Meditation for Beginners

“Meditation means dissolving the invisible walls that unawareness has built.” – Sadhguru

So many of us go through life stressed, anxious and depressed because our minds are overactive and constantly thinking. 

Fortunately, there is a proven method we can use to teach our minds how to focus while gaining control of our thoughts! It’s called meditation, and it’s the process of habitually quieting the mind and relaxing the body for a period of time. 

The benefits of meditation are truly endless; when practiced regularly, meditation can help you reduce stress, develop better concentration, increase your overall awareness and become more in tune with yourself.

What’s more — meditation can also rewire your brain to think more positively!

With so many obvious benefits it’s hard to come up with reasons not to meditate. But, for many people the idea of meditating is boring and/or intimidating. Where do you begin? How do you do it? What are the best practices?

Here’s a simple 3-step guide for how you can begin your meditation journey today:

Step One: Find a Comfortable Position

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Sit or lie in a comfortable position. Make sure you’re somewhere you won’t be disturbed for at least 5 to 10 minutes. 

*Pro tip: if you’re a parent, have roommates or live in a noisy area, then the best times for you to meditate are most likely in the morning or at night.

Step Two: Close Your Eyes


Once you’re in a cozy, quiet place close your eyes so you won’t be distracted by anything around you.

*Pro tip: If you have a hard time keeping your eyes closed, try using a sleep mask!

Step Three: Focus on Your Breathing


Breathe in. Breathe out. Breathe in. Breath out. Breathe in. Breathe out.

As you inhale, focus on the movement of your body. Feel the air move through your nose and fill your chest, rib cage and belly. Repeat this process as you exhale, but this time pay attention to the way your body feels when the air leaves it.

Make no effort to force or control your breathing, simply observe the natural process of your body inhaling and exhaling air.

*Pro tip: In the early stages of your meditation journey, it’s likely your mind will wander a lot. Don’t worry about this — it’s completely normal! Whenever you find your mind overthinking or daydreaming, just bring yourself back to your breathing and focus on each inhale and exhale.

Ready to begin? Start with this 10-minute mindfulness meditation!



Screen Shot 2017-12-15 at 10.38.26 AM.png About Antasha Durbin: Antasha is a spiritual writer, life-long student of the universe, and psychic tarot card reader. Her website,, is dedicated to casualizing the spiritual experience and making it attainable for anyone, anywhere, anytime. Follow her for free, easy-to-digest and highly actionable advice on spirituality, mindfulness and empowered living.


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