How to Meditate: 5 Meditation Tips for Beginners

Meditation is an ancient practice that uses specific tools and techniques to help practitioners center themselves in the present moment, encouraging self-awareness without judgment. Mindfulness, guided meditation, and body scan meditation are standard meditation techniques that can improve focus, concentration, mental health, and sleep quality. Through meditation, you can better understand how to hone your awareness, connect to the present moment, and find inner peace or calm.

Meditation requires practice and patience. Here are five meditation techniques to help start your meditation practice:

1. 1. Find a space and position. Find a quiet, distraction-free area, then settle into a comfortable position. If you want to try a classic meditation position, try the lotus position, which involves crossing your legs then placing your right foot atop your left thigh and your left foot atop your right thigh. If you need additional support, use a pillow or purchase a meditation cushion.
2. 2. Take inventory. A body scan is a popular meditation technique whereby you move your attention from one part of the body to the next, typically in the direction of head to toe (or vice versa). As you’re performing a body scan, take note of any physical sensations. This meditation technique can help address the parts of the body experiencing chronic pain or release tension brought on by stress or an intense emotional state.
3. 3. Lead with your breath. Breathing is a key component of meditation. Take some deep breaths, expanding your belly with a rich inhale and exhaling with a slow out-breath as your belly contracts. As you breathe, concentrate on how your lungs expand, and your body relaxes as you exhale.
4. 4. Let distractions come and go. It’s entirely normal for your mind to wander during meditation, especially if you’re new to the practice. The purpose of meditation is not to stop your mind from wandering, but to notice when it does, so you can gently redirect those thoughts without any judgment or frustration.
5. 5. Close your eyes. Closing your eyes during your session can help improve focus. By shutting off the flow of visual information, your other senses will heighten, and you’ll be more in tune with the sensations inside you and happening around you. Embrace all the sensations with an open heart and mind.
   

You can practice many different types of meditation, such as loving-kindness meditation, transcendental meditation, walking meditation, or visualization. You can also seek out a meditation teacher or access your own daily meditation through various meditation apps. Here is a step-by-step guide to help you through your first meditation:

• Find a quiet place to sit. Find a distraction-free location where you can sit in peace. Find a place to sit, whether it’s a chair or the floor, and get into a comfortable position.
• Set a timer. If this is your first time meditating, determine the length of your session without judgment. After deciding the duration, set a timer so you can focus without worrying about tracking your own time. Some apps and websites have meditation trackers that allow you to input your time to track your progress.
• Be an observer. As you begin, close your eyes. Keep your breathing steady and intentional. Feel what’s happening inside of your body and observe without judgment. Check in with any sensations, even if it feels uncomfortable, and feel your body’s weight against the chair or floor. Take in the sounds and smells around you.
• Scan your body. Continue to turn your attention inwards. Starting at one end of your body, slowly move your attention throughout the body and take note of what’s speaking to you. Do not try to alter any thoughts or feelings. Simple awareness is the goal.
• Focus on your breath. As you become aware of what’s happening in your inner world, follow the lead of your breath. Try counting each inhalation and exhalation. If you don’t want to count your breaths, try counting to 10 repeatedly. Placing one hand on your stomach and one hand against your chest can help you tune in and follow your breath. Do this until your timer goes off.
• Let your mind wander. Before opening your eyes, allow your mind to wander for 20–30 seconds before concluding your session.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.