How do beginners learn to meditate at home?

Posted on Jul 9, 2022      136

Have you long wanted to experience the healing power of meditation? Here you’ll learn the ins and outs of this practice.

What do I need to know about meditation? Meditation is a process by which you can shift your attention from the external world to the internal world. It is the ability to hear and understand yourself, your purpose. It helps to get rid of anxiety and relaxation.

How to learn meditation for beginners at home: preparation

Before proceeding to the main stage of meditation, beginners need to go through preparatory exercises. Below are 3 such exercises.

Before beginning the preparatory exercises or the meditation itself:

  • Choose a place where you will not be distracted by anyone (including pets);
  • turn off your cell phone (or turn on silent mode) and TV.

If you live alone (alone), it is advisable to allocate a separate place in the apartment, which will be associated with a place for relaxation. Later, having reached a certain level, you will meditate in different places.

Don’t start doing these exercises for a tick. The most important thing is that you give yourself fully to the process, even if it only takes five minutes.

№1. Hearing

Sit comfortably in a chair or armchair and relax. Concentrate on everything you hear: the silence, the noise from the street, or any sounds in your apartment (the ticking of the clock). Try not to think about anything, just listen.

This concentration should not cause any tension or discomfort. Practice with your eyes open at first, then closed.

№2. Sitting up straight

After a few sessions, when you can concentrate on what you hear, move on to the next practice.

First, do a warm-up. Sit on a yoga mat, assume a Turkish pose - weave your bent legs together, straighten your back. Close your eyes, relax and stop thinking about anything, stop worrying. Start concentrating on silence or sound. It’s important not to hunch over. Your back should remain straight.

№3. Breathing

After a couple of sessions, replace this exercise with another. Take a Turkish pose on a mat, relax and start watching your breathing. Keep your eyes open. Concentrate on the inhalation and exhalation. Gradually make the task more difficult. Close your eyes, and besides breathing, start concentrating on sounds.

In the process of concentration, sink into a state of absolute peace. The body is relaxed. No thoughts.

Always do a little warm-up before taking the Turkish pose. It is unnecessary to sit in it for a long time - observe moderation, otherwise there will be pain in the legs.

Simple meditation for beginners: the basic stage

When you have mastered the above exercises, proceed to the meditation itself.


Sit in a Turkish pose, close your eyes and count to yourself: one - the first breath in - out, two - the second breath in - out. And so on, up to thirty. Counting is a stage of entrance into meditation. During his most relaxed and immerse yourself in a state of rest, banish from consciousness all thoughts and experiences.

Having finished counting, concentrate on your breath and everything that you hear. If you have good stretching, you can use the lotus pose instead of the Turkish pose. The next times you practice meditation, lower the count first to 20, then to 10. Do not count below 10.

From a certain point, there will be a state of disappearance. As if there is only your breath and different sounds (or silence) and nothing else. This is the primary goal of meditative practice - to completely dissolve in the process of concentration. It is believed that in such a state, one finds unity with the Universe.

If you do not understand the difference between the lotus pose and the Turkish pose, note the position of the legs.


There are other varieties of meditative practice. For example, a problem-solving meditation. While counting, focus on a painful issue. After counting to 10, follow the breath and begin to slowly think about where this problem came from, consider various ways of its solution.

Then reflect upon whether there may be another, unexpected option of getting rid of the difficulty. In your meditative analysis, you will find the best way out of the situation.

If you work out, add meditation to your workouts-at the beginning of the class. It will energize you.

How to make time to meditate

How do you find time to meditate? Often the quietest and most free time is in the early morning and late evening, when you get ready for bed. The optimal time is an hour or two before bedtime.

But there can be problems in the morning and evening, too. If you don’t wake up right away, it will be harder to concentrate in the morning. And before going to bed, many people’s minds are overexcited by the events of the day, so it’s harder to concentrate on the breath.

Meditation in the morning helps to start the day better, in the evening to get rid of accumulated tension, and in the middle of the day to replenish energy.

The time is individual for everyone. Try it both in the morning and in the evening, or maybe the afternoon will do for you (but be sure to come at the same time). The main thing is that no one bothers you and you can be more or less alone with yourself.

Try tying the meditation process to some sort of mundane process. For example, before breakfast.

Don’t move.

It is difficult for an untrained person to sit without moving. Therefore, any position is unlikely to be comfortable. Be sure something will itch or it will be necessary to change the position of the hands. The main thing here is to be patient and not to move.

If you have made any movement, you don’t have to end your meditation right away. Just continue to fight your bodily impulses. Over time, you will learn to control your body.

How Meditation is Beneficial

After practice, you will feel peace, confidence in your own abilities. Negativity and anxiety will disappear. In addition, proper posture is trained.

The fascination with this exercise can change your life for the better, namely:

  • there will be harmony in relationships;
  • an optimistic attitude will appear;
  • your performance will improve;
  • You will be more concentrated;
  • Your intuition will more often give the right advice;
  • Creativity and productivity will increase;
  • Learning and memory will improve.

The benefits of meditation will not appear immediately. You may expect everything at once, but that approach is wrong. In meditation, the path to the goal is even more important than achieving the goal. So enjoy the process!

How does meditation affect sleep?

Meditation can be beneficial for people who have trouble sleeping, a recent comprehensive study suggests.

What was the study?

American scientists subjected men and women over the age of 55 to a clinical trial. And half of the subjects complained about sleep problems. The participants were divided into two groups.

The first group was asked to follow a known set of sleep hygiene rules, such as following a regimen and avoiding caffeinated and alcoholic beverages before bedtime. The second group underwent a six-week mindfulness meditation training course.

This technique is based on calm, open-minded reflection on one’s desires and thoughts and concentration on the breath. A certified practitioner was brought in to teach the course.

What was the result?

At the end of the study, which was conducted over a year, it was found that the participants of the second group had more success than those of the first group and had significantly improved the quality of sleep, besides no longer showing symptoms of insomnia, depression or chronic fatigue.

Thus, we can conclude that standard methods of improving sleep quality are inferior in effectiveness to popular oriental practices.

According to David Black, associate professor of preventive medicine at the University of Southern California, who is also the lead author of this study, mindfulness meditation has a calming effect on the brain’s arousal system and, unlike sleeping pills, does not cause unwanted side effects.

“Mindfulness meditation appears to be a safe and sensible practice for promoting health and improving sleep quality, with which older adults can avoid the health problems associated with the use of sleeping pills.”

Don’t think that meditation will solve all your problems right away. It, like a gym class, takes time to have the effect you need. The main thing is to enjoy the process.

I would like to finish this article by quoting from the sacred scriptures of Hinduism.

The infinite is attained through meditation. He who cognizes the boundless finds happiness. There is no happiness in a small.

Teg:   meditation