A Complete Guide to Meditation for Beginners 2024

In this article we will explain the many benefits of meditation and types of meditation for beginners and how it can improve your life. From reducing stress to improving mental clarity, meditation has a lot to offer. Start your journey to inner peace today with these helpful tips.

What is Meditation

Meditation is a technique for improving mental and emotional health by training the mind to focus and become more aware. Studies have shown that meditation can help people reduce stress, anxiety, and depression. It can also help people manage chronic pain.

Though meditation is often thought of as a spiritual practice, the truth is that it has immense benefits for anyone and everyone. Whether you’re looking to improve your mental well-being, physical health or just want to find some peace and quiet in your hectic life, meditation can provide all of that and more.

Though the practice of meditation began as a spiritual tradition, its benefits have been recognized in western cultures and it is now practiced for health purposes and relaxation. The practice has also been studied more extensively in recent years and scientists are beginning to understand some of the ways that it can benefit our brains and bodies.

Meditation for beginners mountain
Meditation for Beginners

Benefits of Meditation as Proven by Science

There are many benefits of meditation, including reducing stress and anxiety, improving focus and concentration, and promoting overall well-being. Meditation can also help you to better understand yourself and your own thoughts and feelings. By taking the time to meditate, you can learn to control your reactions to stressors in your life, and become more calm and centered overall.

Numerous scientific research data show that meditation has significant effects on physical and psychological health such as reducing anxiety and stress, and enhancing a positive outlook and well-being.

Many scientific studies have been conducted to investigate the value of meditation for different physical ailments. The results of these studies clearly indicate that meditation made it use blood pressure as well as symptoms of irritable bowel syndrome and flare ups and people who have had ulcerative colitis. Meditation has been proven to ease the symptoms of anxiety and depression and help with insomnia.

Due to its numerous health benefits, meditation has been recommended by respectable institutions such as the Mayo clinic as a mind-body complementary medicine.

A regular practice of meditation has many benefits in terms of physical health and emotional well-being.

Why meditation is good for you

Physical well-being and health benefits

The scientific research on the benefits of meditation is convincing, and there are many ways to get started with this practice. Whether you choose to attend a class or use an app, start slowly and give yourself time to adjust. You may find that meditation becomes one of your favorite tools for better health!

Here are some of the health benefits of meditation:

Meditation can reduce stress

One of the key benefits of meditation is that it helps to reduce stress. Some of these benefits include reducing anxiety, reducing cortisol levels, improving sleep quality, and improving attention span and focus.

Meditation can help to lower cortisol levels, which in turn can help to improve our overall health. It can also help to improve our mental well-being by reducing feelings of anxiety and depression. Meditation has even been shown to increase grey matter density in certain areas of the brain, which is associated with better mental health.

Meditation has also been shown to reduce stress and stress related conditions including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.

One such study (A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation), an 8-week study using mindfulness meditation suggests that meditation had used the inflammatory response caused by stress.

Meditation helps to quiet the mind and cultivate a sense of peace and inner stillness. This can help to counteract the negative effects of stress on the body and mind. Meditation also helps to train the mind to be more focused and calm under pressure, which can be helpful in real-world situations.

Reducing stress is the number one reason that people practice meditation.

Meditation can reduce anxiety

According to a growing body of scientific evidence, meditation may be an effective way to reduce anxiety. A number of studies have shown that meditation can help to decrease anxiety symptoms and promote overall well-being. Additionally, meditation has been found to increase levels of feel-good hormones like serotonin and GABA, which can further help to reduce anxiety. If you’re interested in trying meditation for anxiety relief, there are many resources available to get started.

One such scientific study (Mindfulness-Based Interventions for Anxiety and Depression), suggests that mindfulness and meditation exercises may indeed reduce anxiety levels.

In a meta-analysis of 1,300 adults (Effects of the transcendental meditation technique on trait anxiety), researchers found that meditation may decrease anxiety. The effect was strongest in those who had the highest levels of anxiety.

Many other scientific studies have been contacted which have proven that regular meditation can help reduce anxiety and improve stress reactivity and and be able to better go with problems.

Meditation can lower blood pressure

There is a large body of evidence that supports the use of meditation for decreasing blood pressure. A 2006 study published in the journal Hypertension, for example, found that transcendental meditation (TM) significantly reduces both systolic and diastolic blood pressure in people with high blood pressure. In addition, a 2012 study published in the journal of Cardiovascular Disease found that mindfulness meditation was associated with a significant reduction in blood pressure.

