How to Start a Mindfulness Meditation Practice: A Step-by-Step Guide
Are you curious about starting a meditation practice, but feeling a bit overwhelmed or intimidated by the idea? You're not alone.
Meditation has become increasingly popular in recent years (which is awesome!) due to its benefits for reducing stress, improving focus, and increasing overall well-being.
However, the idea of sitting in silence for extended periods of time, or delving into spiritual practices, can feel like a bit much for some of us.
the idea of sitting in silence for extended periods of time can feel like a bit much for some of us.
But fear not! Meditation doesn't have to be a mystical or complicated practice. In fact, it can be as simple as taking a few deep breaths and focusing your attention on the present moment.
And the best part? You can do it anywhere, anytime. No need to wear special clothing or light incense.
In this blog post, we'll:
explore practical tips for starting a meditation practice that is secular and approachable.
we’ll squash some common misconceptions
break down how to get started,
go over how to overcome common obstacles. And of course,
I’ll give you plenty of resources for guided meditations so you can dive in asap!
So, whether you're a total beginner or have tried meditation before and felt discouraged, keep reading for some inspo and guidance.
Is it worth Getting Into? Yep, Meditation Can Ease Stress & Anxiety↓
One of the key ways in which meditation helps with anxiety is by reducing stress hormones in the body. When we experience anxiety, our body produces stress hormones like cortisol, which can contribute to feelings of stress and anxiety. However, meditation has been found to reduce the levels of cortisol in the body, which can help alleviate these symptoms.
In addition, meditation promotes relaxation by slowing down the heart rate, lowering blood pressure, and reducing muscle tension. This can help to alleviate the physical symptoms of anxiety, such as racing heart or tightness in the chest.
Finally, meditation can increase mindfulness, which is the ability to be present in the moment and observe thoughts and emotions without judgment. This can be incredibly helpful for folks with anxiety, as it can help them to better manage their thoughts and emotions.
Common Misconceptions
Despite the growing popularity of mindfulness meditation, there are still many misconceptions that can prevent people from experiencing the benefits of this powerful practice.
So let’s start by breaking down some of the most common misconceptions about meditation and provide clarity on what the practice is (and isn't).
Meditation is only for "spiritual" people.
Meditation is for anyone who wants to cultivate greater mindfulness and awareness. You don't need to be "spiritual" or religious to benefit from meditation.
Meditation is about getting rid of all thoughts.
The goal of meditation is not to get rid of all thoughts, but to cultivate a greater sense of awareness and presence.
This can involve observing our thoughts without judgment or attachment, rather than trying to suppress them.
Meditation will get rid of anxiety or other hard feelings.
Meditation can be a powerful tool for reducing stress and promoting greater well-being, but it can’t get rid of our difficult feelings, that would be impossible, we’re human!
Instead, it helps us relate to tricky feelings with more spaciousness, resilience and wisdom.
Meditation is only effective if you can meditate for long periods of time.
The benefits of meditation can be experienced even with short periods of practice.
While longer sessions can be helpful for deepening your practice, even a few minutes of meditation each day can have a profound impact on your well-being.
The goal of meditation is not to get rid of all thoughts, but to cultivate a greater sense of awareness and presence.
Tips for Getting Started
A few tips to keep in mind before you start practicing.
1.) Find a quiet, comfortable space to meditate
It's important to find a space where you won't be interrupted or distracted. It can be as simple as finding a quiet corner in your home or office.
2.) Set a timer for a designated amount of time
Start with a small amount of time, such as five or ten minutes (or even 1 minute!) and gradually increase the time as you get more comfortable with the practice.
3.) Use a cushion or chair for support
It can be helpful to sit on a cushion or chair to keep your back straight and support your posture.
4.) Focus on your breath
One of the most common ways to start a meditation practice is to focus on your breath.
Simply observe your breath as you inhale and exhale, without trying to change it in any way.
5.) Don't worry about "doing it right"
There's no one right way to meditate, and remember the goal is NOT to get rid of thoughts.
Minds think, that’s what they do! So don't worry if your mind wanders or if you get distracted. Simply observe your thoughts and gently bring your attention back to your breath.
Step-by-Step Instructions
1.) Find a comfortable seated position
Sit on a cushion or chair with your back straight and your feet flat on the ground.
2.) Close your eyes or soften your gaze
This will help reduce visual distractions and allow you to focus more easily.
3.) Focus on your breath
Observe your breath as you inhale and exhale, without trying to change it in any way. You can count your breaths or simply observe them.
4.) Notice when your mind wanders
It's normal for your mind to wander during meditation.
When you notice your mind has wandered, simply observe the thought and gently bring your attention back to your breath, without judgement.
5.) End with a gentle transition
When your timer goes off, take a moment to notice how you feel. Slowly transition back to your day by opening your eyes or moving your body.
Common Obstacles & Solutions
Obstacle #1 Your mind feels SO busy.
Your mind is so restless that it’s zooming with thoughts.
Solution
Remember, the point isn’t to “silence your mind” or get rid of thoughts. The point is to mindfully watch your thoughts and not get so pulled around in them. If your mind is busy, just note that it’s busy and come back to the breath.
Start with a shorter amount of time and gradually increase as you get more comfortable with the practice. You can also try guided meditations, which provide more structure and can help keep you focused.
If the basic meditation instructions feel too difficult for this moment, try falling back on breathing exercises to steady yourself a bit, and pick up the practice when you’re ready.
Obstacle #2 Physical discomfort
Sitting for long periods of time can be uncomfortable and distracting.
Solution
Experiment with different seated positions or try a guided meditation that incorporates movement, such as yoga or walking meditation.
Stretch and adjust your position as needed.
Obstacle#3 Lack of time
It can be hard to find time in your busy schedule to meditate.
Solution
Start with just a few minutes a day and gradually increase the time as you get more comfortable with the practice.
You can also try meditating during your commute or lunch break, or linking it to pre established habits or routines.
Obstacle #4 Self-judgment
It's easy to get caught up in thoughts about whether you're doing it "right" or "wrong."
Solution
Remember that there's no one right way to meditate. Be kind to yourself and focus on the process, not the outcome.
Beginner’s Guided Meditations
Guided meditations are especially helpful when you’re new to the practice. But even if you’re a seasoned meditator, the audio support can be a game-changer.
How long are you looking to meditate for today? Here are a few options for ya in varying lengths of time.
Recommended Meditation Apps
Headspace
A popular app that offers guided meditations and mindfulness exercises.
Calm
Another popular app that offers guided meditations, sleep stories and breathing exercises.
Insight Timer (free)
An app with a large library of guided meditations and mindfulness courses.
Ten Percent Happier
An app that offers guided meditations and courses on mindfulness and stress reduction.
You got this!
Starting a mindfulness meditation practice can be challenging, but it's a great way to reduce stress, improve focus and increase overall well-being.
With these tips and recommended apps, you'll be on your way to a more mindful and relaxed life. Good luck!
Hi! I’m Ellie, a private practice therapist offering online therapy to empathetic women & couples in Maryland. I help women manage anxiety & stress and couples strengthen their relationships.
If you want more anxiety tools and tips from my private practice, straight to your inbox, I’d love to have you join The Detangler, my weekly lighthearted newsletter. If you live in Maryland or Virginia, reach out to see if we’re a good fit for therapy
