How To Do Meditation? Beginners Guide Step By Step Instructions

Embarking on a journey of meditation is an enriching experience that can bring tranquility and mindfulness to your daily life. As a beginner, it’s essential to approach the practice with simplicity and an open mind.

How To Do Meditation?

Here are simple steps to relax your mind and to increase concentration. Meditation is nothing but a “no thinking” state of mind. For beginners it is hard to concentrate and not to think about anything. There is law for every action there is an equal and opposite reaction, so if you think about not thinking anything, then thoughts will come to you rapidly. So instead of stopping thinking for beginners I will suggest step by step body relaxation by thinking about your own body. This will help you to stop other thoughts to come towards you. Even though this is not the final state that is deep trance of meditation but really helpful to relax mind and body.

Meditation Guide - How To Do Meditation?
Meditation Guide – How To Do Meditation?

Step by Step Guide

Here are 5 minute meditation guide steps which are very easy to follow. These are super simple steps useful for beginners as well students.

  1. Choosing the Right Time: Selecting a specific time for meditation can contribute to its consistency. Whether it’s in the morning to start your day with a clear mind, during a break to refresh your focus, or in the evening to unwind, find a time that aligns with your routine. Consistency is key to establishing a lasting meditation practice. Select free time, in the early morning if possible, and sit quietly.
  2. Finding Your Quiet Space: Choose a location where you can minimize external distractions. It doesn’t have to be a dedicated meditation room – just a quiet corner or a serene spot in your home or nature will suffice. The goal is to create an environment that fosters focus and relaxation. Allow your eyes to survey the surrounding environment, your eyes to receive sounds.
  3. Setting the Scene: Create a comfortable and inviting space for your meditation practice. Consider adding a cushion, blanket, or chair to support your posture. Personalize the space with items that evoke a sense of calmness, such as a favorite plant or a soft cushion. Relax your muscles.
  4. Selecting a Comfortable Posture: Your posture plays a crucial role in the effectiveness of your meditation. Sit or lie down in a way that feels natural and comfortable for you. If sitting, keep your back straight, shoulders relaxed, and hands resting comfortably. If lying down, maintain a position that supports alertness without inviting drowsiness. After spending some time observing this external world, close your eyes and bring your awareness from the outside to the inside. Or if you are sitting in the room, dim the room light. Sit straight on comfortable chair, close your eyes.
  5. Relax Body from Bottom to Top: Start relaxing body by concentrating on different parts of your body. Start with lower part of body. Instruct your mind to relax foot heel, toes, ankle, shin, knee, thigh, go step by step. While concentrating on different body you will find that you have full concentration on your self. Other thoughts has already stopped coming to mind.
  6. Move a step ahead. After relaxing both the legs, concentrate on waist, stomach, back. All parts from waist to neck.
  7. Now important part (head part) relaxation. Start relaxing from chin, lips, right cheeks, left cheeks, eyes, eyebrows, forehead, left head, right head, and now relax whole head. While doing this you will realize that you are already relaxed and completely concentrating on breathing. Sit quietly and observe your breathing.
  8. Embracing Simplicity: As a beginner, resist the urge to complicate your meditation practice. Start with short sessions, perhaps five to ten minutes, and gradually extend the duration as you become more comfortable. Remember, the essence of meditation lies in its simplicity.
  9. Keep concentrating on breathing. Breath in and breath out. While breathing in you will feel very positive and outgoing breath will take away your negativity. Breathing is the movement of prana and prana is the life source and life energy which has polarities: inspiration and expiration. Inspiration is cold and expiration warm. Together they create a natural biorhythm. Continue the same for next few minutes.
  10. Feel It: Feel the happiness, feel the freshness. After 5 minutes slowly open your eyes. Meditation is necessary to bring harmony to one’s daily living. Keep in mind, however, that the above described results of meditation are the fruits only of committed and regular practice.
  11. Cultivating a Beginner’s Mind: Approach your meditation practice with curiosity and an open mind. Release any preconceived notions or expectations. Meditation is a journey of self-discovery, and each session is an opportunity to explore the inner landscape of your mind.

Things to Remember Before Starting Meditation

Here are few thing to prepare before you start using meditation guide.

