• Naveen Singh Chandel

3 Simple Steps To Begin Meditation - For Beginners

Updated: Oct 28

Over the past few decades, scientific research has proven that daily meditation is immensely beneficial for our minds and body. With each passing year, science adds to the ever-growing list of benefits of meditation. It positively impacts our emotions(relationships), increases our productivity at work, and even deepens our connection with our spirit.

Meditation may sound like a difficult task for someone who has never meditated. But this notion couldn't be further from the truth. Here you will learn just how simple it is to start meditating and making it a part of your lifestyle.


1. Start small


Sit down comfortably in the cross-legged position; ideally, on a chair if you're not comfortable. The important part is to keep your back straight throughout the session. Set a timer so you don't have to keep looking at the clock. If sitting still for five minutes sounds intimidating to you right now, which is normal, start with just two minutes. When you get comfortable with two minutes, increase the timer to five and later ten minutes. Close your eyes and focus on your breathing.

Every time you get lost in thought or notice that your focus drifts away, bring attention back to your breath. Keep repeating this until the timer sounds. For each time you do this, you are exercising your attention muscles. Gradually, your attention span, focus, and concentration

increases.


2. Be Consistent


Set a regular time and location for you to practice daily. Like any new hobby, meditation also requires consistency to convert it into a habit. The 21/90 rule works with meditation as well. It will take you 21 days of regular practice to create a habit. Once you make it to the 90-days mark, your meditation practice would have become a part of your lifestyle, self-sustaining.


3. Take it easy


The main difference between an expert and a beginner is that an expert is extremely comfortable with his/her practice. Meditation is the ultimate act of self-care, and taking it too seriously will frustrate you. So relax and allow yourself to enjoy this marvelous journey of meditation and the remarkable benefits it will unfold for you, both physically and mentally. Lighten up and do not be overly concerned with the outcome of individual sessions.


Every sphere of your life will benefit from making meditation a part of your daily routine. So sit down comfortably, take a deep breath, and start meditating. Meditation has the power to show us a way to find happiness within us, an alternative to our constant pursuit of happiness in material things and other people. Becoming a meditation expert is a life-long journey, not a pit-stop. Take it one day and one meditation at a time. Before long, you’ll have built a practice that will last you a lifetime.

If you need help with starting, Dozee offers guided meditation sessions on the App that are designed especially for beginners. With Dozee, you can also track just how effective a meditation session is in positively impacting your health.