A meta-analysis of 12 scientific studies (Investigating the effect of transcendental meditation on blood pressure), that enrolled around 1,000 participants found that meditation helped reduce blood pressure. This was especially effective among all their volunteers and those who had higher blood pressure prior to the study.

An interesting find is that for individual’s home meditate regularly, blood pressure decreases not only during meditation but also over time.

Meditation has thus been proven to lower blood pressure for people who have hypertension. Meditation can also reduce strain on the heart and arteries, helping to prevent heart disease.

There are likely several reasons why meditation may help to lower blood pressure. One possibility is that it helps to reduce stress and tension, which can play a role in elevating blood pressure. Additionally, meditating may help to promote relaxation and better breathing habits, both of which can also help lower blood pressure.

Meditation for beginners
Meditation for beginners

Meditation can control chronic pain

Research suggests that meditating regularly could be beneficial for controlling chronic pain.

A systematic review of the effects of mindfulness meditation on pain found that mindfulness meditation is effective in reducing pain intensity and unpleasantness. Participants who received mindfulness meditation reported a reduction in both their current pain intensity and their pain-related disability. Additionally, they found that reductions in pain were maintained at 3-month follow-up assessments.

These findings suggest that mindfulness meditation may be a useful adjunct treatment for chronic pain, especially when combined with other treatments such as cognitive behavioural therapy or physical therapy.

In another a study of meditation for pain control, researchers found that after eight weeks of training, participants were better able to control their chronic pain.

They also found that the meditators showed changes in their brain function, including increased activity in areas involved in pain control. These findings suggest that meditation may help people manage chronic pain.

A review of 38 studies (Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis), concluded that mindfulness meditation could reduce pain, improve quality of life and decrease symptoms of depression in people with chronic pain.

In another study of 3,500 participants (Meditation programs for psychological stress and well-being), meditators showed a greater ability to cope with the pain and even experienced a reduced sensation of pain.

Meditation can also diminish the perception of pain in the brain. This may help treat chronic pain as a complement to traditional health care or physical therapy.

Meditation may improve sleep

There is some scientific evidence that meditation may help improve sleep quality. A study published in the journal BMC Complementary and Alternative Medicine found that mindfulness meditation may be helpful for people with insomnia. The study participants who received mindfulness-based therapy reported fewer sleep problems and improved sleep quality, compared to those who did not receive the therapy.

A 2014 study (A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia), was conducted to evaluate the efficiency of mindfulness meditation for the treatment of chronic insomnia. The study suggests that mindfulness meditation appears to be a viable treatment option for adults with chronic insomnia and could provide an alternative to traditional treatments for insomnia. 

You can try one of the many guided meditations for sleep, to help you relax and sleep easily. You can also listen to relaxing sleep music to help you sleep better and more easily.A study published in the journal JAMA Internal Medicine in 2016 showed that mindfulness meditation may be helpful for people who have trouble sleeping. The study found that people who participated in an eight-week mindfulness meditation program fell asleep faster and slept more soundly than those who didn’t participate in the program.

For insomnia another study of 54 adults with chronic insomnia who were given a practice a form of mindfulness-based stress reduction technique, experienced improved sleep and a reduction in insomnia severity.

There are many reasons why meditation may help improve sleep quality. One theory is that when people meditate, they focus on their breath and clear their mind of distractions. This can help people to relax and fall asleep more easily. Another theory is that during meditation, people learn to become aware of their thoughts and emotions, and this awareness can help them to deal with stressors that may interfere with sleep.

Practicing meditation regularly may help you control your thoughts that often leads to insomnia. Thus meditation can help you relax your body, and achieve a peaceful state conducive to restful sleep.

Please note: Always consult with your physician, medical  doctor or health care provider about practicing meditation as a supplement to other traditional medical treatments. 

Meditation for beginners candles

Meditation improves emotional well-being

A growing body of research indicates that mindfulness meditation may offer a range of psychological benefits, including reducing stress and anxiety, building emotional resilience, and improving mental well-being.

