I’d read all of the meditation success stories and studies touting the long-term benefits. In that aspect, I didn’t need any convincing. But where was the step-by-step guide? Where was the instruction manual? Because the question I really needed an answer to was “How do I start meditating?”
How do I start meditating?
Meditation can feel REALLY intimidating if you haven’t done it before. And if you’re anything like me, you might have plenty of questions about how to get started. Questions like…
How long do I have to meditate each day?
Don’t I have to sit in that “yogi style” position?
How do I stop my racing thoughts?
First, I want you to know that feeling intimidated and having questions about meditation is totally normal. I’m not going to cite studies and sources. Instead, I’m going to give you a glimpse into my own personal experience with meditation. Then, I’ll be providing some simple answers and a basic action plan for getting started with meditation.
My personal journey with meditation began over a decade ago. I’ve struggled with anxiety throughout my entire life and stumbled upon some articles promoting meditation to help ease anxiety. I figured it wouldn’t hurt to try it out and that it might end up being a handy tool to help ease anxious thoughts.
Around this time I also decided to become a certified yoga instructor. I had been doing yoga off and on since college and in the past couple of years, I had established a consistent yoga practice. I received my yoga teaching certification in 2010 and have been teaching small groups of women on a part-time basis ever since.
What these experiences have taught me is this: Meditation and yoga are powerful practices. Done consistently and with humility, these tools offer subtle yet profound physical, mental, and emotional benefits. They can be incorporated within any religious or spiritual framework. They can be practiced anytime and anyplace. And they can be modified to address a variety of physical, mental, and emotional issues.
Clearly, I’m a fan!
I’m also all about simplicity. I want to answer the question, “How do I start meditating?” by providing easy, practical ways you can increase your meditation success!
How do I start meditating?
Action plan
1. Call it What You Want
Let’s begin by breaking down any formal barriers, OK? If using the word meditation freaks you out a bit, refer to it as ‘quiet time’ or ‘taking a break’, or ‘my way to start the day’. Honestly, the important thing is to actually get started, so call it what you want!
2. Commit to 10 Minutes a Day
Consistency is key. What matters more than how long each meditation session lasts, is how consistent your meditation practice is. So instead of trying to implement a lofty goal of meditating for long stretches, commit to 10 minutes a day.
3. Find a Comfortable Position
Despite what you might think, you don’t have to sit cross-legged on the floor in order to meditate. In fact, this is often detrimental for many people who can’t even get into this position! So if sitting cross-legged won’t work for you, try sitting in a chair with your feet flat on the floor and a straight, upright spine. Or you may opt to lie down on the floor with your legs bent and feet on the floor. Basically, just find a comfortable position.
4. Use a Meditation App or Specific Technique
Meditation apps and specific techniques are excellent tools, especially for those just starting out. Below, you will see the sections, Apps to Consider Using and Techniques. See if one of these methods looks appealing to you and consider implementing as you begin.
5. Keep Your Sense of Humor
There is a misconception that meditation is serious. But it doesn’t have to be! I am a huge fan of incorporating humor, joy, and light playfulness into my meditation practice. I hope you will too!
how do I start meditating?
Apps to Consider Using:
1. Headspace
Headspace is my absolute favorite meditation app and the one I most often use in my meditation practice. The app was created by Andy
As of the time of this post, the Headspace app currently costs $96 per year. I realize this might be too expensive for some to consider. They do offer a free trial if you want to get a taste of what it’s like. This is what I did before I was won over and decided to subscribe. That was a few years ago and I haven’t considered another option since.
In my opinion, the paid subscription is worth every penny. There are countless guided meditation options, a variety of short and entertaining videos addressing questions about meditation, and an entire section just for children. They are constantly updating their offerings so there’s always something new and fun available.
1. calm
Calm is another paid app, and they also offer a free trial. I haven’t used this one myself but I know a handful of people who do, (including my Doctor!) and they all really like it.
