Meditation for beginners

What is meditation?

Meditation is a psychological process of concentration on an object, a certain thought or the absence of any thoughts. As a result of properly performed meditation, the brain is freed from external stimuli and gets the opportunity to concentrate only on one idea.

Scientific research suggests that regular meditation not only restores neural connections and positively influences the human cognitive capabilities( in simple terms, it updates the brain), but also significantly reduces the level of cortisol and other stress hormones.

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How to meditate?

Despite the fact that you can meditate in any position, beginners are encouraged to learn meditation while sitting in a lotus position with crossed legs on the floor or just sitting on a chair. The main task is to maintain the spine in a straight position, but without excessive strain.

The eyes should be closed, hands with palms facing upwards, located on the knees. In addition, the thumb and index finger during meditation is traditionally kept closed. To start meditating, you must first of all focus on the breath - this will relax the brain.

The Benefit and Effect of Meditation

Note that the benefits of regular meditations are not just a religious myth, but a fact that has been proven by numerous scientific studies. It is also interesting that many participants in such studies, having begun to meditate solely for experimentation, continued this practice in the future.

The key effect of meditation is the "reboot" of the brain - as with a computer, after such a reboot, thoughts begin to "work" much faster. This helps to more effectively solve everyday problems, focusing on the main points, rather than on minor details.

Popular Meditation Techniques

The most popular( and simple) meditation technique for beginners is breathing meditation under any audio track. It can be not only relaxing music, but also the sounds of nature( the noise of a waterfall, rain in the forest) or even directed meditation with the calming voice of a teacher.

Listening to a similar track, you should try to free the brain of any thoughts - for this it's easiest to switch attention to the process of breathing. However, it is important to become an "outside observer" and just watch how the body makes breaths and breaths completely without your participation in the process.

At what time is it better to meditate?

Meditation immediately after awakening is most often more effective, because at the beginning of the day the brain is not overloaded with everyday problems. In addition, during morning meditation, it is more difficult to accidentally fall asleep( that is why it is recommended to sit for meditation and not to lie - otherwise you will fall asleep).

Despite the fact that meditation at night will really improve the quality of sleep, not all beginners will be able to do it. Most people simply will not be able to fully purify their minds from the thoughts and worries of the past day. However, evening meditation is theoretically possible.

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How long does it take to meditate?

The main thing in the meditation process is not the immediate time of meditation, but the regularity and depth of the release of consciousness from thoughts. The developed daily habit of meditating for 5 minutes in the morning will be much more useful than trying to meditate an hour once a month.

Typically, beginners are advised to start with 10-15 minutes of meditation several times a week. The role is played by the fact that in the lotus position many people quickly begin to numb their legs, which significantly complicates the process of relaxation and turning all attention "inwardly."

Meditations for beginners

If you decide that you want to learn how to meditate, start with 2-3 minutes of breathing exercises a day - sit in a comfortable position( in a comfortable and quiet room) and observe the technique of proper breathing. Tune in to the fact that these 2 minutes you will not think about anything, but just breathe.

The first positive results will appear at the end of the first week - it will be much easier for you to leave all thoughts aside and enter a state of tranquility. After that, you must decide for yourself whether the additional audio for meditation helps you or distracts you more.


Meditation is the process of conscious liberation of consciousness from thoughts and a kind of "reset" of the brain. The simplest technique for beginners, allowing you to quickly learn how to meditate is 2-3 minutes of breathing exercises a day with attempts to think of nothing.