Here are some of the emotional and psychological benefits of meditation:

  1. Improving your ability to manage stress – Meditation helps you to focus on the present moment which eventually reduces the levels of stress and anxiety in your life.
  2. Promotes self-awareness – Meditation allows you to take a step back and objectively observe your thoughts, emotions and behavior. This increased self-awareness can help you make more mindful choices in your life.
  3. Increases happiness – A regular meditation practice can help increase levels of happiness and contentment in your life.
  4. Enhances compassion – Meditation can help to cultivate feelings of kindness, warmth and compassion for others.
  5. Encourages healthy habits – When you’re feeling stressed or overwhelmed, it’s easy to fall into unhealthy habits like eating junk foods.
  6. Gaining new insights on what’s going on with your life
  7. Meditation can reduce negative thoughts and may lead to a more positive outlook on life.

Meditation and the brain

Several studies suggest that meditation may physically change the brain and could potentially improve many health ailments and promote healthy behavior.

The study conducted in 2012 with researchers compared brain images from 50 adults who meditated and 50 adults who did not meditate.

The results of this study suggested that those who practice meditation for many years have more faults in the outer layer of the brain. This process may increase the brain’s ability to process information.

A 2018 study suggest s that training in meditation may be effective in preventing or reducing acute respiratory infection illness. 

Science considers meditation to be safe if practiced by healthy people.

Those with existing physical or mental health conditions should consult with their medical doctors before embarking on a meditative practice.

Types of Meditation for Beginners

There are many different types of easy meditation for beginners which can help you achieve inner peace and relaxation.

Mindfulness meditation

Mindful meditation is a form of meditation that focuses on being present in the moment. It teaches you how to focus your attention on your breath and the sensations in your body, while letting go of any worries or distractions that may be going through your mind.

This type of meditation can help you learn to be more aware of your thoughts and emotions, and to accept them without judgment. It can also help you learn to focus on the present moment instead of worrying about the past or future. Mindfulness is one of the best techniques of meditation for beginners.

Transcendental Meditation

Transcendental Meditation (TM) is a form of meditation that involves repeating a mantra or word while seated in silence with the eyes closed. The goal of TM is to achieve a state of inner peace and tranquility. TM has been shown to be an effective method for reducing stress and anxiety, improving sleep, and promoting overall well-being. TM is also a simple form of meditation for beginners.

Mantra meditation

Mantra meditation is a form of mindfulness meditation that involves repeating a mantra, or positive affirmation, to yourself. The goal of mantra meditation is to help you focus your attention and become more aware of the present moment. By focusing on the mantra, you can let go of intrusive thoughts and distractions, and simply be in the moment. Chanting mantras can be a great way of introducing meditation for beginners.

There are many different mantras that you can use for mantra meditation, and you can even create your own. Some popular mantras include “om,” “peace,” and “love.” It doesn’t matter what words you choose, as long as they have meaning for you and help you focus your attention. The key is to find a mantra that resonates with you and that you

Guided Meditation or Visualization

Guided meditation is a form of meditation in which you listen to a guide, either in person or a recorded voice, and follow their instructions. This type of meditation can be helpful if you find it difficult to meditate on your own, as the guide can help keep you focused. Guided meditations can also be tailored to specific purposes, such as relaxation or stress relief. Guided meditation can be an incredibly helpful tool for both beginners and experienced meditators alike.

You can even create your own guided meditation for beginners, by writing your own unique guided meditation scripts to fit your purpose, and reading it aloud using your phone or audio recorder.

Spiritual meditation

Spiritual meditation is a form of mindfulness meditation that focuses on the spiritual aspects of life. It can involve contemplation and deep reflection on religious or spiritual topics, or simply taking time to appreciate the beauty and wonder of existence.

Spiritual meditation can be practiced at home or in temples or churches.

A common practice during spiritual meditation is to use crystals, candles, incense and essential oils to heighten awareness. Examples of oils and incense used in meditation:

Loving kindness meditation

Loving Kindness meditation is a form of mindfulness meditation that is designed to cultivate feelings of warmth and kindness towards oneself and others. It’s often recommended for beginners because it is a relatively simple practice that can be done in any position, and doesn’t require any special equipment or training.

The basic practice involves sitting quietly and focusing on the breath for a few minutes, and then extending thoughts of goodwill and kindness towards oneself. After a few minutes of focusing on these positive thoughts, the practice then expands to include sending goodwill and kindness to friends, family members, strangers, and even enemies.