3. insight timer
Insight Timer is a FREE meditation app. I used this before discovering Headspace a few years ago. This is another app I recommend to those just starting out.
how do I start meditating?
Techniques:
1. Counting
This approach is a great one for beginners!
Count to a number while you inhale, then start counting to a number again while you exhale.
Example: Inhale – 1, 2, 3, 4, 5, 6 then Exhale – 1, 2, 3, 4, 5, 6
Choose whatever number feels natural with your breath. There is no “right” number! Maybe using 5 counts
2. Mantras
Mantras are commonly used across all faith traditions. Choose a scripture, phrase, or quote and say it to yourself on your in-breath, then again on your out-breath.
This is a useful way to re-focus when your mind starts to wander, (and with meditation, believe me, your mind WILL wander!) It is also an excellent way to meditate on words that are meaningful to you.
3. Belly Breathing
I prefer to practice this one lying down. But please do what is most comfortable for you
If you opt to lie down, bend your legs with your feet flat on the floor, or stretch your legs out straight on the floor. Either way is fine.
Place both of your hands on your belly and begin to breathe in and out.
Imagine that your belly is a balloon. As you inhale, the balloon is “inflating” and expanding as you feel your belly reach up to meet your hands. As you exhale, the balloon is “deflating” and retracting as you feel your belly draw away from your hands.
Belly breathing is an excellent way to deepen your breathing, especially as you move away from shallow, chest breathing and tap into using your diaphragm.
4. 4-Part Breath
This is one of my favorite techniques! Explaining it can be a bit tricky at first though. So if it seems confusing, keep playing around with it and it will become easier. I promise!
Think of a complete inhalation/exhalation cycle as having 4 parts.
It goes like this:
1 = Inhale, 2 = Pause at the top of your complete inhale, 3 = exhale, 4 = Pause at the bottom of your complete exhale.
The point is to notice the subtle transitions between inhaling and exhaling. There is a slight pause at the end of each inhale, just before the exhale begins. And there is a slight pause at the end of each exhale, just before the inhale begins.
5. Keep Your Sense of Humor!
You will see that this is going to be a regular suggestion of mine! One of THE most important ingredients for a fruitful and sustaining meditation practice is keeping your sense of humor!
When you realize your mind has wandered, gently bring your awareness back to your breath. Do it with as much kindness and lightness as you can! When a funny thought comes up, allow yourself a good giggle and then return to your breath. Infuse humor into your meditation practice in whatever small ways you can!
how do I start meditating?
Consider Doing the Following:
1. Track your meditation for 10 days
Commit to meditating 10 minutes every day, for 10 straight days. Put the start date on your calendar or planner and mark off each day that you meditate.
For each day, write down a few words to capture how you feel before you start meditating. Then write down how you feel as soon as you finish. Keep this simple! Just jot down a few words. Something like, “Day #1: Before meditation = restless, a little anxious. After = less irritable and a little more energized.” Keep this easy-peasy!
2. Decide what time you will meditate each day
Meditating at the same time each day helps to build a foundation of consistency. I recommend setting a reminder on your phone for the time you’ve chosen.
I like to meditate in the morning, as it helps set a calm and focused tone for my day but choose a time when you are most likely to be consistent.
3. Find an accountability partner
Do you know someone who is also interested in beginning meditation? If so, invite them to join you for your 10-day challenge of 10 minutes of meditation a day!
4. Mindful movement
Lots of activities have a strong meditative component to them. Yoga, Pilates, and Tai Chi are a few that come to mind. Walking is also an activity conducive to mindfulness. Simply pay attention to your surroundings as you walk. Notice the quality of your breathing and what is going on in your body and mind.
And if the thought of sitting or lying still to meditate makes you break out in a cold sweat, try bringing mindful movement to an activity you already engage in. Walking, running, swimming, yoga, pilates, stretching, etc.