  1. Avoid heavy food just before meditation. Choose a time at least half an hour after lunch or dinner. As during the meditation whole concentration is diverted to specific thing, we don’t want it will effect your digestion system. Let give enough time to your body to digest food.
  2. Finish urgent work, if any you have. This urgent work might loose your concentration. Remember relax mind gives more concentration and ultimately more successful meditation.
  3. Switch off electric appliances that could disturbed with noise such as oven, dishwasher, rice cooker, alarm clock, mobile phone, door bell etc.
  4. Choose comfortable place. Something that is comfortable and allow straight sitting position.
  5. Wear loose cloths. Remove shoes and any other things that makes you feel tightness or pain.
  6. Don’t expect lots right from first meditation sitting. Its a step by step relaxing process.

Basic Techniques for Beginners

Focusing on the Breath

One of the most accessible and effective meditation techniques for beginners is focusing on the breath. Find a quiet and comfortable place to sit or lie down. Close your eyes, take a few deep breaths, and then allow your breathing to return to its natural rhythm.

  • Direct your attention to the sensation of your breath.
  • Notice the inhales and exhales, the rise and fall of your chest or abdomen.
  • If your mind starts to wander, gently bring your focus back to your breath.
  • Continue this practice for a few minutes, gradually extending the duration as you become more comfortable.

Body Scan Meditation

The body scan technique involves bringing mindful awareness to different parts of your body. This helps release tension and promotes relaxation.

  • Start by bringing attention to your toes and work your way up or vice versa.
  • Focus on each body part, noting any sensations or areas of tension.
  • As you breathe, visualize tension melting away, leaving each body part relaxed.
  • This technique helps cultivate awareness of the mind-body connection.

Guided Imagery Meditation

Guided imagery involves creating a mental image or scenario to focus the mind. This technique can be particularly helpful for beginners who may find it challenging to maintain focus on their own.

  • Find a guided meditation recording or use your imagination to create a peaceful mental landscape.
  • Visualize a serene place—a beach, a forest, or any calming setting.
  • Engage your senses in the visualization, incorporating details like sounds, smells, and textures.
  • Allow yourself to immerse in this mental imagery, fostering a sense of relaxation and peace.

Tips for Success

  • Start with Short Sessions: As a beginner, begin with shorter meditation sessions and gradually extend the duration as you feel more at ease.
  • Be Patient: It’s normal for the mind to wander; be patient and gently bring your focus back to the chosen meditation technique.
  • Experiment: Explore these techniques and find what works best for you. There’s no one-size-fits-all approach to meditation.

Breathing Exercises

The breath is a fundamental anchor in the practice of meditation, serving as a gateway to mindfulness, relaxation, and inner calm. Understanding the importance of breath and incorporating specific breathing exercises can significantly enhance your meditation experience. Let’s delve into the significance of breath in meditation and explore a couple of basic breathing exercises suitable for beginners:

Importance of Breath in Meditation

The breath is a constant and accessible point of focus. By paying attention to the breath, you bring your awareness to the present moment, grounding yourself and quieting the fluctuations of the mind. Conscious breathing not only fosters relaxation but also promotes a deeper connection between the mind and body, creating a harmonious foundation for meditation.

Basic Breathing Exercises for Beginners

  • Diaphragmatic Breathing (Deep Belly Breathing): This exercise encourages diaphragmatic breathing, promoting relaxation and a sense of calmness. Practice this technique for a few minutes, gradually extending the duration as you become more comfortable.
    • Find a comfortable sitting or lying position.
    • Place one hand on your chest and the other on your abdomen.
    • Inhale slowly through your nose, allowing your abdomen to expand while keeping your chest relatively still.
    • Exhale slowly through your mouth or nose, feeling your abdomen contract.
    • Continue this deep belly breathing, focusing on the rise and fall of your abdomen.
  • 4-7-8 Breathing (Relaxing Breath): The 4-7-8 technique is known for promoting relaxation and reducing stress. Repeat this cycle for four breaths initially, gradually increasing as you feel comfortable.
    • Sit comfortably and place the tip of your tongue against the back of your upper front teeth.
    • Inhale quietly through your nose to a mental count of four.
    • Hold your breath for a count of seven.
    • Exhale completely through your mouth to a count of eight, producing a gentle “whoosh” sound.
    • This completes one breath cycle.