Tai chi Meditation for beginners

Tai chi

Tai Chi is a form of moving meditation that is typically practiced for health and relaxation purposes. It is a great form of exercise for beginners, as it is low impact and requires little coordination.

Tai Chi involves a series of slow, graceful movements that are meant to be done in a continuous flow. The goal is to focus on your breath and the movement of your body, and to relax your mind. Tai Chi can help to improve balance, flexibility, and strength, as well as increase feelings of peace and relaxation.

Qi gong

Qi gong is a great movement meditation for beginners that can help improve your focus and mental clarity. It involves slow, controlled movements and deep breathing, which can help to calm and center the mind. Additionally, qi gong can help to improve your overall physical health by promoting circulation and balance within the body.

There are many benefits of practicing Qi Gong, including reducing stress, improving sleep quality, and promoting overall well-being. If you’re interested in trying Qi Gong, there are many resources available online or in local community centers. Start with a few simple exercises and see how you feel.

Yoga meditation

Yoga is a form of physical meditation. Yoga meditation is a form of movement meditation that is perfect for beginners. It involves moving your body slowly and deliberately while focusing on your breath. This can help to calm and focus your mind, allowing you to find inner peace.

The practice of yoga meditation can help you to focus on the present moment, and to become more aware of your thoughts and feelings. This can lead to a greater understanding of yourself, and can help you to find solutions to problems or concerns that you may have.

Yoga meditation is often practiced in combination with other yoga poses, which can help to improve your flexibility, strength, and balance.

Meditation for beginners yoga

What you need before you practice meditation

A quiet setting

Meditation can be practiced anywhere, but it is preferable especially at the beginning to find a quiet space away from distractions in order to focus your mind easily. You can create your own meditation room or a corner of a room for your daily meditation practice.

A comfortable position

A comfortable physical position is helpful to free the mind to the practice of meditation. You can practice meditation sitting standing or lying down. You can also use a special meditation chair or meditation cushion to help you sit comfortably during your meditation.

Relaxed breathing

During meditation your breathing should be relaxed and slow, using the diaphragm muscle.

Focused attention

Concentration is the ability to focus our attention and it is a key factor in both meditation and mindfulness. When our mind is scattered and all over the place, it’s difficult to experience the peace and stillness that comes with true concentration. But with practice, we can learn to focus our attention more easily and eventually maintain that focus for extended periods of time. This focused attention allows us to explore the depths of our inner experience and ultimately leads to greater insight and understanding.

An open attitude

When you’re just starting out with meditation, it’s essential to keep an open mind. This allows you to be more receptive to the various techniques and teachings you’ll encounter. It also makes it easier to let go of any preconceived notions or expectations you may have about what meditation is “supposed” to be like. Keep your mind open and curious, and you’ll find that your meditation practice will deepen and grow more rich over time.

Practical ways to practice meditation for beginners

The question is how to meditate? The important thing and starting a meditation practice is to just start. You can start right now at your own pace and at your own place. Don’t let the different techniques confuse you, and don’t try to be perfect. 

Here are some practical tips to help you get started with meditation and making it a part of your daily routine.


When you’re meditating, it’s best to focus on your breath. You want to try to breathe deeply and slowly, in through your nose and out through your mouth. If you find that your attention wanders, gently go back and focus on your breathing.

When you first start meditation, it can be helpful to sit with your back straight and your eyes closed. This will help you focus better on your breath. As you get more comfortable with meditation, you may want to try other positions, such as sitting cross-legged or lying down.

Do a body scan meditation

Here is one way to do a body scan meditation for beginners:

  1. Sit or recline in a comfortable position.
  2. Close your eyes and take a few deep breaths, letting go of any thoughts or distractions that may be racing through your mind.
  3. Beginning with your head, focus on each body part in turn, slowly scanning them from top to bottom. As you do so, pay attention to any sensations you feel – from tension and tightness to tingling and warmth.
  4. You can combine breathing exercises with your body scan and visualize your breath flowing in and out of each part of your body.
  5. If your mind wanders, simply bring your focus back to the body part you are currently focusing on.
  6. Spend about 5-10

The best time to do a body scan meditation is before bedtime because it helps you to relax and unwind.

Repeat a mantra

For beginners, one of the best ways to meditate is by using a mantra.

