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Meditation For People Who Don’t Meditate: A Beginner’s Guide

, anxiety, and a chaotic schedule all seem like a mandatory part of everyday life. But life doesn’t have to be this way. Without having to overhaul everything, something as easy as meditation can completely change your life. It seems like such a deep, complex, spiritual process—how does one even begin? These 13 tips will help you on your way to a more relaxed, present, and happy you.

The Benefits of Meditation

A good motivator for doing something is knowing its benefits. Meditation improves not only your emotional/mental/spiritual health but also your physical health.

Stop Thinking You Can’t Meditate


So many people believe they just can’t meditate. They think that their mind is too busy, or come up with all other kinds of excuses. Meditation is a journey that most anyone can take, that will actually help an overactive mind. You just have to start.

Create a Zen Space


A great way to start meditating is by first creating a quiet, calming space. You can include something that is pleasing to all five senses; make sure to clear out any clutter in the area where you will be sitting/lying. Create an area in which to unwind, feel cozy and safe.


Humans weren’t meant to be continuously staring at screens, pressing buttons, and multitasking to the point of exhaustion. Just like we need to restart our tech because doing too much will freeze it, and charge our phones, we too need to unplug and take breaks from technology and our schedule.

Get Comfortable

Once you’re ready to start meditating, get comfortable. Sit down on a chair, on the floor, or lie down. Wear something that won’t bother you while you are meditating. The idea is to be as relaxed as possible.

Close Your Eyes (or Don’t)


Closing your eyes while meditating will allow you to block out your current environment, and take your focus somewhere else. Leaving them open is also fine, allowing you to focus on a particular point throughout the meditation.

Empty Your Mind, But Observe Your Thoughts


Emptying your mind can be difficult, especially when you first start meditating. Don’t try to suppress all your thoughts. The goal is to observe your thoughts and let them go by. Focus on your breaths; counting them can help you keep your focus.

Be Present

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The idea of meditation is to stop worrying about the past and the future. The goal is to be in the now.  As you meditate more and more, living in the present, where you can be happy and not worrying about what was and what will be, will become easier.

Focus on Your Breath

When you focus on your breath, you are bringing yourself to your very core, and to that very moment. Breathing is what keeps us alive, yet we don’t focus on this, because we don’t have to. Doing so is very centering, soothing, and allows us to just be.

Try Guided Meditation

It is getting harder and harder to have quiet time and to not think of all that needs to be done. Guided meditation is a great way to start learning how to meditate. It offers a virtual teacher, who will teach you all the steps as you go.

Start Small

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Like everything else you’ve learned thus far, start small with meditation, working your way up from there. Two to three minutes at a time is a good start.

Be Easy on Yourself


No one learns and perfects everything in one day. Enjoy all the moments you get to disconnect and practice self-care. Soon, you will be meditating easily and regularly.


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Starting a new habit of meditation. How can I make it work? . I've just read Charles Duhigg's book, The Power of Habit, which has helped me to a useful understanding of what drives bad habits and how to create good ones. . . My takeaways on creating good habits: . 1 You need to make firm a decision to change. You have to want it. . 2 Know what the rewards of the new habit are. . 3 Rewards of the new habit may be more long term. There's a case for carefully considered short term rewards in the meantime. . 4 Habits have cues. For example, the cue for the habit of teeth cleaning may be walking upstairs after breakfast. . 5 Know how the habit can be sabotaged – and have a plan. —————————————————————————- . For me: 1 Meditation is something I have merely played with in the past. After a week's immersion, I truly want this now. 2 The reward is how I feel, being more aware, more connected. I feel different. 3 A new, comfy meditation stool and pretty notebook are on order. 4 I have identified routine times and places when I have space for this. These differ at the weekend. 5 Identified some. Work in progress. . . But I also have other obligations and tasks that need attention. So now to those… Life goes on. .

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Take everything you learn and practice it! Meditate regularly until it becomes second nature; you will feel better for it.