Tips for Effective Breath Awareness

Incorporating these basic breathing exercises into your meditation practice can deepen your connection to the present and enhance the overall benefits of meditation. Experiment with different techniques to discover what resonates most with you, and enjoy the transformative power of conscious breath in your journey towards mindfulness.

  • Natural Rhythm: Allow your breath to follow its natural rhythm. There’s no need to force or control it.
  • Mindful Observation: Observe the sensations of the breath, such as the coolness of the inhale and the warmth of the exhale.
  • Be Present: Whenever your mind wanders, gently bring your focus back to the breath. Each breath is an opportunity to anchor yourself in the present moment.

Mindfulness in Daily Life

Mindfulness isn’t confined to the moments spent on a meditation cushion; it’s a way of being that can permeate every aspect of your daily life. Integrating mindfulness into routine activities allows you to cultivate a sense of presence, focus, and appreciation for each moment. Here are some practical suggestions on how to infuse mindfulness into your daily life:

Tips for Cultivating Mindfulness
  • Mindful Morning Routine: Begin your day with intention. Instead of rushing through your morning routine, savor each step mindfully. Notice the sensation of water during your shower, the taste of your breakfast, and the warmth of your cup of tea or coffee. Be fully present in these moments, setting a positive tone for the day ahead.
  • Mindful Eating: During meals, put away electronic devices and focus on the sensory experience of eating. Chew your food slowly, savoring the flavors and textures. Pay attention to how different foods nourish your body. This practice not only enhances the enjoyment of meals but also fosters mindful awareness of your body’s signals of hunger and fullness.
  • Mindful Walking: Whether you’re walking to work or taking a stroll in nature, practice mindful walking. Feel the ground beneath your feet, notice the movement of your body, and observe the surroundings without judgment. Walking mindfully can turn a routine activity into a moving meditation, grounding you in the present moment.
  • Mindful Breathing at Work: Integrate short moments of mindful breathing into your workday. Take a few conscious breaths before starting a new task or during a short break. This can help refresh your mind and enhance focus. Pay attention to the present moment rather than getting lost in thoughts about the past or future.
  • Mindful Listening: Practice active and mindful listening during conversations. Put away distractions, make eye contact, and truly engage with the speaker. Allow the words to unfold without planning your response in advance. This fosters deeper connections and enhances the quality of your interactions.
  • Mindful Evening Reflection: Dedicate a few minutes in the evening to reflect on the day. Review your experiences without judgment. What brought you joy, and what challenges did you overcome? This practice promotes self-awareness and gratitude, contributing to a more peaceful night’s sleep.

Common Challenges

Understanding these challenges and learning how to overcome them is an integral part of building a sustainable meditation practice. Embracing the challenges of meditation is an integral part of the journey. Each obstacle is an opportunity for growth and learning. Remember, consistency and patience are the keys to overcoming these challenges. By acknowledging and navigating these hurdles with an open heart and mind, you’ll gradually build a meditation practice that aligns with your unique journey toward inner peace and mindfulness. Here are some common hurdles faced by beginners, along with tips to overcome them and maintain consistency:

Wandering Mind

The mind naturally tends to wander, leading to a stream of thoughts that can distract from the meditation practice. Acknowledge that a wandering mind is normal. When you notice your thoughts drifting, gently guide your focus back to your breath or chosen point of concentration. Be patient with yourself; it’s part of the meditation journey.


Feelings of restlessness or impatience may arise, especially for beginners seeking immediate results. Understand that meditation is a gradual process. Embrace the practice with an open mind, and allow the benefits to unfold over time. If restlessness persists, experiment with different meditation techniques to find what suits you best.

Physical Discomfort

Physical discomfort, such as stiffness or discomfort in the legs or back, can hinder the meditation experience. Prioritize comfort. Experiment with different postures or use props like cushions or chairs to support your body. Regular stretching or yoga can also complement your meditation practice by promoting flexibility and relaxation.

