One of the most frequent questions I encounter is, “How do I even begin to Learn How To Meditate?”
This is often quickly followed by, “What exactly should I do? What’s the right way to sit? How long should my meditation sessions be? Are there any essential books I should read to learn how to meditate?”
And then, sometimes a week later, I’ll hear, “Well, I gave meditation a try, and honestly, nothing happened. Am I doing it wrong in my attempt to learn how to meditate???”
I absolutely love these questions! It feels like every day we’re discovering more about the incredible benefits that learning how to meditate and establishing a meditation practice can offer. Research has shown that even just 12 minutes of daily meditation over an eight-week period can lead to significant changes in brain structure, reduce anxiety levels, and boost immune function, contributing to overall happiness and well-being.
While the act of meditation itself is simple, learning how to meditate effectively and consistently isn’t always easy.
Starting Your Meditation Practice: A Beginner’s Guide
How Long Should Beginners Meditate?
If you’re just starting to learn how to meditate, it’s best to begin gradually. Aim for just 5 minutes each day. You can slowly increase the duration over the following weeks as you become more comfortable. When I first started meditating, even five minutes felt like a very long time. Now, I meditate for 30 minutes daily, and often, I’m surprised by how quickly the time passes!
Finding Your Meditation Space: Where Should You Meditate?
Locate a comfortable place where you can sit undisturbed to learn how to meditate. You can choose to sit on the floor, using a pillow or cushion for support if needed, or sit upright in a chair with your feet flat on the floor.
Some instructors advise against lying down on your back for meditation, but I believe you should meditate in whatever position works best for you, unless lying down tends to make you fall asleep! I particularly appreciate Jon Kabat-Zinn’s description of the ideal meditation posture as one that “embodies dignity and wakefulness.” You should aim to be upright, but not tense or stiff—upright, but NOT uptight! 😉
While meditation can be practiced anywhere, having a designated space in your home for your practice can be beneficial when you learn how to meditate. You can explore more about creating a personal meditation space at home here.
Simple Meditation Techniques: What To Do When You Meditate?
The simplest meditation technique for beginners to learn how to meditate is counting breaths. I count each inhale and exhale with the same number. My focus becomes “One” {inhale}, “One” {exhale}, “Two” {inhale}, “Two” {exhale}, and so on. Once I reach 10, which rarely happens before my mind wanders, I start back at one. If counting doesn’t resonate with you, you can simply repeat to yourself “in, out… in, out…” with each breath.
When your mind wanders—which it inevitably will—because that’s what minds do!—gently redirect your attention back to your breath. If you lose count or forget where you were, simply start counting from one again. The crucial point is not to judge or criticize yourself for your wandering attention. In fact…
recognizing that your mind has wandered is actually the essence of meditation—you are developing awareness of your mind’s activity!
Even the seemingly straightforward instruction to “follow your breath” can feel somewhat vague. A helpful tip is to focus your attention on where you feel the sensation of your breath most distinctly—is it in your chest and lungs, your nose, or your abdomen? This becomes your anchor. Each time your thoughts drift, gently guide your focus back to these physical sensations of breathing.
As thoughts arise during meditation, it’s easy to get carried away, following them, engaging with them, trying to solve them, or analyzing them. A useful practice is to simply label these thoughts: “worrying,” “planning,” “remembering.” Don’t get caught up in finding the perfect label for each thought. Just labeling them as “thinking” is perfectly sufficient too!
What if the thoughts persist? That’s perfectly acceptable. Chade-Meng Tan writes in Search Inside Yourself, “When we let go of something that distracts our meditation, we are gently inviting it to stop distracting us, but we generously allow it to decide whether or not it wants to stay.”
I truly love this description of the practice because it encapsulates the gentle, non-forceful approach to learning how to meditate.
Integrating Meditation Into Your Daily Routine
Determine the time of day that suits you best to learn how to meditate. Some people prefer to start their day with meditation, others find a midday meditation break helpful, and for some, the evening is the ideal time.
The most important aspect is to make meditation a consistent habit. After several weeks of regular practice, it will become an ingrained part of your day, just like exercising or brushing your teeth! (And disregard the outdated advice that suggests it only takes 21 days to form a habit. Current research indicates it takes approximately 66 days for a new behavior to become routine).
Changing your habits over time actually creates new neural pathways in your brain, and meditation will eventually become a natural part of your daily routine. You can learn more about how to modify your habits to support your meditation practice here.
Navigating Common Challenges When Learning How to Meditate
“I Don’t Feel Anything Happening!”
Meditation is fundamentally about non-judgmental awareness. It’s essential to release any expectations from your practice. You might have profound insights during a session, or you might simply feel bored. You could feel restless and uneasy, or you might experience deep calm and relaxation.
Meditation is about embracing whatever is present in the current moment. The benefits of meditation—enhanced self-awareness and self-control, increased calmness and empathy—develop gradually over time. Each meditation session will be a unique experience. I had a profound experience with this a few years ago on a silent meditation retreat—you can read more about it here.
So, if you find yourself bored during meditation, simply acknowledge, “This is what boredom feels like.” If you feel content, note, “This is what contentment feels like.”
“I’m Experiencing Physical Discomfort!”
Technically, there are no “problems” in meditation. However, if you’re experiencing physical pain, there are adjustments you can make to enhance your comfort. This post offers helpful suggestions.
Are Meditation Apps Helpful for Learning How to Meditate?
Absolutely! Many meditation apps offer useful features like interval bells to gently bring your focus back to your breath, customizable ambient sounds, and interactive guidance. My personal favorite is the Insight Meditation Timer. It offers numerous guided meditations, yet it remains simple and user-friendly. And I always appreciate their uplifting daily slogans:
Other apps that you might find beneficial include:
Further Resources to Support Your Meditation Journey
Looking for more information to learn how to meditate effectively? Explore these resources:
MINDFULNESS 101 ~ FREE seven-day introductory course!
Meditation for Beginners ~ 20 practical tips from zenhabits {an excellent resource!}
Mindfulness: The Basics from mindful.org
A highly recommended book for beginners is Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman.
You can also visit my resources page for more tools and information.
Happy meditating!
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Sarah Rudell Beach
Executive Director at Brilliant Mindfulness
Sarah is a writer, teacher, and mother. At Left Brain Buddha, she shares her journey of living and parenting mindfully, joyfully, and thoughtfully in her analytical left-brain world. Outside of work, she enjoys dancing, reading, and spending time with her children.
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