How to Meditate for Beginners


One of the most popular forms of meditation throughout the world’s spiritual traditions is the breath meditation. With the hectic pace and demands of modern life, countless of people feel stressed and over-worked. When the body is stressed and the mind is fatigued there is a tendency for the breath to be shorter, sharper and shallower.

When the breath is shallow, we are not taking in sufficient oxygen and we are not eliminating sufficient carbon dioxide. As a result, our bodies are oxygen starved, and a toxic build-up occurs. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.

Working with the breath meditation carries with it significant health benefits, they are stress reduction, promotes better sleep, lower blood pressure, improved cardiovascular function, improved immunity, and the ability to stay centered in the midst of all the turmoil that’s going on around you.

The truth is, you can learn the basics of meditation in under five minutes. Just sit in a comfortable position, straighten your back, breathe deeply, and follow your breath. It’s as simple as that! If you do it regularly, you’ll find that it won’t be long before you’re feeling more relaxed and enjoying life more.

To get a quick taste of meditation, follow these instructions:

  1. Find a quiet place and sit comfortably with your back relatively straight.
  2. Take a few deep breaths, close your eyes, and relax your body as much as you can.
  3. Choose a word or phrase that has special personal or spiritual meaning for you.
  4. Begin to breathe through your nose, and as you breathe, repeat a word or a phrase quietly to yourself.
  5. Keep the meditation going for five minutes or more; then slowly get up and go about your day.

In summary, begin by sitting and breathing exactly as you did or counting your breaths and when you feel settled allow your attention to focus either on the sensation of your breath coming and going through your nostrils or on the rising and falling of your belly as you breathe.