Meditation for Beginners: Meditation Techniques to Improve the Quality of Life

When life strikes…life STRIKES!  What do you do?  You STRIKE back!  What’s scary about it is it happens when you least expect it.  So you have to be armed and ready.  Meditation is one of the top tools I use when life messes with me.  It’s a great tool to convert those negative energies into POSITIVE.  But meditation intimidated me at first.  How in the world do you clear out your mind {looks up “meditation for beginners”} ?  The thought of it boggled me.  But as I learned what was attainable with this practice, I was drawn in.

Meditation for beginners

Meditation for Beginners: Meditation Techniques to Improve the Quality of Life

What is Meditation?

To put it simply {as this is meditation for beginners}, meditation is taking a momentary pause to be aware of your feelings, thoughts, consciousness and becoming comfortable of their existence.  Under meditation, you learn to focus within and away from surrounding distractions.  Having clarity and sense of mindfulness is the ultimate goal.  You become aware of the mind-body connection.  After mastery, should be able to change your current emotional and physical state as you please.

Meditation for beginners

Benefits of Meditation

There are numerous benefits in meditating.  Three categories of our lives that benefit from meditation are our emotions, intellect, and body.  All of the benefits overlap throughout these three categories which also has great effects on each other.  

  • Happiness: Happiness, first and foremost, is a choice.  You made a choice to allot some time in your day to spend in meditating so you can voluntarily change your current state.  After a few practice, you will be able to visualize and open up yourself to the emotional state you desire to be in.  Take a moment everyday to practice visualizing what it feels like in the state of happiness, to live without worries or fears.  Doesn’t that feel good?  If you do this every single day, you can condition yourself to stay in this state until you realize that you are in control of your emotions–not the weather, nagging boss, or pressing assignments).

Meditation for beginners

  • Lessens fear: Just like happiness, fear is an emotion.  Phobia, an extreme condition of fear, is an irrational emotion.  If you were able to associate an event, person, or thing with fear, there is also a way to dissociate or detach through meditation.  It helps you recognize your thoughts and learn how to control your feelings associated with those thoughts.
  • Mindfulness: This by far, is my favorite of all.  It encompasses the essential meaning of meditation which is being aware of the present moment and being at ease with your thoughts, emotional, and physical feelings.  It’s basically what meditation is.  With our busy and hectic schedules, I cannot stress how important it is to take a moment to pause in silence and let these thoughts flow naturally in our mind and body–not letting it bother us.  Awareness and comfort is key.
  • Focus: Meditation sharpens your ability to focus.  Being able to focus amidst external distraction exercises your mental strength which improves memory and concentration.
  • Relaxation: Meditation calms the body and mind.  During the process, it places us in a relaxed state and releases a lot of tension built up throughout our body.
  • Better quality of sleep: During the process of meditation, you “declutter” your mind and introduce clarity.  You will get better quality of sleep if your mind is free from worries, anxiousness, anger, and all other negative influences.  You will wake up well-rested and ready to tackle your day.

How to Meditate

1.  Meditation apps.  Since this is “Meditation for Beginners,” let’s start off with a guided meditation.  I used Headspace as my very first app, and I couldn’t recommend it enough.  The explanations were so simple, easy to understand, and they presented it in a colorful, non-intimidating platform.  I’ve also expanded to Insight Timer.  It offers huge collection of FREE guided meditation in different genres and target goals.  I love options–especially free ones!  If you want to be “extra,” I recommend noise cancellation headphones.  I have the Bose Wireless headphones, and it’s phenomenal!  Very useful when you have little tiny loud humans in the house.

Meditation for beginners

2.  Find your comfortable spot.  Isolate yourself in a quiet area.  You can sit down on a comfy        chair.  Make sure your feet are comfortably resting on the ground.  If you prefer to sit on a floor or bed, criss-cross your legs with your palms face up to invite more energy within.   Whatever position you decide on, ensure that your back is straight to promote proper posture.

Meditation for beginners

3.  Play calming sounds or music.  These usually come with the guided meditations in the apps.  You can also play spa music or white noise from YouTube or Spotify.  Or my fave–Google Home.  “Hey Google, play spa and relaxation music.”

4.  Close your eyes.  Closing your eyes helps you focus.  But if you prefer your eyes open, focus on an object or spot located on eye-level.

5.  Breathe naturally.  Focus your attention on your breathing, the rising and falling of your chest.  Don’t worry if your thoughts start to wander.  Simply bring your focus back to your breathing.  You will start noticing surrounding sounds as cars pass by your street or birds chirping.  Acknowledge those sounds and accept it then refocus back to your breathing.  This will happen quite a few times especially during your first tries.  It’s okay.  Just learn how to bring yourself back to your present state.

6.  Do “body scan.”  After focusing on your breathing, bring your thoughts to your body starting with the head, face, neck, movement of your shoulders and chest as you breathe, onto the arms, stomach, thighs,  legs, and down to your feet.  Loosen up the tension through the body parts as you scan through them.  Notice any throbbing sensation, especially found on your feet as your sitting on the floor.  Readjust your form as needed to release any tension.  Again, continue with your breathing and refocusing when mind starts to wander.

7.  Stretch.  When you’re done take note of the difference before you started and after meditating.  Do some light stretchig for flexibility and further relaxation and be ready to enjoy your day.

Now you are well-equippedwith  positivity, ready to tackle your day!

When to Meditate

  • Incorporate gradually.  Start daily for 3 minutes and build up to 20 minutes a day.  20 minutes might seem a lot for some but if you have time to spare, be generous with meditation.  Some people do it for an hour!  If you really can’t, aim for at least 5 minutes a day.  Just squeeze it in–it’s all so worth it!
  • Include in morning routine right after waking up.  See my post on How to Wake Up Early in the Morning, Motivated and Energized where I discussed how mediation helped me become a morning person.  Trust me–if it worked on me, it will work with anyone!
  • Include in “before bedtime” routine.  This winds you down and programs your mind to stop with the day’s activities because it’s about that time to get your shut eye.  Accompany it with dimming the lights and shutting down your electronic devices and you’ll surely get that good quality sleep.

Where to Meditate

As a beginner, I suggest to start inside the solace of your room.  It gives you that familiar setting of being in a place of your comfort.  When you learn how meditation feels and what it offers you, you can expand outdoors where you can be “one with nature.”  Go to your yard or the park early in the morning.  Nothing beats breathing in some fresh cold air with your bare feet connected to the grounds of the earth.  Feel the energy being transferred from the universe onto you.

Meditation for beginners

I’ve heard a lot about how life-changing meditation is, but I’ve always put it off.  I must have read hundreds of “Meditation for Beginners” articles before I took the first step {check out Thyme and Presence –very good resource} .  It is definitely a great tool to use to flow smoothly through life.  If I were to pick just one habit to help me through the struggles, it’s meditation.  It gave me control over any situation whether it’s fear, sadness, or self-pitty.  It gave me confidence knowing that I have full control to turn things around.  It opened my mind to gratitude and the ability to visualize dreams into reality.  With meditation, I was in control of my mind, my body, myself.  In return, the universe is in my favor and I’ve never felt this much power.


Meditation for Beginners is part 3 of the Perfecting Habits Series where you can join me in incorporating some habits that definitely changed the course and my outlook in life. Get your FREE Habit Tracker today, plus BONUS morning habits worksheets that you can use to help you build a life you enjoy!  

printable worksheets

Perfecting Habits Series:  Habits 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20

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