20 Practical Meditation Tips for Beginners

1. Find a quiet and comfortable space where you can relax and focus without distractions. You can use meditation pillows on your back or use it to sit on. Comfort is key.

2. Use soothing music or nature sounds to create a peaceful ambiance during your meditation.

3. Light some candles or incense to stimulate your olfactory senses.

4. Wear comfortable clothes that will keep you warm for a few minutes (your body temperature may drop as you relax, and you may feel a slight chill, similar to when you’re asleep).

5. Drink some nice soothing tea to help to bring you to the present moment. (Or you can have a glass of water, if you prefer).

6. Incorporate gentle stretching or yoga poses to help release tension before meditation. Basic things: neck, spine, shoulders… the main goal is to release any tensions that could be in the way of your relaxation.

7. Set an intention or positive affirmation for your meditation practice, such as mindfulness, abundance, relaxation, focus…

8. Use a timer or meditation app (such as Insight Timer) to track your sessions and keep yourself accountable.

9. Let’s get started: Get on a comfortable position (experiment with different meditation positions, such as sitting on a cushion or lying down)

10. Set your timer and close your eyes. Start with short meditation sessions from 2 to 5 minutes a day. You don’t need to rush, take small steps.

11. Begin by focusing on your breath. Notice the sensation of each inhale and exhale. Feel the cool air entering your nose and the warmth of the air that leaves.

12. Experiment with different breathing exercises, such as deep belly breathing, in and out through the nose, or in through the nose and out through the mouth. Feel the difference between those ways.

13. If your mind wanders, gently bring your attention back to your breath without judgment.

14. When the timer ends, slowly open your eyes and stretch your body. How do you feel? Take a moment to observe and write it down!

15. Create a consistent meditation routine by setting aside a specific time each day for your practice.

16. If it’s hard for you to remember to meditate on a regular basis, it can help to find a meditation buddy, so you can inspire each other.

17. Be patient with yourself. Meditation is a skill that takes time and practice to develop.

18. Avoid judging your meditation experience. Simply observe your thoughts and emotions without attachment.

19. After your practice, write down how you felt, if you had any insights… anything. This is your moment. Use this meditation journal to help you.

20. Incorporate mindfulness into your daily activities, such as mindful eating or mindful walking.

Remember that meditation is a journey. It gets easier with practice, and each session is an opportunity to connect with yourself and cultivate inner peace.

As you begin your meditation journey, approach it with a genuine sense of openness and a gentle nurturing spirit. Give yourself permission to immerse fully in the beauty of the present moment, allowing the transformative power of meditation to infuse your life with a profound sense of calm and clarity.

As you settle into your practice, you'll discover the subtle dance of thoughts and emotions, witnessing them without judgment or attachment. This practice will gradually unfold the wisdom of embracing stillness and the tranquility that meditation effortlessly ushers into your daily existence.

Embrace this journey with patience and self-compassion, as it holds the potential to enrich your life in ways beyond measure.

Wish you all the best,

Mindy.

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