66 Meditation Beginner Tips

The benefits of meditation are undeniable. Scientific studies, brain research and long-term experiments all come to the same conclusion: The benefits of meditation go much beyond of what we tought was possible. Not only promoting relaxation and better sleep, meditation has the ability to boost cell reproduction and speed up healing, changes your entire brain frequency, enhances memory and gives you access to part of the brain that were dormant before. Some studies even go as far and claim that meditation hast the ability to switch off certain parts of your genetic code, your DNA, as the major force behind epigenetics. I remember starting into meditation in Yoga classes, having no idea of how to remain focused, how to sit and how to integrate the practice into my life. If that’s you, here you have the most extensive list of 66 Meditation Beginner Tips.

If you haven’t heard of the benefits of meditation, let me give you a short recap before we start into the Meditation Beginner Tips list. Here’s a quick introduction to the scientific benefits of meditation on the brain, nervous system, and body:

Scientific Benefits of Meditation

Meditation is a practice that has been cultivated for thousands of years and is known for its profound effects on mental, emotional, and physical well-being. In recent years, scientific research has increasingly explored the impact of meditation on the brain, nervous system, and body, shedding light on its numerous benefits. Before you start into your own practice, it’s always nice for the analytical mind to understand why you’re actually looking at meditation beginner tips.

1. Brain Plasticity: Neuroscientific studies have revealed that regular meditation can lead to changes in the brain’s structure and function. It promotes neuroplasticity, the brain’s ability to reorganize and adapt, which can enhance cognitive abilities, memory, and attention.
2. Stress Reduction: One of the most well-known benefits of meditation is its ability to reduce stress. Research has shown that meditation activates the relaxation response, which counteracts the effects of the body’s stress response, leading to a decrease in stress hormones, such as cortisol. This can result in reduced anxiety, improved mood, and an overall sense of calm.
3. Emotional Regulation: Meditation has been found to enhance emotional regulation by strengthening the prefrontal cortex, the part of the brain responsible for executive functions, decision-making, and emotional regulation. It can help individuals better understand and manage their emotions, leading to greater emotional resilience and well-being.
4. Attention and Focus: Studies have demonstrated that meditation practices, such as mindfulness meditation, can improve attention and focus. Regular meditation can enhance the brain’s attentional networks, leading to increased concentration, improved cognitive performance, and better multitasking abilities.
5. Self-Awareness and Mindfulness: Meditation cultivates self-awareness and mindfulness, which involve non-judgmental awareness of the present moment. Through practices like body scan meditation or mindful breathing, individuals develop an increased capacity to observe their thoughts, emotions, and bodily sensations. This heightened self-awareness can lead to greater introspection, self-reflection, and a better understanding of one’s mental and emotional patterns.
6. Emotional Well-being: Research suggests that meditation practices, such as loving-kindness meditation, can foster positive emotions, empathy, and compassion. These practices can improve interpersonal relationships, reduce negative emotions, and increase overall emotional well-being.
7. Reduced Inflammation: Chronic inflammation is associated with various health conditions. Studies have found that meditation can help regulate the body’s inflammatory responses, leading to reduced inflammation levels. This may have implications for physical health conditions influenced by inflammation, such as cardiovascular disease, autoimmune disorders, and chronic pain.
8. Enhanced Immune Function: Meditation has been shown to strengthen the immune system, leading to improved immune response and increased resistance to infections. Regular meditators have been found to exhibit higher levels of antibodies and immune cells associated with immune function.
9. Pain Management: Mindfulness-based practices have demonstrated efficacy in managing chronic pain conditions. Meditation can help individuals develop a non-reactive and accepting attitude toward pain, reducing the perception of pain and improving pain tolerance.
10. Improved Sleep: Meditation practices that induce relaxation and reduce stress can contribute to improved sleep quality and duration. By calming the mind and promoting a state of deep relaxation, meditation can help individuals fall asleep more easily and experience more restful sleep.

Scientific research continues to uncover the numerous benefits of meditation on the brain, nervous system, and body. From reducing stress and enhancing emotional well-being to improving cognitive abilities and promoting physical health, meditation offers a holistic approach to cultivating a balanced and healthy life. This list of Meditation Beginner Tips is undoubtedly what I needed years ago when I started my journey of meditation. By incorporating regular meditation practice into your life, you can harness these benefits and experience positive transformations in your well-being. Best thing about it: It’s completely for free. So, let’s dive into the full list of Meditation Beginner Tips!