A mantra is simply a word or phrase that you repeat over and over in your head during meditation. It can be any word or phrase that you find inspiring or calming, such as “I am at peace” or “let go.”

To use a mantra while meditating, sit in a comfortable position with your spine straight. Close your eyes and inhale and exhale deeply several times to relax your body and clear your mind. Then, begin repeating your chosen mantra quietly to yourself, focusing on the sound of the words and the sensations they create in your mind and body.

For beginners, it’s best to keep it simple. Choose a mantra that resonates with you and focus on repeating it mindfully. Don’t worry if your mind starts to wander – just bring your attention back to the mantra each time it does. With practice, you’ll find that your mind becomes quieter and more focused.

Continue repeating the mantra for 10-15 minutes,


When you first start to pray, it can be helpful to think of it as a form of meditation. This means that you should focus on your breath and on the words of your prayer. As you do this, you will find that your mind will begin to quiet down.

When you are first starting out, it may be helpful to pick a short prayer that you can say over and over again. This will help you to stay focused and calm. As you get more experienced, you may want to try longer prayers or even contemplative prayers.

It can be helpful to think of your prayer as a form of mantra meditation. In other words, rather than praying for something specific or thinking about all the different things you need to pray for, try to focus on the words or sounds of your prayer itself. This can help you to quiet your mind and drift into a more peaceful state.

Read inspirational literature

You can read some spiritual literature and reflect on its meaning. You can also read one of the best books on meditation. You can also take a meditation course for beginners.

Listen to uplifting music or words

Listening to relaxing music for meditation can be helpful for beginners. It can help to create a positive, relaxing atmosphere and provide a distraction from the chatter of your mind. However, it’s important not to get too attached to the music and to let go of any expectations or attachments to how it should sound. Instead, simply allow yourself to be present with the sounds and allow them to wash over you.

The key is to choose music that has a slow tempo and is calm in nature. This type of music can help you focus and relax, which are both important aspects of meditation. Additionally, you may want to consider using headphones so that you can really zone in on the music and block out any other distractions.

Focus on positive emotions

People often think that in order to meditate, they need to clear their mind of all thoughts and emotions. But this is not the case. In fact, beginners should focus on cultivating positive emotions during meditation.

When you focus on positive emotions, such as love, joy, and peace, you create an inner sense of calm and well-being that allows you to rise above negative thoughts and emotions. This can be especially helpful when you’re struggling with stress or anxiety.

In addition, focusing on positive emotions strengthens your inner peace and helps you develop a greater sense of self-acceptance. This can be very beneficial as it allows you to accept yourself just the way you are, flaws and all.

Focusing on uplifting emotions such as love or gratitude while focusing your attention on a sacred symbol or image is it another form of devotional meditation.

Move and meditate

A moving meditation is a great way to focus your mind and body while getting some exercise. It can be as simple as taking a walk in nature, or dancing to your favorite music. The key is to be aware of your surroundings and pay attention to your breath. Allow your mind to wander, but if it starts to race, bring your focus back to your breath. Inhale deeply and exhale slowly. With each step you take, feel the ground beneath your feet and the air moving around you. Be present in the moment and let go of all other thoughts. After a few minutes, you should feel more calm and centered.

Sage Incense for meditation

Use incense during meditation

You can use incense to create an environment that will promote relaxation and focus. Here are some suggestions and recommendations on the best incense for meditation:

Frankincense: Frankincense is thought to elevate the mental state and induce a sense of deep peace and relaxation. It is also thought to be helpful in reducing stress and anxiety, inducing feelings of well-being, and promoting inner calm. Additionally, it has been traditionally used for spiritual enhancement and meditation.

Myrrh: Myrrh incense has been used for centuries in spiritual ceremonies and meditation practices. The earthy, spicy fragrance is thought to help open the mind and create a space for reflection and deeper contemplation. Additionally, myrrh incense is said to be cleansing and purifying, both for the body and for the mind. When used during meditation, myrrh incense can help to still the mind and create a focus point for the journey inward. It can also be helpful in clearing away distractions and negative thoughts, making way for a more peaceful and reflective state of mind.

Sage: Sage incense has long been used in meditation for its ability to purify and cleanse the mind and soul. When burned, sage produces negative ions that can help to improve mood, increase alertness, and promote a sense of well-being. It is also said to help clear the chakras and open up the third eye. Burning sage is an easy way to create a sacred space for meditation or any other spiritual practice.

