Meditation for Beginners - How to Start Meditating and Techniques for Successful Practice
What is meditation and why it is beneficial
The world we live in never stops moving. A hectic pace, daily challenges and an endless amount of information often exhaust us.
While sitting in silence, with legs crossed and palms on our knees, thoughts rush like traffic on the road. That's the moment when I most often realize: meditation is not an escape from thoughts, but an encounter with them. In that simple sitting, all the answers become clearer.
Although we increasingly hear about the positive aspects of meditation such as meditation against stress, meditation to calm the mind, meditation for health, we must admit that it is still not sufficiently present in everyday life.
You must often wonder if meditation is the right path for you and what is meditation?
Meditation is a bridge between external chaos and inner peace. Most simply, it is an exercise of awareness - presence in the moment.
In theory, it's enough to sit, close your eyes and breathe. But for many beginners, silence can be challenging. The mind is used to constant buzzing. Thoughts are generated, anxious projections and endless to-do lists.
There are different types of meditation: mindfulness meditation, transcendental meditation or relaxation meditation. The power of each meditation lies in its uniqueness and simplicity.
For meditation, only a moment of attention, a moment of silence is needed. It sounds simple, but in reality, for many of us this practice is difficult at the beginning.
This guide will help you discover which is the best meditation for you and maintain your own meditative practice.
Benefits of regular meditation practice for mind and body
Meditation is far more than momentary relaxation. Regular practice brings many benefits for the mind, body and spirit. It transforms silence into a tool for reducing stress and anxiety. It improves emotional health. It reduces cortisol, the stress hormone. It regulates bodily functions, such as blood pressure and heart rate. In addition, meditation reduces anxiety and improves self-image. Regular practice develops deeper self-awareness. This way, negative thought patterns are recognized and redirected through meditation towards more constructive thinking. Meditation strengthens concentration and extends attention. Certain meditation techniques help maintain clarity and memory.
Meditation is very beneficial for sleep. It calms the mind and helps with falling asleep. Meditation also strengthens self-control. This can help combat addictions and emotional overeating. According to research, meditation reduces chronic pain, improves sleep and lowers blood pressure.
Moreover, meditation does not require special equipment. That's why it's great for daily practice, wherever you are.
Demystifying meditation - not necessarily related to religion
Meditation often has a mystical aura. Many see it as a spiritual practice for monks in mountain temples. Or as a ritual of connecting with exotic religions. However, meditation is not only religious, it's not only for those seeking spiritual enlightenment.
It is, in its essence, a simple, universal practice. It is conscious breathing and presence. It is open to everyone, regardless of faith, philosophy or lifestyle.
Yes, meditation has deep roots in spiritual traditions. This includes Buddhism, Hinduism, and even Christianity. In Christian meditation, prayer and contemplation intertwine in quiet reflection.
Meditation does not require you to embrace any religion to enjoy its benefits. Some may seek the spiritual, but many just want a moment of peace in a world full of noise.
It's important to note that meditation, in any form, does not ask you to change your beliefs. Instead, it offers you an opportunity to connect with yourself.
People often forget that our mind is not just a machine for thoughts and plans. It is a tool for introspection. It brings us back to an inner silence that knows no boundaries of religion. For many, this may be the first real encounter with their own being, freed from external expectations and pressures.
That moment, in its silence, can be deeply transformative. Regardless of whether you carry a prayer book, a mantra, or carefully follow your breath.
How to start meditating - practical tips
Starting meditation doesn't have to be complicated. You don't need special equipment, no cushions, no special music -- just you and a few moments of silence. Here's how you can begin:
- Find a quiet place and time: It may be difficult at first to find time for meditation. But it can be as simple as a few minutes before you start your day or before bedtime.
- Sit comfortably in a seated position: Sit, but you don't have to sit in a perfect lotus position. The key is to be comfortable, whether you're sitting on a chair or on the floor.
- Close your eyes and relax your body: Begin with a deep breath and feel your body becoming more and more relaxed.
- Focus on your breathing: Breathing is the central part of every meditation. Observe how the air enters and leaves, without the need to change it.
- Observe thoughts without judgment: Thoughts will come, and that's okay. Let them pass, without the need to analyze or judge them.
Gradually extend your meditation time. Start with a few minutes. Slowly increase the duration as you feel more comfortable.
Types of meditation suitable for beginners
Mindfulness meditation
The essence of mindfulness is simple. It's about being completely present in the moment. We need to be aware of what is happening in our mind, body and around us. We don't need to change or judge it.
In practice, mindfulness meditation may look like this: sit in silence. Focus on your breathing. Notice the thoughts that come and go. Instead of catching them, just observe them. It can be breathing, the cool air on your skin, or background sounds. Everything becomes part of the moment, without trying to analyze or change it. Through practice, we learn to redirect attention from the constant whirlpool of thoughts to the present moment, calming the mind.
What's most important is that mindfulness is not complicated. You don't need anything but a few minutes and the willingness to be present. Whether you are at home, in the park or even at work, mindfulness meditation is available to everyone. It is a tool that brings us back to reality - here and now.
Focused meditation
The idea is simple: the mind becomes like a laser, concentrated on one point. But as anyone who has tried this practice knows, the mind does not like to dwell on one thing for long.
In an age of constant distractions, focused meditation becomes a powerful tool for regaining control over the mind. When you manage to stop jumping from thought to thought, space for peace and clarity opens up. This meditation increases concentration, extends attention, and helps in managing thoughts.
