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Meditation Tips for Beginners – 8 Tips to Find Your Inner Zen


Lifestyle Improvement

Posted On: Nov 18, 2014

meditation tip

Meditation is a powerful tool that too many people overlook when looking for ways to deal with their stress. It sometimes seems to make more sense to act out your stress by doing more, not less, in the hopes that you can force it out of your system. Many people have the misconception that meditation is just doing nothing. But meditation is quite the opposite of doing nothing—instead it is an attempt to be as present as possible in the moment to catch a glimpse of the way things really are. If you have never meditated before, don’t worry—it’s easy to get started. Here are some things to try to keep your mind focused on the present.


meditation therapy tips


  1. Stretch. Before you begin meditation, do some standard stretching like stretching your legs and arms. This not only relaxes you and gets you ready for meditation; it helps you focus on what’s going on with your body.
  2. Use correct posture. Just sitting in a chair slumped over isn’t going to allow you to properly focus. You can sit on the floor, cross-legged in what many would consider the traditional pose, or you can sit in a chair. Just make sure your back is straight and your head is up.
  3. Breathing. Like posture, taking deep, purposeful breaths allows you to focus on what your body is doing right now, in the present. Deep breathing also reduces your heart rates and relaxes your muscles.
  4. Focus. Sounds easy, right? Focusing your attention on a single point is the most difficult part of meditation, but being active in where you focus your mind is the key to success. Focusing on breathing is a great starting point. When other thoughts creep in, return to your breathing, silently counting to four for each inward and outward breath.
  5. Find a quiet place. Sure, there are many soundtracks for meditation out there, and they may be very relaxing to listen to. But if you’re listening to music, you’re focused on that and not your mind and body in the present. Try finding a quiet room, or if that’s not possible, use a steady white noise or earmuffs.
  6. Choose a time when you won’t be disturbed. If you’re expecting a phone call or the oven timer to go off at any minute, it’s not the best time to meditate. Finding the time to meditate undisturbed is difficult, but it’s essential. Try getting up earlier for 10 or 15 minutes of meditation first thing if it’s hard to find time during the day.
  7. Light a candle. It can be tough for beginners to meditate with their eyes closed. Lighting a candle provides a singular point of focus for your attention.
  8. Stick with it. Like everything else, meditation only improves with regular practice. Be sure to stick to your appointed time every day. With each session, you’ll notice that you’re able to become more and more aware of the present.