Meditation 101: The Beginner’s Guide

Tanushree Bhasin

Guest Contributor

Half the job is already done if you actually want to meditate. Most of the time, it only takes honest intention and focus to reap the benefits of meditation. If you are leading a stressful life, where you barely get a few minutes to relax and unwind, meditation holds the key to all your problems. Here is our beginner’s guide to meditation!

1. Set clear intentions and do away with doubt and laziness

You must first of all be convinced you want to do this, and make sure you’re not being pressurized to meditate. It has to be your choice and desire to work on your mind!

2. Find a comfortable and quiet spot to sit

Get away from all household noise and chaos and sit in a quiet room, with the door shut. You could sit on a yoga mat if you have one.


3. Sit with your back absolutely straight

You must sit straight - no slouching or leaning against the wall.

4. Keep your eyes closed

Slowly close your eyes when you are sufficiently comfortable.

5. Breathe in and out, slowly

Focus on your breathing, and gently start taking deep breaths.


6. Don’t try hard to clear your mind of thoughts

Your mind will run wild initially, thinking hundreds of different things at the same time. Let that happen, don’t force yourself to clear your head.

7. Slowly, try to detach yourself from your thoughts

Eventually, as you breathe in and out, your mind will start to relax. Don’t try to latch on to your thoughts, let them slip away.

8. Start chanting a mantra

Pick a mantra that you like and start repeating it over and over again and focus your mind on your breath and the chant.

9. Your mind will slowly begin to clear

The mantra will help generate good, positive vibrations and help you feel a lot more calm and happy as you go on.


10. Don’t force yourself and stop when you feel you’ve meditated enough

Do this for as long as it is enjoyable and stop when you feel you can’t do it any more. Set small targets initially - 5-10 minutes should be enough to begin with. Keep increasing the time you sit in meditation as you become more used to the practice.

Happy meditating!

MUST-READ: 5 Really Good Reasons To Start Practicing Yoga Today

MUST-READ: 10 Yoga Exercises That Help You Keep Calm and Carry On

Published on Jan 28, 2015
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