Palo Santo: Palo Santo is said to cleanse and purify the energy around you, which can create a more positive and peaceful environment for meditation. It is also said to help improve your focus and concentration, and can even aid in opening your third eye chakra.

Sandalwood: Sandalwood has a calming and grounding effect, which can help to still the mind and promote deeper meditation. The scent of sandalwood is also said to be spiritually uplifting, promoting a sense of peace and well-being. Incense can also help to create a sacred space for meditation, by filling the air with positive energy.

Crystals for meditation
Crystals for Meditation

Use healing crystals for meditation

Crystals can help to focus and amplify your energy, making your meditation more effective. They can also help to cleanse and purify your space, creating a more peaceful and supportive environment for your practice. Additionally, certain crystals can be used to support specific intentions or goals you may have for your meditation, such as increasing self-love or boosting creativity. Ultimately, using crystals in meditation is a personal preference, so choose the stones that resonate with you and see what works best for you.

Some of the best crystals for meditation include, Amethyst, Selenite, Clear Quartz, Fluorite, Black Tourmaline, Lapis Lazuli and Lepidolite.

Use a meditation device

You can use a meditation headband such as Muse 2. Muse is a meditation headband that allows you to track and monitor your brain activity during meditation. The Muse meditation headband provides feedback in real-time, so you can adjust your practice accordingly. Muse also has guided meditations that can help you get started with practicing mindfulness. Some of the benefits of using Muse include reducing stress, improving sleep, and increasing focus and concentration. Check out our article on the latest devices for meditation.

Muse 2: The Brain Sensing Headband | Muse Headband Meditation Tracker and Monitor | Multi Sensor…
  • PERSONAL MEDITATION COACH: Meet MUSE 2, a smart headband that helps you understand your brain and live a more relaxed, present life
  • REAL-TIME FEEDBACK: While meditating, the sensors can sense when your mind is distracted and use real-time audio cues to help guide you to a calm state
  • WEARABLE: To begin, put on the headband and position it so the sensors are in contact with your skin. Next, connect to Bluetooth through the MUSE app, select your meditation experience, take a deep…

How to Meditate – a Simple Meditation for Beginners

  • Sit comfortably on a chair. You can also lie down on the floor. Some people use a meditation chair or a meditation cushion.
  • Close your eyes.
  • Breathe normally.
  • Now focus on your breath. Do not make any conscious effort to control your breath just be aware of it. 
  • Keep focusing on your breath, if your mind wanders just be aware of it and gently go back to focusing on your breath.
  • Do that meditation exercise for 3 to 5 minutes in the beginning. You can gradually increase it up to 10 minutes.

Practice Meditation Regularly

Here are some meditation tips for beginners

Regular practice is key to success especially in meditation. Even 10 minutes a day every day is better than meditating 1 hour once a week.

The best time to practice meditation is early in the morning upon arising and before you go to bed at night.

Try different techniques and see what works for you best.

Use a meditation app such as Headspace to get you into the habit of meditation regularly.

Try a guided 20 minutes Free online meditation.

There is no right way to meditate. Each person is different and is good for one might not serve another.

Frequently Asked Questions About Meditation

What is the best time for meditation

You can meditate at any time. The best time to meditate and is when you actually do it. The important thing is to practice it regularly, and make it a habit. Some people prefer to do it early in the morning when they first wake up, or late at night before they go to bed. 

To make it easy for you to be persistent it is better if you practice meditation at the same time each day. 

It is helpful to meditate as an empty stomach or at least 3 hours after a meal.

What are the steps to meditate for beginners

  1. Sit comfortably with your spine straight, either in a chair or on the floor. You can also recline, but avoid dozing off.
  2. Close your eyes and take a few deep breaths through your nose, allowing your belly to expand as you breathe in.
  3. As you exhale, focus on releasing all of the tension in your body. Do this for a few minutes until you feel yourself relax
  4. Once you’re relaxed, begin to focus on your breath. Notice the way it flows in and out of your body. Pay attention to the sound and sensation of each breath
  5. If your mind begins to wander, gently guide it back to focusing on your breath
  6. Continue for 5 – 10 minutes.

What is meditation used for

Meditation is used for physical relaxation calming the mind, enhancing well-being and overall health. Meditation is a holistic mind body practice which focuses on the interactions between the brain, mind body and behavior.