Meditation Beginner Tips – the full list

1. Start with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. Make a fixed time every day, for example straight after getting up, where you commit to first one minute and then increase day by day. This will make it a lot easier for your brain to not procrastinate, knowing that it’s just for a small amount of time. It just takes you 21 days to build a new habit – stick to it!
   
2. Silence is key at the beginning! Find a quiet and peaceful place where you won’t be disturbed during your meditation practice. Communicate with your kids, partner(s) and pets that you want this tiny period of time for yourself.
   
3. Put a smile on your face. It releases happy hormones and simply makes you feel better. Don’t try to hard – this is fun after all.
   
4. Dedicate your meditation space. Sit in a comfortable position, either on a cushion or a chair, with your back straight and relaxed. Shoulders draw back and fall away from the ears. Make sure your hips are higher than your knees.
   
5. Close your eyes gently, or keep them slightly open with a soft gaze. Start with what feels more natural to you.
   
6. Begin your meditation session by taking a few deep breaths to relax your body and mind. Expand and contract your belly, using full breath capacity – this will activate your parasympathetic nervous system.
   
7. Focus on your breath as it naturally flows in and out. Notice the sensation of each breath. Also pay attention to what parts of your body the breath is touching. Nostrils, throat, upper parts of the lungs, ribs and finally the belly, where you gently want to guide your breath to.
   
8. If your mind wanders, gently bring your attention back to your breath without judgment or frustration. Give yourself a mini smile every time that happens – this is not a competition, and you’re practicing.
   
9. Use a timer or a meditation app to track your sessions and help you stay focused. Insight timer is a great free option to track your meditation and also offers you heaps of music and guided meditations. I do recommend strongly first making friends with your own breath on this journey. Guided meditations you can integrate later.
   
10. Start your day with a morning meditation to set a positive tone for the rest of the day. Meditation Beginner Tips No. 9: Meditate first thing in the morning when your mind is not that busy yet.
    
11. Don’t check your phone before you meditate! Getting straight out of bed and onto your meditation mat/ cushion/ chair offers you the easiest way into a non-distracted, focused mind. External stimulation like social media easily takes you out of the present moment and steals the precious time set for yourself.
    
12. Once you’re familiar with grounding yourself using your own breath, start to experiment with different types of meditation techniques, such as mindfulness, loving-kindness, or body scan.
    
13. Now where you integrated the practice into your life, and maybe even meditate for 5 minutes or longer, get yourself a paper and a pen and write down your intention. You’ve mastered the first steps: You tried it, and you sticked around for a while. To not lose the momentum now, and write down your goals: Why are you meditating? More peace, less emotional reactivity, more grounding and focus, less stress, as a part of a spiritual journey…? Be clear about your intentions and reevaluate them regularly.
    
14. To get access to more advanced tools, consider joining a meditation group or attending a meditation class to learn from experienced practitioners. Google is your best friend when it comes to finding groups near you, or simply reach out to me. I’m connected to a worldwide network of practitioners.
    
15. As you progress with your practice, start to do some strengthening exercises for your back on the side. A straight spine is key for a peaceful meditation practice, and the longer you will sit, the more tension you will feel. Counter that with a strong body – Yoga Asana for example was originally only practiced to strengthen the body for meditation.
    
16. You know what brings true joy? Being grateful for the things we do have instead of focusing on what we don’t have. Practice gratitude during your meditation by reflecting on things you are thankful for.
    
17. Incorporate mindfulness into your daily activities, such as mindful eating or mindful walking. Mindfulness you can practice everywhere at any time. It grounds you into the present moment, and that is where you shape your future.
    
18. Think about investing in some meditation props. Get a proper cushion, or maybe even a meditation seat. Find a meditation posture that works best for you, whether it’s sitting cross-legged or kneeling. If you find the chair most comfortable, stick with that!
    
19. Wherever you sit, really prioritize a straight spine. It looks cooler when we meditate cross-legged, but some bodies are simply not made for it. Take a video of yourself to see where you compromise your spine and experiment with alternative solutions.
    
20. Explore online guided meditations, which can provide instructions and guidance for your practice. Also, there is so much free material out there. YouTube is a great chance to try out many different things.
    
21. Always remain gentle with yourself. Remember that meditation is a skill that improves with practice, so be patient with yourself and celebrate little success. Also accept that on some days, especially for women depending on the cycle, you won’t have as much access to the meditative state as on other days. Accepting that is a part of your meditation journey.
    
