Meditation

8 beginner’s tips to get started with meditation

It is natural to seek profound experiences in meditation, especially when you have just begun meditating. Did you know that just by ensuring a few simple things before you start meditating, you can actually have a deeper experience in meditation? The usual beginner questions are ‘how to meditate’ and ‘how to meditate at home’ and the answer lies in following the 8 simple pre-meditation techniques.

Follow these 8 pre-meditation tips for beginners to get a deeper meditation experience. 

1

Choose a convenient time

Mediation time

Meditation is essentially relaxation, so it should be done entirely at your convenience. Choose a time when you know you are not likely to be disturbed and have the freedom to relax and enjoy. The hours of sunrise and sunset are also ideal for meditation. These hours are the time when there is a serene calm at home too, which will help you to meditate easily.

2

Choose a quiet place

Place for Meditation

Just like a convenient hour, choose a quiet and peaceful surrounding where you are not likely to be disturbed. Such a place can make meditation for a beginner more enjoyable and relaxing.

3

Sit in a comfortable posture

Comfortable posture

Your posture makes a difference too. Be relaxed, sit comfortably and easily and as much as possible be steady. Sit straight with your spine erect, keep your shoulders and neck relaxed, and eyes closed throughout the process.

Keep in mind: It is a myth that one has to sit in padmasana (lotus position) to meditate.

4

Keep a relatively empty stomach

Empty stomach

Be it at home or in office, it is recommended to meditate on a relatively empty stomach. The reason to meditate before a meal is simple - you might doze off while meditating after a meal. 

When you are hungry, the hunger cramps may keep you from meditating. In fact, your mind may even keep thinking about food the whole time! It is advisable to meditate two hours after a meal.

Keep in mind: Do not force yourself to meditate when you are very hungry. 

5

Start with a few warm-ups

Warm Up Exercises

A few warm-up exercises or sukshma yoga (subtle yoga exercises) before starting the meditation helps improve circulation, removes inertia and restlessness and makes the body feel lighter. This is an important step in ‘how to meditate’ as it will enable you to sit steadily for a longer time.

6

Take a few deep breaths

Deep breaths

This is another important tip for easy meditation. Deep breaths and even nadi shodhan pranayama before the meditation is always a good idea. It helps to steady the rhythm of the breath and leads the mind into a peaceful meditative state.

7

Keep a gentle smile on your face

Smile on your face

This is unmissable and non-negotiable! A gentle smile keeps you relaxed, peaceful and enhances the meditation experience. Give it a try, we say. 

8

Open your eyes slowly and gently

Open your eyes slowly

As you come close to the end of the meditation, don't be in a hurry to open your eyes or move the body immediately. Open your eyes gradually and take time to become aware of yourself and your surroundings. Then slowly move your body and there, you are ready for the day!

Start your journey within now!

Practicing meditation regularly alleviates you from stress-related problems, deeply relaxes the mind and rejuvenates the system.

The Art of Living’s Sahaj Samadhi Meditation is a specially crafted program to help you tap into your unlimited potential by diving deep within yourself.

Find a Sahaj Samadhi Meditation program at an Art of Living center near you.

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Meditation Tips
Breathing Exercises
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