Learning To Meditate For Beginners

In today’s fast paced world, learning to meditate can bring a sense of calm and inner satisfaction.

The practice of meditation is a pathway into your inner consciousness, resulting in a greater awareness of your own consciousness and your overall relationship to the world.

Whether you are looking to answer the age-old question.

Who am I and why am I here?

Or simply to implement simple relaxation techniques meditation may just be the answer for you.

Meditating by the lake


Meditation is a group of mental training techniques.

You can use meditation to improve mental health and capacities, and also to help improve the physical health.

Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

Although there are hundreds of established techniques how to meditate is really up to the individual.

You can pick and choose amongst different schools of thought and find a technique that best suits your personality.

However, although meditation has many cultural contexts, there are certain general facets which transcend the bounds of any one specific culture.

According to Eastern philosophy, to meditate means to think on the eternal, or rather to expand your consciousness until you are at one with the cosmos as a whole.

Transcendental emotions like grief, euphoria or even love can fade away, but the universe is forever.

Eventually, with practice, learning to meditate can bring you in closer attunement with the very root and purpose of existence itself.

Even if you are not interested in the metaphysical implications of meditation, meditating has undeniable health benefits.

Learning to meditate can have positive effects on stress induced illness such as heart disease and high blood pressure.

In conjunction with traditional Western approaches to medicine, meditation can target the root causes behind stress-based conditions by calming and clearing the mind.

There are many relaxation techniques meditation incorporates.

You can meditate sitting, standing or lying down, in a chair or on the floor. Learning how to meditate is not difficult.

There are numerous programs online that can teach you the basics and help to get you started.

These programs can guide you each step of the meditation process, provide tips on appropriate posture and teach you how to create the ideal setting for your meditation session.

Meditation quote


Most techniques called meditation include these components:

  • You sit or lie in a relaxed position.
  • You breathe regularly. You breathe in deep enough to get enough oxygen.
  • When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.
  • You stop thinking about everyday problems and matters.
  • You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling.
  • Your whole attention should be pointed at the object you have chosen to concentrate upon.

If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.

The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled.

Some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up.

When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner.

Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material.

This rediscovery will have a psycho therapeutic effect.

Meditation with Adriene


Meditation has the following effects:

  •  Meditation will give you rest and recreation.
  • You learn to relax.
  • You learn to concentrate better on problem solving.
  • Meditation often has a good effect upon the blood pressure.
  • Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion.
  •  Regular meditation will have a psycho therapeutic effect.
  • Regular meditation will facilitate the immune system.
  • Meditation is usually pleasant.


Hypnosis may have some of the same relaxing and psycho therapeutic effects as meditation.

However, when you meditate you are in control yourself; by hypnosis you let some other person or some mechanical device control you.

Also, hypnosis will not have a training effect upon the ability to concentrate.

Meditating under a waterfall


Here is a simple form of meditation:

  • Sit in a good chair in a comfortable position.
  • Relax all your muscles as well as you can.
  • Stop thinking about anything, or at least try not to think about anything.
  • Breath out, relaxing all the muscles in your breathing apparatus.

Repeat the following in 10 – 20 minutes:

— Breath in so deep that you feel you get enough oxygen.

— Breath out, relaxing your chest and diaphragm completely.

— Every time you breathe out, think the word “one” or another simple word inside yourself.

You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.

6. If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should feel steadily more relaxed in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient.

You may also feel an increasing mental pleasure throughout the meditation.


As any kind of training, meditation may be exaggerated so that you get tired and worn out.

Therefore, you should not meditate so long or so concentrated that you feel tired or mentally emptied.

Meditation may sometimes give problems for people suffering from mental diseases, epilepsy, serious heart problems or neurological diseases.

On the other hand, meditation may be of help in the treatment of these and other conditions.

People suffering from such conditions should check out what effects the different kinds of meditation have on their own kind of health problems.

Before beginning to practice meditation, and be cautious if they choose to begin to meditate.

It may be wise to learn meditation from an experienced teacher, psychologist or health worker that use meditation as a treatment module for the actual disease.

Meditating at sunrise


I hope these tips will help you to enhance your meditation experience.

They have certainly proved to be invaluable in my own practice over the years.

Of course, I still struggle from time to time with the very same issues we’ve discussed here.

But through observing rather than controlling, being compassionate to myself when I falter, and enjoying my special time alone.

I have made my life fuller and happier.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet

6 thoughts on “Learning To Meditate For Beginners”

  1. I really enjoyed this article. It is the first publication I’ve ever read that mentions the fact that meditation can actually have negative effects on some people. The mindfulness breathing focus is almost frightening to me. I know why, and I don’t want to dwell on it. I try to just focus on nothingness; that’s what is easiest for me. Some meditation pros are just so confident that anyone who tries can benefit from their style. Thank you for being honest and clear about different styles and techniques.

    • Hello Cathy, 

      Appreciate your honest comments. 

      Meditation should be a postive experience. 

      Some meditations work for some and not others. 

      Regards Shane.

  2. I have been very inconsistent when it comes to meditation. I like meditating and it always brings me peace and calm. I feel much better about everything and it fills me with new energy. Most of the time though, I simply forget to do it … I love the quote in the photo, that the goal of mediation is to stop letting your thoughts control you. Very true.

    I use the techniques you recommend, and I have a beautiful meditation spot on my land, under a wild cherry tree. Looking up through the foliage at the blue sky I feel so much peace, love, and wonder. It is perfect for meditating. 

    Thank you for these great tips. They will help me to take up meditating again. I

    • Hello Christine, 

      Thank you for taking the time to read my article. 

      I am guilty of not meditating enough.

      You are not on your own when it comes to meditating and making sure we find the time to do it. 

      Regards Shane.

  3. Wow, this is a very good post on the concept of meditation. I really like the way you have shared your thoughts on the topic.I have learnt from many people that meditation can really help a number of people on some health issues. I tried a technique for my sleeping disorder and it worked. There are so many advantages of using it. This is a very nice post.

    • Hello John, 

      Appreciate the comments. 

      Meditation helped me with my sleeping patterns, and happy to hear it helped you with your sleeping.

      Regards Shane


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