Meditation can be an intimidating practice. You’ve no doubt heard established meditators talk of transcending themselves and reaching higher states of consciousness – and these lofty experiences can seem way out of grasp for a beginner like you.

But truth be told, meditation doesn’t have to be tricky. And, believing that it’s difficult to master may be the very thing that’s standing in your way.

If you’re new to meditation but haven’t the first clue where to begin, good news: we’re here to support you.

Try these beginner meditation tips on for size:

Schedule it in

First things first: when are you going to meditate? Finding the time to do it is often hurdle number one, so have a quick scan of your schedule and find a space: whether it’s first thing in the morning, last thing at night, or a quick breather on your lunch break.

When you do it doesn’t really matter all that much. Rather, it’s important that you make it a regular habit. After all, the more you practice, the easier it’ll become.

Create a sanctuary

Is your home a noisy place full of hustle, bustle, and distractions? Setting up a dedicated meditation space is a surefire way to ensure you can switch off when you meditate.

You don’t need a separate room in your house. Your meditation space could be on your sofa in the living room or even on your bed. Being comfortable and ensuring you won’t be disturbed is what’s key.

You might like to add some cushions or crystals or light some candles so you can truly relax. Keeping a journal or inspiring book next to you is also a good shout.

Keep it super simple

There are loads of different meditation techniques out there from loving-kindness meditation to transcendental meditation, but to begin, it’s best to keep things simple. Really simple.

The easiest way to begin is to simply get comfortable (some people like to sit cross-legged, others prefer lying down), close your eyes, and focus on your breath.

Some breathing techniques for meditation include breathing in for three seconds, holding the breath for two seconds, and exhaling through the mouth for at least four seconds.

Another method is the 4-7-8 technique: you inhale for four seconds, hold for seven, and exhale for eight through the mouth. Whichever method you choose, the trick is to breathe deeply into your belly.

Go for guided

The even easier route? Guided meditations. You can find many of these on YouTube and streaming services like Spotify. A soothing voice will lead you in meditation, allowing you to fully switch off and say ‘see ya’ to any nagging worries that you aren’t doing it right.  

As for time, you don’t need to meditate for hours on end (phew!). Even five minutes can be beneficial. Aim to start with a short meditation practice and build on this over time.

Manage your expectations

If you go into your early meditation practices expecting to have some sort of grand, life-altering spiritual experience, you’ll likely be sorely disappointed. Likewise, if you reckon meditation will solve all of your problems, you could be in for a rude awakening.

While meditation is linked with countless health and well-being benefits (we’ve rounded up just a few here), it’s not a magic bullet, and you might not have a transformational experience every single session – particularly in the beginning.

Not seeing immediate and substantial results is one of the most common reasons people quit, so leave your expectations at the door. Simply aiming to feel a little more relaxed is a great place to start. 

Most importantly, go easy on yourself. Rome wasn’t built in a day.

Be the observer of your thoughts

What would you say is the biggest misconception about meditation? We’ll tell you. So many people wrongly believe that the object is to clear your mind of all thoughts. Not only is this impossible, it also sets you up to fail.

During your meditation practice, you’ll have many pesky thoughts. You might be reminded of the laundry you need to take out of the machine, recall an embarrassing moment from your past, or even be confronted with some uncomfortable limiting beliefs.

All of this is normal. The trick is to let those thoughts pass you by. Observe them, don’t judge them, and simply let them go. If there’s a particularly persistent thought, you might like to explore it in your journal afterwards.

Slowly come to 

As you near the end of your meditation session, slowly come back into your body by wiggling your fingers and toes. Open your eyes when you’re ready and give yourself a few moments to readjust to reality before going about your day. 

And that’s how you meditate. See? We told you it was simple.