The Power of Pause: How to Meditate for Beginners
For centuries, the ancient practice of meditation has existed as the proverbial “deep breath” that the mind and body crave before exhaling the weight of everyday burdens—a necessary pause to recalibrate and rejuvenate.
In the season of introspection, as daylight dwindles and nights stretch longer, meditation is a sanctuary from the chaos (and the winter blues!). It’s a chance to heal and listen to your inner rhythm, stripping yourself of mental, emotional, and even physical baggage like they’re an oversized winter coat. So, cozy up as we navigate the still waters of meditative practices and techniques to help you find your center—even when you feel on edge. Read on to learn about the purpose of meditation, the benefits of meditation, how to meditate, and more.
What Is Meditation?
Meditation is often used as a blanket term to describe contemplative exercises that direct you on how to clear your mind and heal your body through various physical and mental techniques. It’s a form of mind-body-spirit medicine dating back centuries from cultures across the globe, with the earliest written record from the Hindu Vedas around 1500 BCE. However, definitively dating meditation is easier said than done, as many such ancient practices were passed down orally.
What Is the Purpose of Meditation?
Meditative practices cultivate calm and clarity by training your mind to relax. It’s like giving your brain a much-needed vacation from the daily grind. Whether you’re looking to boost your mood, sharpen your concentration, or lower your cholesterol, meditation allows you to press the reset button, keeping you revitalized and braced to face whatever comes your way.
What Are the Benefits of Meditation?
Our fast-paced world never stops—but that doesn’t mean we can’t. Meditation can offer an oasis of tranquility that delivers tremendous mental and physical benefits. According to the Mayo Clinic, there are many benefits of meditation. Meditation can:
- Provide fresh perspectives and reduce stress
- Enhance self-awareness
- Improve presence and mindfulness
- Spark creativity
- Develop patience
- Alleviate depression and anxiety
And the physical effects are just as impressive. Consistent meditation has been shown to lower blood pressure, reduce chronic pain, and boost sleep quality, especially if you focus on bedtime meditation. It can also help to manage symptoms of:
- Asthma
- Heart disease
- Cancer
- Irritable bowel syndrome
- Post-traumatic stress disorder
- Tension headaches
Meditation practices are just one way to improve your health. Learn about the benefits of cold plunging today!
How Do You Meditate?
There’s no one-size-fits-all meditation formula for how to meditate; it’s as unique as each individual. Meditative practices vary widely, encompassing a 10-minute session of focused, rhythmic breathing or a more traditional, elaborate routine. The essential part is to remain nonjudgmental and embrace what feels right for you. Here are five basic types of meditation for beginners and meditation tips for practicing:
Guided Meditation
Also known as “guided imagery” or “visualization,” guided meditation involves creating vivid mental images of people, places, or things that help you relax. Imagine yourself lying on a beach: feel the sun warming your skin, hear the measured crashing of waves, and smell the salty sea air. The key is using as many of the five senses as possible.
Mantra Meditation
Mantra meditation entails repeating a word, phrase, or idea to block unwanted or intrusive thoughts. Simply repeating, “breathe in, breathe out,” can center you and alleviate mental noise.
Mindfulness Meditation
A technique rooted in self-awareness and presence, mindfulness meditation is about noticing features of your environment, the rise and fall of your diaphragm, the feel of your chair, and the sound of your surroundings. Let your thoughts and feelings surface and gently drift away.
Focused Meditation
While mindfulness meditation emphasizes awareness, focused meditation calls for directing your awareness. Concentrate on something specific—a candle flame, a book, or a song—so intensely that you become oblivious to outside distractions. Mindfulness is about noticing sensations; focused meditation is about tuning them out. If your thoughts begin to wander, redirect them without self-criticism, refocusing naturally.
Movement Meditation
The practice of movement meditation typically conjures images of yoga poses or tai chi (both valid forms of movement meditation!), but it also includes less conventional methods, like gardening, walking, swimming, dancing, and hiking. The intention is to develop a greater connection with your body, and it’s ideal for those who feel relaxed when active.
Having the right scent in the air can be a big boost for meditation. Check out our aromatherapy guide for more on the health benefits of essential oils!
Meditation Techniques from Around the World
Meditative practices span a rich tapestry of cultures, and each offers a distinctive path to inner peace and self-discovery. From sacred rituals of Tibetan Buddhism to the rhythmic chants of Indian ashrams, these diverse flavors showcase a global heritage of self-care and growth. Popular meditation techniques from around the world include:
Kemetic Meditation
Embedded in ancient Egyptian rituals and the Book of the Dead, Kemetic meditations include a series of customs and postures meant to evoke the powers of Egyptian deities Isis and Osiris. Some may manifest aspects of those figures in their own lives—like the nurturing, comforting, and wise characteristics of the goddess or her brother Osiris’s abundant, regenerative nature.
Friluftsliv
An ancient Norwegian rite, this method loosely translates to “free air life.” It supports physical and spiritual well-being by immersing yourself in nature. An introspective walk through a forest or sauntering along a coastline allows you to connect with the world’s beauty, gain clarity, and improve your mentality. The goal is to step into the present in a more profound way.
Keyif
A common practice in Turkey, “keyif” refers to a state of mind where you can do nothing and do it with meaning. Labeled “the art of meaningful idleness,” this technique requires you to soak up whatever brings you pleasure—a warm bath after a long day, sitting on a park bench or sharing a joke with a loved one. With no shortage of possibilities, you can engage with this practice anytime, anywhere.
Qigong
Pronounced CHEE-gung, qigong is a form of Chinese medicine that combines meditation, movement, relaxation, and breathing exercises to maintain balance. It incorporates coordinated body-posture movements designed to harmonize the body’s energy flow. Practitioners often experience better physical health, enhanced psychological transparency, and a deeper sense of spirituality.
Beyond Meditation Practices: More Help for Your Mental Health
Meditative practices are learned skills that strengthen with each attempt, so don’t feel bad if they seem challenging at first. Just remember to carve out time, find a quiet place, get comfortable, and keep an open mind. The rest will follow! You can also explore additional ways to boost your mental health as you figure out meditation. For some, getting outdoors is the best way to care for the mind. In our “Take a Hike” guide, we break down everything that hitting a local hiking trail can do to improve your health. Check it out today!
Meditation FAQs
What are the best meditation apps?
Headspace and Calm are two of the most popular apps for meditating adults, while Smiling Mind is a reliable, free meditation app for kids and families.
What is the best meditation for sleep?
Bedtime meditation has the biggest impact on good sleep. It usually involves guided meditation, focused on getting sleepy and falling asleep stress-free.
What is a meditation teacher called?
Experts in meditative practices are typically called teachers, coaches, or guides, depending on the kind of meditation they specialize in and other factors.
Can you meditate lying down?
Yes, there’s no problem with meditating while lying down. Meditation tips will often suggest that sitting upright can help with focus, but you should do whatever works best for your personal meditation.
How long should you meditate?
The more you get into meditation, the longer you should meditate. Meditation for beginners should be 5-10 minutes, eventually working up to 30 minutes or more as you get more comfortable with your thoughts and silence.
When is the best time to meditate?
The morning is often considered the best time for meditation since the mind is fresh. Bedtime meditation is also popular for clearing the mind before sleep.