The practice is often simple - sit, choose what you will focus on (e.g. the flame of a candle), and every time your mind wanders (which will happen, often), gently bring it back to what you have chosen. It's not a competition. It's not important to "succeed" in staying completely focused. What's important is to notice when your mind wanders and bring it back.
It sounds like mental gymnastics, and that's actually what it is. Focused meditation strengthens your mental discipline. Over time, you'll notice that it helps you not only during meditation, but also in everyday situations. It will help you concentrate on work and be present in conversations.
Mantra meditation - Transcendental meditation
At its core, a mantra is a word or phrase that we repeat, quietly or out loud, to direct our mind. Although the mantra is often associated with religion, such as the rosary in Christianity or zikr in Islam, it doesn't have to be spiritual. In its simplest form, it is a rhythmic sound that brings us back to the present moment.
The greatest beauty of this practice is its flexibility. You can repeat the mantra while sitting, walking, or doing everyday tasks. It becomes an anchor that connects you with the present moment. Over time, it opens up space for deeper peace.
Whether you whisper, say it out loud, or repeat it silently, mantra meditation is adaptable and accessible to everyone. Through constant repetition, the mantra calms the mind. It opens the heart to love and the universe around us.
Guided meditations
This type of meditation is ideal for beginners and those overwhelmed by thoughts. In guided meditations, through the voice of an instructor or recordings, you are guided through a series of steps. These are: relaxing the body, visualizations, focusing on breathing and calming the mind. These meditations often have specific themes. One, for example, is meditation for calming the mind, relaxation before sleep, or focus on inner healing.
This meditation provides you with structure and security. You don't have to worry if your thoughts are scattered or if you are "correctly" focused. It's enough to just follow the instructions. Whether it's calming down after a busy day or meditation for an easy night, these sessions completely relax you. Guidance provides a sense of security and direction.
Over time, guided meditations become a bridge to independent practice. But even experienced practitioners often return to this meditation when they need support or want to explore new techniques.
Challenges faced by beginners and how to overcome them
Meditation for beginners can be more challenging than it seems at first glance. Although the idea is simple - to sit in silence and focus - the reality of practice often brings frustrations. Many beginners expect instant calmness or a feeling of enlightenment, but reality is much more subtle. The mind can wander, the body can feel discomfort, and doubt in the whole process often appears. It is important not to get discouraged. Meditation is not a competition, but a journey.
On that journey, difficulties are an integral part.
A wandering mind
One of the most common challenges faced by beginners is a mind that won't stop chattering. When we finally sit in silence, thoughts start to surface. They've been piling up all day. From to-do lists, past conversations, to future plans. It's perfectly normal for thoughts to wander, especially in the beginning. The key is not to fight it. The mind, by nature, is designed to produce thoughts. When you notice this, gently return to your breath or mantra. Each time your mind wanders, it's an opportunity to practice bringing attention back - that's the very essence of meditation.
Discomfort in the body
Physical discomfort is another common challenge, especially for those not used to sitting in the same position for long. Meditation does not require a perfect posture - the lotus position is not necessary, nor is pain a sign that you're "doing something right". If you feel tension in your back, pain in your legs, or discomfort in your neck, feel free to adjust your position. There is no need to endure physical discomfort. Sitting in a chair, lying down, or even leaning against a wall can help you relax. The focus should be on relaxation and inner peace, not on mastering the ideal posture.
Expectations and giving up
One of the biggest obstacles in meditation is unrealistic expectations. Many beginners think that after a few minutes of meditation, they will feel deep calmness, enlightenment, or at least less stress.
Meditation is a process that develops over time. In the beginning, it may seem like you're not achieving anything. But every time you sit in silence, you are one step closer to a deeper understanding of yourself and creating inner peace. Expectations of immediate results can discourage you.
Every experience, no matter how small or insignificant it may seem to you, contributes to your development. For all those who are frustrated or think they're "not doing it right", it's important to understand that there is no perfect meditation. What's important is just to continue - without pressure, at your own pace.
Integrating meditation into everyday life
For meditation to become a part of your life, you need to integrate it into your daily routine. Here are a few ways to do that:
- Meditating in the morning or evening: A short morning meditation can help you start your day calm and focused, while meditation for easy night, an evening meditation, can serve as a bridge to peaceful sleep.
- Short meditation breaks during the day: Even a few minutes of mindfulness meditation during a break at work can help you reset.
- Informally practicing presence: While walking, eating, or doing everyday tasks, consciously focus on the present moment. This is also a type of meditation that brings peace and awareness into your everyday life.
If you want to understand meditation and its impact on the mind and body more deeply, we also recommend the books of Joe Dispenza, a renowned author who deals with the connection between neuroscience and meditation. His books, like "You Are the Placebo" and "Becoming Supernatural", offer science-based techniques for changing mental patterns and achieving deeper inner peace.
If you want to expand your knowledge about meditation, we also recommend "Meditation: The First and Last Freedom" by Osho, which offers a practical approach to meditation over 21 days.
In addition to books, we recommend that you also watch the Materia x Glorija podcast, where Maja Blažević, the owner of the wellbeing brand Materia, talks with Tomislav Karamatić, a certified meditation instructor and student of the famous Deepak Chopra. In this conversation, useful tips and personal experiences about meditation are revealed, its benefits and how to integrate it into everyday life.
Remember, each of us can adapt meditation to our own life. Whether you choose transcendental meditation or simply mindfulness meditation, the most important thing is to connect with yourself and your mind. You will realize, from the first moment, how little or almost never you are actually in communication with yourself.
Because, in a world full of noise, the most valuable thing we have is the ability to find silence.