Inconsistent Practice

Maintaining consistency can be challenging, especially in the early stages of establishing a meditation routine. Start with realistic goals. Begin with short sessions and gradually increase the duration as you become more comfortable. Set a regular time for meditation each day, making it a non-negotiable part of your routine. Consider finding a meditation buddy or joining a community for added accountability and support.

Expectations and Judgments

Setting unrealistic expectations or judging the meditation experience can create unnecessary pressure. Release expectations and judgments. Meditation is a personal journey, and each session is unique. Embrace the process without attaching specific outcomes. Celebrate the moments of calmness and awareness, regardless of how fleeting they may be.

Time Constraints

Busy schedules may make it challenging to find time for meditation. Integrate meditation into your routine by starting with short sessions. Consider breaking up longer sessions into shorter intervals throughout the day. Even brief moments of mindful breathing can contribute to your overall well-being.

Lack of Guidance

Without proper guidance, beginners may feel uncertain about whether they are meditating correctly. Utilize resources such as guided meditations, meditation apps, or instructional videos. Joining a meditation group or seeking guidance from experienced practitioners can provide valuable insights and encouragement.


Q. How do I start meditating for the first time?

To start meditating for the first time, find a quiet and comfortable space. Sit or lie down in a relaxed position. Begin by focusing on your breath, observing its natural flow. Gradually extend the duration as you become more comfortable with the practice.

Q. Do I need any special equipment or props to meditate?

No, you don’t need any special equipment. A quiet space and a comfortable seat or cushion are often sufficient. Some people find a meditation cushion or chair helpful, but it’s not necessary.

Q. How long should I meditate as a beginner?

As a beginner, start with shorter sessions, such as 5 to 10 minutes, and gradually increase the duration as you become more accustomed to the practice. Consistency is more important than duration.

Q. Can I meditate lying down?

While sitting is a common posture, you can meditate lying down if it helps maintain comfort and focus. However, lying down may increase the likelihood of falling asleep, so be mindful of that.

Q. What should I focus on during meditation?

Focus on your breath or another point of concentration. The goal is not to eliminate thoughts but to gently bring your focus back whenever your mind wanders.

Q. How do I deal with a wandering mind?

It’s normal for the mind to wander. Acknowledge the thoughts without judgment and gently redirect your focus to your breath or chosen point of concentration.

Q. Is it okay to meditate with guided sessions or music?

Yes, guided meditations or calming music can be beneficial, especially for beginners. They provide structure and support in maintaining focus.

Q. How often should I meditate?

Start with a few sessions per week and gradually increase the frequency as the practice becomes more comfortable. Consistency is key to experiencing the benefits of meditation.

Q. Will I experience immediate benefits from meditation?

While some people may notice immediate benefits, meditation is a skill that develops over time. Be patient and consistent in your practice.

Q. Should I close my eyes during meditation?

Closing your eyes can help minimize external distractions, but some people prefer a soft gaze or keeping their eyes partially open. Experiment and find what works best for you.

Q. Can I meditate if I have a busy mind?

Yes, a busy mind is common, especially in the beginning. Accept it as a normal part of the process, and gently bring your focus back to your chosen point of concentration.

Q. Is there a “right” way to meditate?

There’s no one-size-fits-all approach. Meditation is a personal practice, and there are various techniques. Explore different methods and find what resonates with you.

Q. What is the correct way to meditate?

There’s no universally “correct” way. The key is finding a method that suits you. Whether it’s mindfulness, loving-kindness, or transcendental meditation, choose a practice that aligns with your preferences and goals.

Q. How do I know if I meditate correctly?

You’re meditating correctly if you feel a sense of calm and increased awareness. There’s no strict criterion; trust your experience and the positive changes you may notice over time.

Q. When is the best time to do meditation?

The best time to meditate is when it fits into your schedule and you can be consistent. Morning sessions can set a positive tone for the day, but any time that works for you is suitable.

Q. Every time I am trying to do meditation, I fall asleep. Is this normal, and how can I avoid it?

Falling asleep during meditation is common, especially if you’re tired. To avoid it, try sitting up straight, meditating at a time when you’re naturally more alert, or experimenting with different postures. If it persists, consider meditating at a different time of day.

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