Meditation For Beginners: A Guide for Understanding The Basics

Meditation For Beginners: A Guide for Understanding The Basics

Meditation For Beginners: Understanding The Basics
Here’s a meditation guide for beginners – to help you to relax, clear your mind and revitalize your energy.

Have you ever vented to someone about how stressed out you are. And they responded with something like: “You should really try meditation…”?

So you thought: “Geez! I already have a million and one things to do – which is why I’m stressed! I don’t have time to add in meditation!”

Here’s the irony.

You gotta take time to meditate exactly because you have a million and one things to do!

By simply taking a few minutes out of your day to sit quietly, you can release the tension you’ve been holding onto.

  • I’m not only saying this because I studied to be a meditation teacher – and passionately teach it to my clients.
  • I’m saying this because psychologists, doctors, neuroscientists, and university researchers all agree: meditation is an effective method for relaxation

Pssst….I love meditation so much, I wrote a book called Instant Calm – which shares a range of simple 2 minute sensory meditations – and has been praised by world renowned experts on meditation.

beginner's meditation to reduce stress
Meditation has a range of benefits:

  • Relaxes the mind – when you’re dealing with uncomfortable feelings like anger, fear, grief and self-loathing.
  • Improves how quickly people learn.
  • Stops obsessive anxious thoughts
  • Helps control pain.
  • Reduces age-related memory loss.
  • Lowers blood pressure.
  • Improves the immune system.
  • Linked to longevity

Ok. So…hopefully you’re now open-ish to meditation!

Here’s where to start!

A Meditation Guide With 5 Tips for Beginners

  • Pssst…Scroll down right now for two fun 2 minute meditations if you want to get started immediately.

1. Determine the Best Time to Meditate

If you’re serious about meditating every day, it’s important to make it a habit.

The best way to make something a habit is to schedule it into your day.

I recommend mornings – so you go into the day clear minded.

2. Make Sure You Won’t Be Interrupted

One of the main goals of meditation is to clear your mind. But this is impossible to accomplish if you’re constantly being interrupted by screaming kids or or a ringing phone.

So find a time and place where there will be no interruptions.

If you have constant distractions at home, you could try doing a meditation in your car before walking into work.

anxiety is like a toddler
3. Think of Meditation As an Important Mental Health Practice

Every morning when you wake up, you brush your teeth and get dressed.

You think of these habits as necessities.

Well, you need to start thinking about meditating as a necessity too.

You need to start thinking of meditation as good for your “mental health” – and prioritize it.

4. Start With Simple Meditations for Beginners.

it's often hard for beginners to meditate

When you sit down for your first meditation, make sure it’s short and simple.

It can even be as short as two minutes.

In fact, 2 minutes of meditating is better than getting frustrated trying to do 30 minutes – and giving up!

In my book Instant Calm I offer a range of simple 2 minute meditations you can try.

I purposefully made the meditations feel like fun – so you’re more likely to do them.

I’m sneaking you 2 of these short meditations from my book Instant Calm – below!

A Fun and Easy 2 Minute Meditation for Beginners

  • Below is an image of a rainbow with a dot in the middle.
  • Plus an image with white fluffy clouds (further down below).
  • Scroll down for instructions.

a fun beginner's meditation with an optical illusion

clouds for beginners to meditation to stare into

Here’s what I want you to do.

  • I want you to stare at the dot in the middle of the rainbow in image #1. Basically, I want you to “meDOTate” on the dot –and only the dot – for anywhere from 30 seconds to 2 minutes.
  • After staring at the dot in the rainbow, I want you scroll down to the second image of the clouds. Blink your eyes a few times, then find a particularly white fluffy cloud to stare into.
  • You will be greeted by a very cool optical illusion – as well as a nice, relaxing, feeling of calm. Sigh. . . ..

Are you done?

Did you see an optical illusion?

The better you are at mastering your thoughts and focusing only on that dot, the better this bonus optical illusion reward will be for you.

If you regularly practice this fun “MeDOTation,” you will be learning how to master your misbehaving thoughts – and be able to move on to more advanced meditation techniques.

Inside my book Instant Calm I have many more simple 2 minute sensory meditations!

Here’s a peek at a second short meditation – excerpted from my book Instant Calm.

A Second Simple 2 Minute Meditation for Beginners

Many studies report that the smell of Vanilla can boost happiness and decrease stress—including one study by The Sloan-Kettering Cancer Center in New York.

The Center actually tested the effects of five different fragrances on 85 patients undergoing an MRI scan.

Vanilla was rated the number one most relaxing scent.

In fact, patients exposed to the Vanilla smell reported 63% less anxiety and claustrophobia than those not exposed.

Sloan-Kettering was so impressed by Vanilla’s relaxing benefits, that they now include the smell of Vanilla as a standard part of their MRI scans.

Here’s what I want you to do.

  • Get a bottle of Vanilla Essential oil and hold the open bottle beneath your nose.
  • Inhale the scent for 4 seconds as you repeat the following silently to yourself: ”I am stronger than my challenges.”
  • Exhale for 4 seconds as you repeat the following silently to yourself: ”My challenges are making me stronger.”
  • Repeat this inhale /exhale mantra sensory scent meditation for anywhere from 30 seconds to 2 minutes.
  • Enjoy a nice relaxing feeling of calm.

I have many more sensory meditations inside of Instant Calm – each based on each of your 5 senses.

(Pssst…I even have a Chocolate Meditation in the “Taste Sensory Meditation” section of my book.)

But it’s not enough to find meditations you want to do.

You also must make sure you actually do them – which requires you scheduling meditation into your day!

5. Start Your Beginner Meditation Practice Today

Have you tried meditation in the past, but quickly gave up because you just couldn’t focus or clear your mind?

You’re not alone!

This is the case for just about every beginner.

We’ve spent our whole lives living a fast-paced life.

Clearing the mind goes completely against what we’ve trained ourselves to do.

guide for beginners need to make meditation a habit
That’s why it can feel impossible to clear your mind during meditation at first.

In fact, it may take a few weeks to really notice an improvement in focus.

But the improvement will come. And it will be life-changing.

Start now – and in 30 days you will feel like a meditation pro!

Remember, no matter how busy you are, you can always find time for a short, 2-minute meditation.

Check out all the fun and simple 2 minute meditations in Instant Calm!

Think happier. Think calmer.

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