Simple Meditation Practices for Beginners

Simple Meditation Practices

How to Begin a Meditation Practice

If you have never meditated, start by finding a comfortable chair or favorite cozy spot and sit in silence for three to five minutes to acclimate to the practice. And, before you start your meditation time, consider using the yoga breath technique that I presented in the September 6, 2024 blog post. The alternate nostril technique is wonderful for easing into meditation.

If you practice yoga and are used to sitting cross legged or in a half-lotus position (as shown in the image at the beginning of this post), feel free to sit this way. But it is not necessary! Once you are sitting comfortably, rest your hands on your knees or together in your lap.

If you want to be a little more advanced, consider placing your hands in a mudra—a specific hand position such as the thumb and index finger forming a circle and designed to direct energy flow during meditation. I like to put my hands in a mudra because it functions as a trigger to ease my mind and body into a meditative state.

 You can estimate the few minutes by occasionally looking at your watch or use a quiet timer. Add a minute or two a week until you can sit comfortably and without feeling restless for 15 to 20 minutes.

Notice and follow your breath as you inhale and exhale slowly. Seek only to bask in the quiet surrounding you. Don’t strive for “enlightenment” or special revelations in the beginning. 

As you start feeling comfortable with sitting quietly, you may wish to focus on an inspirational word, phrase or "mantra" (a "mantra" is a mystical or sacred syllable in Indian Sanskrit) as you inhale and exhale deeply.

A mantra familiar to many people is “om “or “aum.” Considered the name of God and source of all vibration, “om” is often chanted in meditation to purify and align the personality and to stimulate psychic centers.

Another practice you can do is to contemplate a simple statement such as, “I am,” as you inhale and then, as you exhale, contemplate “relaxed” or “joyful” or “love” or any quality you’d like to embrace. I learned this technique from prosperity and spiritual teacher and writer Carole Doré. Carole developed the “Power Exercise,” which emphasizes focusing on the heart as you silently or audibly state and contemplate the “I am” phrases. I added linking and syncing the breath to the statements. 

Simple Meditation App

You may also find it helpful to begin a meditation practice by using a meditation app. Meditation apps abound. Go to your app store to view myriad options.

Because I have meditated regularly for years, I haven’t delved too much into apps. But I do have one nifty meditation app on my phone that I enjoy using—the “One Moment Meditation” (OMM) and that I recommend for beginners.

Developed by Martin Boroson, this app was designed to encourage people to create a meditation habit by allocating a single minute to meditation. You can use it once daily or as often as you like. It’s surprising that even a single minute of meditation can benefit you and feels like a good chunk of time when you use the app’s timer.

The app can also remind you to meditate at specific or random times throughout the day. I highly recommend it as an easy way to begin meditating.

Mindset for Beginners

If you view spending a few minutes a day meditation as your daily mini-retreat, you will likely find it easier to maintain a consistent practice. Just do it!