Can I learn to meditate by myself

Yes, you can learn to meditate by yourself. However, it is often more effective to learn with the guidance of a teacher or group. There are many resources available to help you get started, including books, websites, and apps. Once you have learned the basics of meditation, you can continue practicing on your own.

Which meditation is recommended for the beginners

As a beginner, you might want to try a simple mindfulness meditation. You can sit or lie down in a comfortable position and focus on your breath. Try to notice the sensation of your breath as it enters and leaves your body. If your mind wanders, simply redirect your attention back to your breath. Over time, you will be able to meditate for longer periods of time.

How long should beginners meditate

3 to 5 minutes, gradually increasing the time to 10 minutes. As you become more experienced you can extend the meditation to 20 minutes.

What is the purpose of the mantra during meditation

Mantra is a tool to help you concentrate and stay focused during meditation. 

What is a Mantra

A mantra is a word or phrase that is repeated regularly, either as part of a meditation practice or simply as a way to focus the mind. Mantras can be helpful in stilling the monkey mind and creating a sense of calm and wellbeing. Some popular mantras include “om,” “aum,” “sat nam,” and “so hum.”

What is chakra meditation

Chakra meditation is a form of meditation that focuses on the chakras in the body. The chakras are energy centers in the body that are thought to control different aspects of our lives such as physical health, spiritual awakening, and emotional balance.

The word “chakra” comes from the Sanskrit word meaning “wheel” or “disk”. There are seven main chakras in the body, and each one is associated with a different colour, element, and area of the body.

During chakra meditation, you focus on energising and cleansing your chakras to promote physical, emotional, and spiritual health. This type of meditation can be practised alone or in a group setting.

Chakra meditation is a great way to connect with your inner self and learn more about what makes you feel good and what makes you feel bad. It can also help you to release negative emotions and find peace and balance in your life.

To get started with chakra meditation it is helpful for beginners to listen to special guided chakra meditation audio for chakra healing and balancing.

What is a chakra

A chakra is an energy center in the body. There are seven main chakras in the body, and each corresponds to a different organ system. Each chakra is also associated with a color, a vibration, and a set of emotions. Chakras can become blocked when we experience emotional or physical trauma, which can lead to health problems. Opening and balancing your chakras can help you achieve optimal physical, emotional, and spiritual health.


The many benefits of meditation in terms of physical health, emotional well-being, and spiritual growth, are enough reason to start a regular practice of meditation and mindfulness. There is no shortage of meditation techniques. Find one that you like and enjoy. Don’t be afraid to try different meditation techniques until you find the one that fits your style and your goals.

There are so many benefits to meditation, in terms of physical health, emotional well-being, and spiritual growth, that it would be hard to list them all. But, hopefully, we’ve given you a good overview of the amazing things that can happen when you start a regular practice of meditation and mindfulness. If you haven’t started meditating yet, what are you waiting for? Pick a technique and give it a try. You may find that one type of meditation is better for you than another, so don’t be afraid to experiment until you find the right fit for you.

If you’re looking for a way to improve your life that doesn’t require a lot of time or money, meditation may be the answer. All it takes is a few minutes each day to reap the benefits of this ancient practice. With all the evidence that supports the positive effects of meditation, there’s no reason not to give it a try!

Trusted Sources and References

Barrett B, Hayney MS, Muller D, et al. Meditation or exercise for preventing acute respiratory infection: a randomized controlled trial. Annals of Family Medicine. 2012;10:337–346.

Black LI, Barnes PM, Clarke TC, Stussman BJ, Nahin RL. Use of yoga, meditation, and chiropractors among U.S. children aged 4–17 years. NCHS Data Brief, no 324. Hyattsville, MD: National Center for Health Statistics. 2018.

Brewer JA, Mallik S, Babuscio TA, et al. Mindfulness training for smoking cessation: results from a randomized controlled trial. Drug and Alcohol Dependence. 2011;119(1–2):72–80.

Brook RD, Appel RJ, Rubenfire M, et al. Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American Heart Association. Hypertension. 2013;61(6):1360–1383.

Carim-Todd L, Mitchell SH, Oken BS. Mind-body practices: an alternative, drug-free treatment for smoking cessation? A systematic review of the literature. Drug and Alcohol Dependence. 2013;132(3):399–410.

