Meditation Guide

For Beginners






Seems like everyone is talking about meditation these days which is a good thing! As a beginner it can
be a little overwhelming to know where to start so I want to share some tips and info to get you off on
the right track and help you avoid the common pitfalls that get in the way of building a consistent
meditation practice.

What Is Meditation?
Meditation is a series of techniques that allows us to develop awareness and focused attention. It has
been practiced for centuries and has many different forms and traditions. While often used
interchangeably, there is a distinction between mindfulness and meditation.

Mindfulness is a way of being or interacting with the world. It can be practiced informally at any time
and in any situation, with any activity. Meditation on the other hand is a formal practice that involves
setting aside a specific time to sit silently and train our minds.

Meditation that takes the form of sustaining our attention on our breath, noticing our body, thoughts,
emotions or sensations, or whatever arises in each moment, and gently returning our attention to our
breath, is sometimes called mindfulness meditation. This practice helps train the mind to focus on the
present rather than the past or future and teaches us how to control our reactions so that we can
respond rather than react

Regular meditation practice, or anything that allows us to pause, be still and tune into the present
moment, in fact helps us become more conscious about the busyness in our lives.

With that awareness, we can make more conscious choices about how we direct our thoughts or
spend our time. For example, by building our skills in formal meditation practice we can then use them
to focus our full attention on a person or activity at hand without being distracted by our wandering
minds or the beeping of our phones.


Meditation is the ultimate mobile device;
you can use it anywhere, anytime, unobtrusively.
Sharon Salzberg

Why Meditate?
With an increasing gain in popularity, meditation is often held out as a cure all for just about anything
that ails you. The truth is that many of these claims do not have any basis in sound research.
There are, however, some important documentable benefits of a regular meditation practice
including:

• Reducing stress and anxiety

• Enhancing emotional health and wellbeing
• Improving emotional regulation
• Improving memory & focus
• Increasing cognitive flexibility
• Enhancing self-awareness
Instead of meditating with a goal in mind, focus instead on creating a consistent habit and the benefits
will follow. The benefits of meditation are only experienced through consistent practice.

Simple Breath Meditation

While there are many forms and traditions of meditation, as a beginner it is helpful to choose
something that is simple.
Using a basic breath meditation is the easiest way for beginners to start a meditation practice. By
using the breath as a focal point, you will begin to build foundational skills that will serve you well as
your practice develops. Once you have established a regular habit of meditation, then you might want
to explore other methods and traditions.
Begin with short sessions. A few minutes to settle yourself and then 3 to 5 minutes of silent practice is
a great start. You can add to the length of your practice as you feel comfortable, gradually building up
to 20 minutes. You don’t have to rush to get there.
Consistency is the key. It’s better to practice for a short session every day than to take a hit and miss
approach if you want to reap the benefits.

Breathing in, I calm body and mind.
Breathing out, I smile.
Thich Nhat Hanh

Guided Meditations
Guided meditations are led by a teacher either in person, or by audio or video. They can be useful for
beginners as they provide some support and encouragement as you establish your practice. There is a
difference between guided visualizations which are typically used for relaxation or sometimes insight,
and guided meditations which demonstrate the skills of meditation and include periods of silence.
Using only guided meditations sometimes create a dependence on them that doesn’t encourage the
development of skills. Try to integrate the skills that you are learning in the guided meditation in order
to be able to use them during your “on your own” silent practice.
You can download a free, short, guided meditation here:
https://www.stonecirclecoaching.com
As people become more experienced in meditation, they tend to use guided meditations less
frequently, or periodically to refresh their practice. Ultimately you will want to find the right balance
between using guided recordings and practicing silent meditation that best works for you.
There are many apps available which include guided meditations. The most popular apps are Insight
Timer, Calm and Headspace.

Managing Expectations
Here are a few beginner expectations that can make meditation a challenge:

• Trying to sit for too long at the start.

More time is not necessarily better. Consistency is far more important than length of time.
• Trying to stop thoughts or emptying their minds.
Your mind is designed to think so you will not stop your thoughts. What you will learn to do is
to direct your attention and focus so you are not controlled by them.
• Waiting for an a-ha moment.
While meditation does increase self-awareness and insight, it is not typically a profound
experience every time you practice. Be open to whatever shows up, even if it is nothing.
• Getting it right.
Beginners often worry about whether they are “doing it right.” Mindfulness expert Jon Kabat-
Zinn has the best advice about this worry. He says if you are doing it, then you are doing it
right.

The goal of meditation isn’t to control your thoughts,

it’s to stop letting them control you.

Setting Up A Space
While it is possible to meditate anywhere any time, as a beginner its helpful to have a quiet space to
practice. This eliminates some distractions that you might otherwise have to manage. Choose
somewhere you can be undisturbed
Keep it simple. There are lots of things you can add to a meditation space if you want but all you really
need is a comfortable place to sit (either on a cushion or chair) that allows you to maintain good
posture.
If you do want to personalize your space, these are some other things you might include:
Inspirational pictures

Nature elements – flowers, plants, stones

Candles

Incense or oil diffuser

Prayer table or altar

You will find more info about

creating a meditation space
on my blog here:
https://www.stonecirclecoaching.com/mindfulness/meditation-space-room/

Getting Started
1. Choose a time
Any time is a good time to meditate if you are doing it! Many people find first thing in the
morning works well because as the day progresses there are more demands on your time and
energy. Choose a time that fits you and your lifestyle.

2. Set a timer
Set a timer for the entire length of your meditation (settling in and silent practice) so you don’t
need to look at the clock.

3. Find a comfortable posture
Sit upright in a chair or on a cushion, or against a wall to support your back. If you are in a chair
put both feet on the floor. Choose a position that you can maintain comfortably for the length
of your practice. Feel free to shift position at any time. Meditation is not meant to be torture!
Allow your hands to rest comfortably in your lap. Allow your eyes to close or soften your eyes
and drop your gaze toward the floor. This helps remove visual distractions.

4. Settle yourself
Take a few minutes to settle in to your practice. Breathe in the way that is normal and natural
to you, inhaling and exhaling through your nose. You might begin by doing a quick scan of your
body to notice any tension.

5. Simple breath meditation
Bring your attention to your breath. Just notice your breath as the air is going in and out of
your nostrils. Breathe in the way that is most normal and natural and comfortable for you, and
just notice yourself inhaling and exhaling.

While you’re focusing on your breath, thoughts may cross your mind. Just notice them and
bring your attention back to your breathing. It’s normal and natural for you to be thinking
things. You don’t have to chase your thoughts. Just notice that you are thinking and come
back to your breath.

If you notice physical sensations, perhaps part of your body is not in the most comfortable
place, adjust it so that you feel comfortable. Notice that you were a little distracted by that
and bring your attention back to your breath.

If you notice other sounds, again simply notice the distraction and bring your attention back to
your breath.

Be kind about your wandering mind. It is normal and natural for you to become aware of
thoughts and other distractions. Simply re-direct your focus to your breath.

6. Closing the meditation
When the timer rings, take a few deeper breaths, wiggle your fingers and toes, and when you
feel ready, open your eyes.


If you are interested in more support in building your meditation practice or ways to cultivate
mindful living, visit my website and learn more about coaching:
https://www.stonecirclecoaching.com/products-services/coaching/

You should sit in meditation for twenty minutes every day…

unless you're too busy;
then you should sit for an hour.
Zen wisdom