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Meditation for Beginners

Updated: Feb 14, 2023

Meditation is a practice of focused mental attention and awareness, used to calm the mind, reduce stress and increase feelings of relaxation and peace.



Meditation is a practice of focused mental attention and awareness, used to calm the mind, reduce stress and increase feelings of relaxation and peace. It typically involves sitting quietly and focusing on your breath, an object or a mantra, while letting go of distracting thoughts.


Meditation has been shown to have both physical and mental health benefits.


Physical benefits include:

  • Reduced blood pressure and improved heart health

  • Reduced symptoms of pain and chronic illnesses

  • Improved sleep

  • Boosted immune system

Mental benefits include:

  • Reduced stress and anxiety

  • Improved mood and emotional stability

  • Increased focus, attention, and memory

  • Better ability to handle difficult situations and emotions

  • Increased feelings of happiness and well-being.

Meditation can help to promote relaxation, reduce symptoms of stress and anxiety, and improve overall well-being.


Here are some useful tips to initiate on meditation:

  1. Find a quiet place: Choose a place where you won't be disturbed, turn off your phone and sit comfortably.

  2. Set a timer: Decide how long you want to meditate for, and set a timer. This will help you to relax and not worry about the time.

  3. Counting your breaths: You can count each inhale and exhale, starting from one and counting up to ten. If you lose track of your count, simply start over again. This helps to keep your mind focused and calm.

  4. Don't get discouraged by thoughts: When thoughts pop up, don't get discouraged. Simply acknowledge them and then refocus on your breath.

  5. Body Scan: This involves bringing your awareness to different parts of your body, starting from your toes and moving up to the crown of your head. As you focus on each part, take a few deep breaths and release any tension you may be holding.

  6. Make it a daily routine: Regular practice is key to reaping the benefits of meditation. Try to meditate at the same time each day to establish a routine.


Meditation and mindfulness


Mindfulness and meditation are related practices that are often used together to enhance well-being and reduce stress.


Mindfulness refers to the intentional and non-judgmental focus on the present moment, paying attention to one's thoughts, feelings, and sensations in a curious and accepting way. It can be practiced in daily activities such as eating, walking, or simply breathing.

Meditation, on the other hand, is a specific type of mindfulness practice that involves focusing the mind on a specific object, thought, or activity to increase awareness and calmness. It can involve mindfulness of the breath, body sensations, or a mantra.


In essence, mindfulness is a quality that can be cultivated and applied in our daily lives, while meditation is a specific technique for developing mindfulness. When combined, they can have a powerful impact on reducing stress, improving focus and attention, and enhancing overall well-being.


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