How to meditate for beginners, getting it right from the start

Before we jump into the lesson on how to meditate for beginners, let’s take a moment to look at the purpose of meditation, followed by a quick look at the benefits of meditation. Neither to purpose or the benefits are easy to list with any accuracy. There are many schools of thought and each has their own set of expectations and requirements. For this article we will speak more to the thoughts which are more universally accepted, rather than any one type specific to a single way of teaching or religion.

Purpose of Meditation

There is no single purpose of meditation. I have seen hundreds of sites which proclaim their way is the only true way, but the reality is if that was true, only a very small portion of people would be receiving benefits from it. The number of people using it would not be growing at such a tremendous rate.


Some of the many purposes of meditation include, but are not limited to:

  • Becoming closer to God/Spirit/Higher Power
  • Reducing stress
  • Obtaining one or more of various health benefits
  • Helping you cope with negative parts of your life
  • Bringing more positivity into your life
  • Become calmer
  • Become happier
  • Become more loving

When I started writing How to Meditate for Beginners, I wanted to stress that no list of it’s many purposed will ever be complete. If you think mediation will help you with something specific, try it. If it helps you can add it to the list. Our Creator can do more and be more than we puny humans will ever understand so there is no need for follow a list a human compiled. Trust in The Creator to provide a way to take care of you.

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Benefits of Meditation

No how to meditate for beginners lesson would be complete without giving you an understanding of the benefits of meditation. Meditation started in Eastern Cultures as a way for people to experience the “emptiness of the infinite”. When it began to spread around the world, other cultures found it worked well for many other reasons. Most people today in Western Cultures think of it more as a healing modality. There is plenty of room for both schools of thought and any others people find benefit from.


The following list is a combination of benefits I have personally seen in my followers, scientific studies and reports from users I do not know personally. It should not be considered to be an all inclusive list.

    • decreases depression
    • regulate mood
    • calm anxiety
    • reduce stress
    • reduce or calm panic attacks
    • reduce substance abuse
    • improves focus
    • improves attention
    • improves information processing
    • improves decision making
    • increases pain resistance
    • helps manage adhd
    • improves learning, memory and self awareness
    • improves rapid memory recall
    • improves working memory
    • increases awareness of unconscious mind
    • increases creativity
    • reduces risk of heart disease and stroke
    • increases immunity
    • reduces blood pressure
    • decreases inflammatory response
    • reduces risk of alzheimer’s
    • improves empathy
    • improves positive relationships
    • reduces social isolation
    • increases compassion
    • decreases worry
    • decreases loneliness
    • reduces emotional eating
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How to meditate

  1. Sit in a comfortable position. You can lie down if you are not worried about going to sleep, but sitting usually does best for beginners.
  2. Close your eyes.
  3. Allow your concentration to slowly move to your breathing. There is no need to breathe deeply. Simply allow your breath to flow in and out in a normal manner.
  4. Now allow your concentration to flow to your body. Feel and see your body as it gently moves with each inhale and exhale. Don’t try to force anything to happen, simply continue to feel and watch your body as you breathe in and out normally.

Maintain this pattern for 2 to 3 minutes. In future meditations you can slowly start to increase the amount of time. This simple and short exercise will begin the process of making changes to your life. Try to find time daily to complete at least a few minutes of meditation. You can also begin to research other types of meditation that are more specifically goal oriented for your future sessions.

Holistic Humanity


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