5. Keep your sense of humor!
You knew this was coming, didn’t you!?!
how do I start meditating?
How to Get Your Kids to Meditate:
1. Lead by example
Don’t force your kids to meditate. Instead, focus on consistency in your own practice. They’ll be paying attention to you, I promise! So lead by example!
2. Encourage their curiosity
If they ask, explain why you’ve chosen to experiment with meditation. If they have questions, do your best to answer them. And if you’re not sure what to say, do some research together!
3. Keep things lighthearted
If they do express interest in trying meditation, keep things simple and low-pressure. If they sit for 30 seconds, fantastic! If they tell you they’ve found a new breathing technique, have them show you how to do it. Enter into this introductory time with no expectations other than exploration and lightheartedness.
4. Consider signing up for the free trial on Headspace
Remember that Headspace has a free trial you may want to check out. Because of the extensive resources for kids, as well as the delightful short videos, I highly recommend Headspace to anyone who expresses an interest in meditation.
5. Keep your sense of humor!
Yep!
I hope you’ll consider beginning your own meditation journey. See if you can find an accountability buddy, decide which meditation app or technique(s) resonate with you, and commit to 10-minute sessions, for 10 days. I would LOVE to encourage you on this path so let me know when you’re planning to begin!
Elizabeth says
Thank you for the beautiful blog, Sarah. I’m a long time reader, first time reply-er. I love it that you are encouraging meditation, and giving an easy starting place. I used to feel some pressure – maybe self imposed – to sit on the floor with my legs folded. A happy accident happened once when I wanted to meditate but my snug jeans wouldn’t allow sitting on the floor. So I sat in a chair, and that has become my preferred sitting posture. Bravo for teaching this practice, and for the reminder.
Sarah Takehara says
Elizabeth, thank you for kind and thoughtful words! I love that your “snug jeans” were a “happy accident” that allowed you to discover a new preferred position. What a positive and creative perspective you have!
Sharon C. says
Hi Sarah, I’ve experienced your yoga classes and I’ve learned from your creative coaching about defining intentions and committing to a meditation practice. I also love your emphasis on “keeping a sense of humor” because I often get stressed, forget to meditate, then remember, and finally get back to meditating. It’s a real process of not judging myself; instead experiencing the positive benefits of meditation (for me, I feel more confidence in managing my life, less stress, and maybe more awareness of gratitude). Thanks for this inspiring blog!
Sarah Takehara says
Sharon, you are such an engaged and joyful student! Like you, when I get super stressed it’s easy to dismiss my meditation practice. And yet it’s usually the very thing I need the most! You mention that it’s a process of not judging yourself and I find this to be the case for most people. When I am meditating regularly, like you, I also feel more confidence, less stress, and more awareness of gratitude.
Gretchen Evans says
I have practiced yoga on and off for years now and find when I take those few moments of quiet time and come back to my breathing awareness that my mindfulness during the day is much better. My favorite yoga instructor often has a theme for the week which helps me focus on a positive during stressful times and helps keep things in perspective.
Thanks for these great tips!
Sarah Takehara says
Yes! Sometimes all we need is a few moments of quiet and the reminder to connect to our breath. I love that you have this awareness and a practice that nurtures you.
SANDRA ANDREWS says
Hi Sarah, just wanted to quickly say – I love the content and rhythm of the various subjects, all offer lots of good, common sense advice – well done!
Sarah Takehara says
Thank you so much, Sandra!
erica cronin says
Meditating has helped me too! I call it my “ quiet time”. I get up before anyone else, sit in a comfy chair with my tea, and do the breathing you mentioned. Giving myself that time, first thing in the morning, has changed my days beginnings from less frantic and more calm based responses to my family. Now, to introduce it to my kids!
Sarah Takehara says
I love that you call it your “quiet time”! I feel the same way about starting the morning this way. There’s nothing like starting the morning from a place of calm and peace.