Step-by-Step Beginner´s Guide to Meditation

By Jorge A Cevallos, MD

21/01/2022

Is meditating difficult? Would not I need candles and all sorts of items? Our preconceptions on meditation can have us exaggerate the difficulty or the ease implied in a meditation practice. For a beginner, this process should ideally begin as simple as possible and progressively advance in complexity (1). Meditation involves core principles that are contained in the outlined steps (2). Let us read these steps once or twice to get the idea, and then, let´s have a go at it!

To start off, find a place you can relax, have a timer at hand (your phone will work) and let´s get going with the following steps:

1. Sit down in a quiet or calm place (if not possible, you can also plug in your earphones and listen to some white noise).

2. Set a timer

When we are beginners, it is recommended to start small (5-10 minutes), and progressively increase the time as your practice develops.

3. Become aware of your body

Make sure the position you adopted to sit is stable and you can stay in it for the duration of the meditation.

4. Feel & visualize your breathing

Pay close attention to the air gently coming in through your nose, brushing by your throat, filling your lungs, to then repeat the process and gently leave your body. Focus your attention on this process.

5. Take notice when your mind wanders

When this happens, do not ask why it happened, simply return your attention to your breathing. This is normal and will improve with practice.

6. Once your timer rings

Slowly open your eyes, notice the environment. Pay attention to the sounds around you. Notice how your thoughts and emotions feel.

Congratulations! You have now taken the first step in your meditation journey. With consistency and practice, you will become a skilled meditator!

A great way to build the habit into your lifestyle is to start off with 5 minutes daily and progressively increase the time every week. For example, first week: 5 minutes daily. Second week, 6 minutes daily. Third week, 7 minutes daily. Then, adjust it accordingly to your goals.

Notice that one of the most important aspects of a meditation practice is to become aware of how and when our mind wanders (3), without thinking why, to then bring back the focus of our attention to our breathing; do this process with kindness and without judgement (2).

Stay tuned for progressive skills and methods to add or consider for your growing meditation practice!

References

1. How to Meditate - Mindful [Internet]. [cited 2022 Jan 20]. Available from: https://www.mindful.org/how-to-meditate/#how

2. Matko K, Sedlmeier P. What Is Meditation? Proposing an Empirically Derived Classification System. Frontiers in Psychology [Internet]. 2019 Oct 15 [cited 2022 Jan 20];10:2276. Available from: /pmc/articles/PMC6803504/

3. Norris CJ, Creem D, Hendler R, Kober H. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Frontiers in Human Neuroscience [Internet]. 2018 Aug 6 [cited 2022 Jan 20];12. Available from: /pmc/articles/PMC6088366/