Chen KW, Berger CC, Manheimer E, et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety. 2012;29(7):545–562.

Cherkin DC, Sherman KJ, Balderson BH, et al. Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial. JAMA. 2016;315(12):1240–1249.

Clarke TC, Barnes PM, Black LI, Stussman BJ, Nahin RL. Use of yoga, meditation, and chiropractors among U.S. adults aged 18 and over. NCHS Data Brief, no 325. Hyattsville, MD: National Center for Health Statistics. 2018.

Cramer H, Haller H, Lauche R, et al. Mindfulness-based stress reduction for low back pain. A systematic review. BMC Complementary and Alternative Medicine. 2012;12(162):1–8.

Dakwar E and Levin FR. The emerging role of meditation in addressing psychiatric illness, with a focus on substance use disorders. Harvard Review of Psychiatry. 2009;17(4):254–267.

Desbordes G, Negi LT, Pace TW, et al. Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in Human Neuroscience. 2012;6:1–15

Fang CY, Reibel DK, Longacre ML, et al. Enhanced psychosocial well-being following participation in a mindfulness-based stress reduction program is associated with increased natural killer cell activity. Journal of Complementary and Alternative Medicine. 2010;16(5):531–538.

Gaylord SA, Palsson OS, Garland EL, et al. Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial. American Journal of Gastroenterology. 2011;106(9):1678–1688.

Goldstein CM, Josephson R, Xie S, et al. Current perspectives on the use of meditation to reduce blood pressure. International Journal of Hypertension. 2012;2012:578397.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine. 2014;174(3):357–368.

Greeson JM, Webber DM, Smoski MJ, et al. Changes in spirituality partly explain health-related quality of life outcomes after Mindfulness-Based Stress Reduction. Journal of Behavioral Medicine. 2011;34(6):508–518.

Jedel S, Hoffman A, Merriman P, et al. A randomized controlled trial of mindfulness-based stress reduction to prevent flare-up in patients with inactive ulcerative colitis. Digestion. 2014;89:142–155.

Lakhan SE, Schofield KL. Mindfulness-based therapies in the treatment of somatization disorders: a systematic review and meta-analysis. PLoS One. 2013;26;8(8):e71834.

Luders E. Exploring age-related brain degeneration in meditation practitioners. Annals of the New York Academy of Sciences. 2013;1307:82–88.

Luders E, Kurth F, Mayer EA, et al. The unique brain anatomy of meditation practitioners: alterations in cortical gyrification. Frontiers in Human Neuroscience. 2012;6:1–9.

Nidich SI, Rainforth MV, Haaga DAF, et al. A randomized controlled trial on effects of the transcendental meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension. 2009;22(12):1326–1331.

Morgan N, Irwin MR, Chung M, et al. The effects of mind-body therapies on the immune system: meta-analysis. PLOS One. 2014;9(7):1–14.

Ong JC, Manber R, Segal Z, et al. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014;37(9):1553–1563.

Reiner K, Tibi L, Lipsitz JD. Do mindfulness-based interventions reduce pain intensity? A critical review of the literature. Pain Medicine. 2013;14:230–242.

Rosenkranz M, Davidson RJ, MacCoon D, et al. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain, Behavior, and Immunity. 2013;27(1):174–184.

Rubia K. The neurobiology of meditation and its clinical effectiveness in psychiatric disorders. Biological Psychology. 2009;82(1):1–11.

Tang Y-Y, Tang R, Posner MI. Brief meditation training induces smoking reduction. Proceedings of the National Academy of Sciences. 2013;110(34):13971–13975.

Westbrook C, Creswell JD, Tabibnia G, et al. Mindful attention reduces neural and self-reported cue-induced craving in smokers. Social Cognitive and Affective Neuroscience. 2013;8(1):73–84.

Zeidan F, Adler-Neal AL, Wells RE, et al. Mindfulness-meditation-based pain relief is not mediated by endogenous opioids. Journal of Neuroscience. 2016;36(11):3391–3397.

Last Updated on February 6, 2024

Last update on 2024-05-30 / Affiliate links / Images from Amazon Product Advertising API

Looking for the perfect gift idea this holiday season? Try this FREE AI-powered gift-finding tool at Giftly.ai, an intuitive tool that personalizes gift suggestions based on a person's interests and your budget. Try it now, and experience the ease of finding the ideal gift in seconds!