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A Step-by-Step Guide to Finding Inner Calm

Meditation for Beginners

By Olugbenga OgunsemowoPublished 4 months ago 3 min read
Photo by <a href="https://unsplash.com/@jareddrice?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Jared Rice</a> on <a href="https://unsplash.com/s/photos/meditations?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>

In today's fast-paced and hectic world, finding inner calm and tranquility can be a challenge. Meditation offers a powerful and accessible practice that can help beginners cultivate a sense of peace, clarity, and emotional well-being. In this essay, we will explore the benefits of meditation and provide a step-by-step guide for beginners to embark on their meditation journey. By following these simple steps and committing to regular practice, individuals can tap into the transformative power of meditation and experience a profound sense of inner calm.


Understanding Meditation

Meditation is an ancient practice that involves training the mind to focus and redirect thoughts. It is a mindfulness practice that promotes relaxation, self-awareness, and emotional well-being. By engaging in meditation, individuals can quiet the mental chatter, reduce stress, and gain a deeper understanding of themselves.

Creating the Right Environment

To begin your meditation practice, it is important to create a conducive environment. Find a quiet and comfortable space where you can sit undisturbed for a few minutes. Dim the lights, eliminate distractions, and make sure you are in a posture that allows you to be both relaxed and alert.

Finding a Meditation Technique

There are various meditation techniques to choose from, so it's essential to find one that resonates with you. Some popular techniques include focused breathing, loving-kindness meditation, and body scan meditation. Experiment with different methods and find the one that feels most natural and calming for you.

Starting with Short Sessions

For beginners, it is recommended to start with short meditation sessions, gradually increasing the duration as you become more comfortable. Begin with just five minutes and gradually extend the time to ten, fifteen, or even twenty minutes. Consistency is key, so aim to meditate daily to establish a regular practice.

Relaxation and Body Awareness

Before diving into the practice, take a few moments to relax your body and bring awareness to your physical sensations. Start from the top of your head and slowly scan down to your toes, noticing any areas of tension or discomfort. Take deep breaths and consciously release any tension, allowing your body to relax fully.

Focus on the Breath

One of the most common techniques for beginners is to focus on the breath. Close your eyes and direct your attention to the sensation of your breath entering and leaving your body. Notice the rise and fall of your chest or the feeling of air passing through your nostrils. Whenever your mind wanders, gently bring your focus back to the breath.

Cultivating Mindfulness and Non-Judgment

As you meditate, it is important to cultivate mindfulness and non-judgment. Simply observe your thoughts, emotions, and sensations without getting attached or judging them. Acknowledge their presence and let them pass without trying to control or suppress them. This practice fosters a sense of acceptance and compassion towards yourself and your experiences.

Incorporating Guided Meditations and Apps

For beginners, guided meditations can be a helpful tool to support the practice. There are numerous meditation apps and online resources available that offer guided sessions, soothing music, and helpful prompts. These resources can provide structure and guidance as you navigate your meditation journey.


Meditation is a powerful practice that holds the key to finding inner calm and tranquility. By understanding the basics, creating a conducive environment, finding the right technique, and committing to regular practice, beginners can embark on a transformative journey of self-discovery and emotional well-being. Remember, meditation is a personal and unique experience, so be patient with yourself and allow the practice to unfold naturally. With dedication and perseverance, you can cultivate a deep sense of inner calm and experience the profound benefits that meditation has to offer.


About the Creator

Olugbenga Ogunsemowo

Olugbenga is a positive-minded individual who radiates optimism and embraces life's challenges with a smile. With a passion for personal growth and well-being believes in the power of positivity to transform lives.

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