One of the most frequent questions I encounter is, “How do I even Learn To Meditate?”
This is often quickly followed by, “What exactly should I do? What’s the right posture? How long should my sessions be? Are there any essential resources to help me learn to meditate?”
And then, inevitably, a week or so later, I’ll hear, “I tried meditating, but nothing happened. Am I doing it wrong?”
I truly appreciate these questions! It’s exciting to see the growing awareness of the incredible advantages that a consistent meditation practice can bring into our lives. Research is increasingly revealing the profound impact of even short periods of daily meditation. Studies suggest that dedicating just 12 minutes a day to meditation over eight weeks can lead to significant changes in brain structure and function, reduce anxiety levels, strengthen immune response, and foster greater happiness and overall well-being.
While the practice of meditation is fundamentally simple, embarking on the journey to learn to meditate can sometimes feel a bit daunting. Let’s break down the essentials to get you started.
Getting Started with Meditation: Your First Steps
How Long Should You Meditate When You’re Learning to Meditate?
If you’re new to meditation and eager to learn to meditate effectively, it’s best to begin gradually. Start with just 5 minutes of meditation each day. Over the following weeks, slowly extend the duration of your sessions. When I first began to learn to meditate, even five minutes felt like a long stretch of time. Now, I meditate for 30 minutes daily, and often, I’m surprised by how quickly the time passes!
Where is the Best Place to Learn to Meditate?
Find a peaceful and comfortable spot where you can sit undisturbed. You can choose to sit on the floor, perhaps using a cushion or pillow for support if needed. Alternatively, you can sit upright in a chair with your feet flat on the floor.
While some meditation guides advise against lying down, suggesting it can lead to drowsiness, I believe the most effective posture is simply the one that works best for you, as long as it keeps you awake and alert! I particularly appreciate Jon Kabat-Zinn’s description of the ideal meditation posture as one that “embodies dignity and wakefulness.” Aim for an upright posture that reflects alertness, but avoid rigidity and tension – think upright, not uptight! 😉
You can learn to meditate virtually anywhere. However, creating a designated meditation space within your home can be beneficial for establishing a consistent practice. You can explore more about setting up your own meditation space at home here.
What is the Technique to Learn to Meditate?
The simplest meditation technique, particularly for beginners learning to meditate, is breath counting. In this method, you count each inhale and exhale with the same number. This focuses your mind on the rhythm of your breath. For example, you might mentally note “One” as you inhale, “One” as you exhale, “Two” as you inhale, “Two” as you exhale, and so forth. Continue this sequence up to ten, although it’s common for the mind to wander before reaching ten! If you lose count or your mind drifts, simply gently return to “One” and begin again. If counting doesn’t resonate with you, you can simply repeat to yourself “in, out…. in, out…” in sync with your breath.
It’s inevitable that your mind will wander when you learn to meditate – in fact, that’s what minds naturally do! When you notice your attention has strayed, gently redirect it back to your breath. If you need to restart your counting because you’ve lost track, that’s perfectly fine. The crucial aspect is to avoid self-criticism or judgment for your wandering mind. Actually…
Recognizing that your mind has wandered is, in essence, the core of meditation. It’s about cultivating awareness of your mind’s activity.
Even the seemingly straightforward instruction to “follow your breath” can sometimes feel unclear. A helpful refinement is to focus your attention on where you most distinctly feel the sensation of breathing. Is it in your chest and lungs? At the tip of your nose? In your abdomen? This point of sensation becomes your anchor. Each time your mind drifts, gently guide your focus back to these physical sensations of breathing.
When thoughts arise during meditation, it’s easy to become engrossed, following trains of thought, analyzing them, and getting caught up in mental problem-solving. A useful technique is to simply acknowledge and label these thoughts: “worrying,” “planning,” “remembering.” Don’t get caught up in precisely categorizing each thought. The simple label “thinking” is perfectly sufficient.
And what if the thoughts persist? That’s perfectly acceptable. As 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 find this a wonderfully kind and accurate description of the practice of learning to meditate.
A comfortable zafu cushion can support your posture as you learn to meditate.
Making Meditation a Daily Habit
How to Fit Meditation into Your Daily Routine?
To successfully learn to meditate and make it a consistent part of your life, find the time of day that best suits your schedule and energy levels. Some individuals prefer to start their day with meditation, setting a calm and focused tone for the hours ahead. Others find that a midday meditation break during lunch offers a refreshing pause. For still others, evening meditation is ideal, helping to unwind and prepare for restful sleep.
The key is to establish meditation as a habit. With consistent practice over several weeks, it will naturally integrate into your daily routine, much like exercise or brushing your teeth! (And disregard the outdated advice that suggests habit formation takes only 21 days. Current research indicates it takes approximately 66 days for a new behavior to become routine).
The process of habit change over time actually creates new neural pathways in your brain. As you consistently practice meditation, it will become an ingrained part of your daily life. You can learn more about how to cultivate habits that support your meditation practice here.
Common Challenges and How to Overcome Them
“I Don’t Feel Anything Happening” – Managing Expectations
Meditation is fundamentally about non-judgmental awareness. It’s important to release any preconceived expectations when you approach your practice. In one meditation session, you might experience a moment of profound insight. In another, you might feel utterly bored. You might encounter restlessness and agitation, or you might feel deeply calm and relaxed.
Meditation is about embracing whatever arises in the present moment, without judgment or striving for a particular outcome. The benefits of meditation – such as increased self-awareness, improved self-control, greater calmness, and enhanced empathy – unfold gradually over time with consistent practice. Each individual meditation session will be unique. {I experienced this firsthand a few years ago during a silent meditation retreat – you can read more about that experience here.}
So, if you find yourself feeling bored during meditation, simply observe, “This is what boredom feels like.” If you experience contentment, acknowledge, “This is what contentment feels like.” There’s no ‘right’ or ‘wrong’ feeling in meditation; it’s simply about observing your present experience.
Physical Discomfort During Meditation
Technically, in meditation, there are no problems, only experiences. However, if you’re experiencing physical pain, there are adjustments you can make to enhance your comfort. Explore this resource for helpful suggestions.
Using Meditation Apps to Support Your Learning
Yes, there absolutely is an app for that! Numerous meditation apps offer helpful features such as interval bells (excellent for gently refocusing your attention on the breath), customizable ambient sounds, and interactive guided meditations. My personal favorite is the Insight Meditation Timer. It offers a vast library of guided meditations, yet remains simple and user-friendly. And I always appreciate their daily inspirational slogans!
Other meditation apps that you might find beneficial include:
- Calm
- Headspace
- Ten Percent Happier
These apps can be valuable tools as you learn to meditate and deepen your practice.
Resources to Help You Learn to Meditate Further
Visual guide to starting a meditation practice, emphasizing key steps for beginners.
Looking for more resources to support your journey to learn to meditate? Explore these helpful links:
MINDFULNESS 101 ~ FREE seven-day introductory course!
Meditation for Beginners ~ 20 practical tips from zenhabits, a fantastic resource!
Mindfulness: The Basics from mindful.org, a leading mindfulness organization.
For a comprehensive guide in book form, consider Mark Williams and Danny Penman’s Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World.
You can also visit my resources page for additional recommendations.
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 experiences and insights on living and parenting mindfully, joyfully, and thoughtfully amidst a busy, analytical life. In her free time, she enjoys dancing, reading, and spending time with her children.
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