22. If you want to integrate small meditations several times a day, avoid meditating immediately after a heavy meal, as it may make you feel drowsy. As a general fact when it comes to meditation for beginner tips, any kind of mental exercises shouldn’t be happening after big meals.
    
23. Start a meditation journal to record your experiences, insights, and progress. The more experienced you get, to more you find to explore inside of your own mind. To keep track of all those reflections and processes, keep a journal handy.
    
24. Set realistic expectations for your meditation practice, and don’t get discouraged if you have challenging sessions. The higher your expectations, the more likely that you’ll be disappointed. Stay realistic, also looking at what’s going on in your life at the moment. Never compromise on your meditation practice, but adapt it to reality.
    
25. Experiment with different times of the day to meditate and find what works best for you. Once you have a solid practice in the morning, feel free to move it to other times of the day. The reason you should not do this at first is that it makes it difficult for the brain to grasp the new habit. Once it’s established, after approximately 4 weeks, you’re more flexible.
    
26. After a while, you will find a sweet space of calmness and loving presence inside of you. It is easy to remain and linger there, that’s why you can use a gentle alarm or a soothing sound to signal the end of your meditation session.
    
27. Practice self-compassion and kindness toward yourself during meditation. Not only taking bad days with ease, also integrate self-love into your meditation practice. Create the feeling of coming home to your own heart, and carry that feeling with you. This is your safe place.
    
28. Don’t force yourself to clear your mind completely; instead, aim for a relaxed and focused state. Samadhi, the end goal of the Yogic path meditation is a part of, is the very end goal. The aim with meditation at first is not to be empty minded but rather direct the minds’ focus gently in a certain direction.
    
29. Explore different meditation techniques to find the ones that resonate with you the most. The breath meditation described at the beginning is just one option of so many. There are heart space meditations, chakra meditations, mantra meditations, movement meditations, meditations on objects and much more. Find out what works for you and serves your intentions best.
    
30. Incorporate a body scan meditation to bring awareness to different parts of your body and release tension. A great way to do that is Yoga Nidra, an age-old tool to create body awareness and call in Sankalpas, positive mantras for yourself.
    
31. Be consistent with your meditation practice, even if it’s just a few minutes each day. Make it a non-negotiable. Becoming more and more solid in your practice, mindfulness integrated into a packed and busy day will be some kind of meditation. This works for a while, but don’t you ever sacrifice your meditation in stillness just with yourself.
    
32. Don’t judge your meditation sessions as “good” or “bad.” Each session is an opportunity to learn and grow. Always ask yourself: What have I learned today?
    
33. Set intentions for your meditation practice, such as cultivating peace, clarity, or compassion. Depending on your state of mind, integrate certain intentions into your practice to really get the best out of it.
    
34. Experiment with different types of meditation music or ambient sounds to create a calming atmosphere.
    
35. Practice mindful breathing throughout the day to anchor yourself in the present moment at any point of the day and take your meditation out of the meditation space into your everyday life!
    
36. You’re going to meditate longer and longer as soon as you feel the first results – it can be quite addictive to feel that good! Take breaks during long periods of sitting meditation to stretch and release tension.
    
37. Find a balance between effort and relaxation in your meditation practice. You want to follow a purpose and intention in your meditations, but not overload them with long to-dos, so you don’t get the time to relax into it.
    
38. Let go of any expectations or attachments to specific outcomes during meditation. You’re letting your intuition guide you more and more, and sometimes what you think you need is not what you actually need.
    
39. Integrate all your senses into your meditations. What can you hear, smell, taste and feel on your skin? One level up: Open the eyes and look around, moving on from each thing with no judgement and classification.
    
40. Experiment with meditating in different environments, such as nature, public places or different rooms in your home. The sensations around a river or beach will be completely different from those in the forest.
    
41. Engage in walking meditation to bring mindfulness to your movements and a more active sensation in your body. Can you be entirely present with every single step you take? Feel every single muscle and limb move?
    
42. Notice any resistance or discomfort that arises during meditation and observe it with curiosity. Journal those sensations down and observe where and when they come up in your life.
    
43. Practice loving-kindness meditation to cultivate feelings of compassion and goodwill toward yourself and others.
    
44. You’re progressing, so now it’s time to really dedicate a space in your home you just use for your meditations. Create a peaceful and clutter-free meditation space in your home to enhance your practice. Have some candles, your mediation seat and maybe some other items you associate with peace like a mantra or a Buddha.
    
45. Dedicate a specific meditation object to help anchor your attention. Those object meditations can be done with a candle, where you gently gaze at the flame moving. Another option would be to hold an object like a stone in your hands and entirely focus on the sensation to empty your mind of everything else.
    
46. Use affirmations or positive statements during meditation to cultivate a positive mindset. You can start to manifest certain things by feeling into them. Write down your manifestation before you start into the meditation, and live out that reality towards the end of your session as if it was already real. Your body will react with a certain hormonal secretion, and the more you do it, the more you attract the things that help you to let it become real. Like attracts like!
    
47. Consider incorporating mindfulness into your bedtime routine to promote better sleep. Journal down what kept your mind busy over the day, really become aware of your body and settle back into your breath. This will improve your sleep quality rapidly.
    
48. Practice forgiveness meditation to let go of grudges and cultivate inner peace. Anger, hate and envy are normal for everybody. Not holding on to it and practicing that letting go in your meditations is another shortcut to happiness.
    
49. Attend meditation retreats or workshops to deepen your practice and connect with like-minded individuals. Build connections online and offline with people that meditate daily to expand your experience.
    
50. Explore different meditation techniques in retreats from various traditions, such as Zen, Vipassana, or Transcendental Meditation. The Vipassana meditation, where you will be completely quiet for 10 days, is the ultimate experience.
    
51. Avoid judging your meditation practice based on the length of time you meditate. Even a few minutes can be beneficial. It’s about the feeling, not the time.
    
52. Remember that meditation is not about achieving a particular state but about being present with whatever arises. You want to practice resting back in the witness in meditation, so you can overcome emotional reactivity in life to first observe and then act.
    
53. Practice deep belly breathing to activate the body’s relaxation response and calm the mind.
    
54. Even though it is important to connect with like-minded people, don’t compare your meditation practice to others. Everyone’s journey is unique. Stay open to other approaches, but you, and just you, know what’s good for you!
    
55. Use visualization techniques during meditation to create a mental image of peace, healing, or positivity. This is another way to call in your manifestations.
    
56. Embrace moments of stillness and silence during meditation, allowing your mind to settle naturally. Our minds are not used to constant noise, traffic and stimulation.
    
57. Be gentle with yourself if you miss a day of meditation. Simply resume the next day without judgment, knowing that you’ll always have the choice and this choice is up to you.
    
58. Experiment with different meditation postures, such as lying down when you progress and can make sure you don’t falll asleep. If the body is totally relaxed, your mind can travel a lot further.
    
59. Practice presence and awareness of emotions, observing them without getting caught up or identified with them. Integrating that into every day life will get you to react from a reflected state of mind, not so much for a space of fear and triggers.
    
60. Incorporate gentle movement or stretching before or after meditation to release physical tension. Traditional Tantric Hatha Yoga is one practice that is entirely made for strengthening your body for meditation, and it is spectacular to experience and expand with that age-old practice. As a matter of fact, I would consider this one of the top 3 Meditation Beginner Tips.
    
61. Use essential oils or incense to create a soothing atmosphere for your meditation practice. Incents or diffusers are another way to stimulate the senses and integrate that part into your meditation practice.
    
62. Practice self-inquiry during meditation by asking yourself questions that promote self-reflection and understanding. The ultimate goal of full self-knowledge leads to a life full of happiness. The better you know yourself, the better you can remain stable in times of turbulences. Always ask yourself: What can I learn from this?
    
63. Explore walking meditation in different environments, such as parks, forests, or even busy city streets. How focused can you be?
    
64. Use a body scan meditation to bring awareness and relaxation to specific areas of tension or discomfort. Breathe into the areas that might hurt or feel tensed – that’s how we heal them, by simply giving them attention.
    
65. Embrace the imperfections and fluctuations of your meditation practice. It’s all part of the journey. The more you’re able to accept all imperfections, the more you will be able to see the beauty in them.
    
66. Remember that meditation is a lifelong practice, and every moment of stillness and presence counts.

All those Meditation Beginner Tips are based on my very own experience. Please drop me a comment when you have anything to add to this list! Also, I would absolutely love your own experience with meditation – reach out and let’s chat.
If you’re a beginner, or an advanced meditator seeking for guidance, schedule a discovery call and we transform your meditation journey together onto the next level.