoughts and experiences, you’re simply observing them. This is the state of mind you should aim for when you’re meditating.

Beginner’s Tips for Meditation Techniques 


While most people close their eyes to avoid visual distractions, some people find that it’s helpful to keep their eyes open. If you choose to do this, make sure your gaze is soft and unfocused.


When you first start meditating, focus on your breath. Inhale and exhale slowly and deeply, focusing on the sensations of each breath. Pick a place in your body where you can feel the breath most clearly and focus on that spot.


If it’s difficult to focus on your breath, try counting as you inhale and exhale. Start with 1 and work your way up to 10, then start again at 1.


A mantra is a word or phrase that you repeat to yourself during meditation. It can be anything you like, but it’s often helpful to choose a mantra that is calming or positive. You can say the mantra out loud or in your head, whichever is more comfortable for you.


Don’t try to suppress your thoughts when you’re meditating. Instead, acknowledge them and let them go. Every time you notice that your mind has wandered, you’ve strengthened your practice.

Guided Meditations

If you’re struggling to focus on your breath or find it difficult to keep your mind from wandering, try a guided meditation. There are many different recordings available online or you can find a class in your area. Guided meditations can be helpful for beginners because they provide a structure that can be followed.

There are many different ways to meditate, and what works for one person may not work for another. If you’re struggling to find a method that works for you, try a few different techniques until you find one that feels comfortable. The most important thing is to be patient and keep practicing. eventually, you will develop the skills needed to meditate effectively.

If you’re looking for more information on how to meditate, or if you want to find a meditation group or class in your area, here are a few additional resources to check out: