{"id":103108,"date":"2023-05-20T11:32:35","date_gmt":"2023-05-20T15:32:35","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=103108"},"modified":"2023-05-26T15:34:04","modified_gmt":"2023-05-26T19:34:04","slug":"meditation-routine-for-beginners","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/","title":{"rendered":"The Essential Guide to a Meditation Routine for Beginners"},"content":{"rendered":"\n<p>Do you want to get into <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a> but don&#8217;t know where to start? What&#8217;s the easiest meditation routine for beginners?<\/p>\n\n\n\n<p>Meditation can seem intimidating at first, but there&#8217;s nothing to be scared of. It&#8217;s one of the most relaxing exercises around, and practicing it every day creates a better life and atmosphere for you.<\/p>\n\n\n\n<p>Below, we&#8217;ll look at <em>The Mind Illuminated<\/em>&#8216;s meditation routine for beginners to get you started.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-build-a-meditation-routine\"><strong>Build a Meditation Routine<\/strong><\/h2>\n\n\n\n<p>According to the authors, <strong>a consistent, regular routine is essential for successful meditation. <\/strong>Meditation is a skill that requires regular practice, like playing basketball: If you don\u2019t establish a daily practice, you might not advance past its early phases.<\/p>\n\n\n\n<p>(Shortform note: Regular practice doesn\u2019t only improve the skill you\u2019re practicing\u2014according to some experts, it also <a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/train-your-brain\" target=\"_blank\" rel=\"noreferrer noopener\">maintains your brain health as you age.<\/a> When you age, your cognitive skills (such as your memory) weaken, but some research suggests that you can slow down this process by consistently practicing challenging, complex activities.)<\/p>\n\n\n\n<p>We\u2019ll begin this section by describing a meditation routine for beginners the authors recommend. Then, we\u2019ll explore two of the authors&#8217; tips for ensuring this basic meditation is one you\u2019ll practice regularly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The Basic Meditation<\/strong><\/h3>\n\n\n\n<p>According to the authors, <strong>any time you sit down to meditate, you must first take time to ease in both physically and mentally. <\/strong>This preparation reduces the chances that you\u2019ll face distracting sensations, thoughts, and feelings during your basic meditation.&nbsp;<\/p>\n\n\n\n<p>First, ease into your meditation session <em>physically<\/em> by finding a stable, comfortable position on a chair or the floor. If you choose the latter, cross your legs or tuck your ankles under your opposite leg\u2019s knee or thigh. These poses provide stability so you\u2019re less likely to adjust your position (which would be distracting). Next, straighten your back so your head and neck are aligned. This position minimizes neck and back pain, which in turn minimizes distraction. Finally, keep your eyes closed, especially if you\u2019re new to meditation\u2014this also makes it easier to avoid distractions.&nbsp;<\/p>\n\n\n\n<p>Next, the authors recommend <em>mentally <\/em><a href=\"https:\/\/www.shortform.com\/blog\/prepare-for-meditation\/\">preparing for meditation<\/a> by reflecting on two questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>What\u2019s your goal for<em> <\/em>this meditation session? <\/strong>Setting a small, achievable goal before you meditate (such as \u201cfocus on pleasurable sensations\u201d) prevents you from setting an unreasonable goal you\u2019ll have trouble achieving (such as \u201cignore <em>all<\/em> distractions\u201d).<\/li><li><strong>What distractions might get in the way of that goal? <\/strong>For instance, a work-related worry might be likely to distract you. Mentally listing such distractions in advance makes it easier to recognize them as distractions so you can refocus on your focal point.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">The Five-Step Basic Meditation<\/h4>\n\n\n\n<p>Once you\u2019ve eased into your meditation session, you\u2019re ready to begin the basic meditation that you\u2019ll continue practicing through all the phases. According to the authors, <strong>this meditation helps you cultivate strong concentration and mindfulness<\/strong>. As previously noted, both of these mental states improve your life and are essential for reaching enlightenment. We\u2019ve organized the authors\u2019 basic meditation into five steps that have you progressively narrow your focal point while maintaining background awareness.<\/p>\n\n\n\n<p><strong>Step 1: Make <\/strong><strong><em>sensory input in the present moment<\/em><\/strong><strong> your focal point <\/strong>while maintaining background awareness of everything else.<strong> <\/strong>For instance, focus on the smell of the room and the air\u2019s temperature. If something in your background awareness (anything that\u2019s <em>not<\/em> sensory input in the present moment) grabs your attention, such as a thought about something on your <a href=\"https:\/\/www.shortform.com\/blog\/gtd-to-do-list\/\">to-do list<\/a>, simply notice it. Then, gently return your attention to your focal point.<\/p>\n\n\n\n<p><strong>Step 2: Make <\/strong><strong><em>bodily sensations<\/em><\/strong><strong> your focal point<\/strong> while maintaining background awareness of everything else.<strong> <\/strong>For instance, notice your heartbeat. Once again, if something in your background awareness grabs your attention\u2014such as a sound, smell, memory, or thought\u2014simply notice it, then gently return your attention to your focal point.<\/p>\n\n\n\n<p><strong>Step 3: Repeat Step 2, with one difference\u2014make <\/strong><strong><em>any breath-related sensations<\/em><\/strong><strong> your focal point<\/strong>. For instance, notice the feeling of your stomach touching your shirt as you exhale. Keep your breathing natural while doing this.&nbsp;<\/p>\n\n\n\n<p><strong>Step 4: Repeat Step 3, but with a narrower focal point: <\/strong><strong><em>breath-related sensations in your nose<\/em><\/strong>. You may find this easiest if you breathe only through your nose, as the high volume of air passing through your narrow nostrils will produce subtle but noticeable sensations.<\/p>\n\n\n\n<p><strong>Step 5: Maintain Step 4 for the duration of your meditation session (15 or more minutes).<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tip 1: Schedule Daily Meditation Time<\/h3>\n\n\n\n<p>According to the authors, the best way to ensure you meditate regularly is to <strong>schedule daily meditation time. <\/strong>When you\u2019re new to meditation, aim for 15-minute sessions. After a week or two, increase this duration by five minutes every few days until you\u2019ve exceeded 45 minutes.<\/p>\n\n\n\n<p>Additionally, the authors recommend <strong>scheduling your meditation session at the same time every day<\/strong>\u2014this makes it an automatic habit. By contrast, if you leave the time of your meditation session up to how you\u2019re feeling, you might procrastinate or avoid it altogether. Pick and stick with a time of day when you\u2019re typically alert and calm so that you don\u2019t fall asleep or get distracted by frantic thoughts. Then, once you\u2019ve picked the ideal time to meditate, protect it:<strong> Don\u2019t schedule other commitments at that time.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tip 2: Make Meditation Enjoyable<\/h3>\n\n\n\n<p>If you find it hard to maintain a daily meditation routine, you may assume you\u2019re undisciplined and need stricter routines. However, the authors insist that<strong> <\/strong>strict discipline will associate meditation with negative feelings, which will make you avoid it.<\/p>\n\n\n\n<p>Instead, see your struggle to maintain a routine as a sign that you need <em>motivation<\/em>. <strong>To <a href=\"https:\/\/www.shortform.com\/blog\/ways-to-increase-motivation\/\">boost your motivation<\/a>, make meditation more enjoyable so you\u2019ll <em>want<\/em> to meditate daily. <\/strong>One way to do so is to find meditation-related inspiration: Talk to experts, listen to a podcast about meditating, and research the <a href=\"https:\/\/www.shortform.com\/blog\/how-does-meditation-help\/\">benefits of meditation<\/a>. Another option is to fixate on feelings of pleasure while meditating. For instance, enjoy the feeling of calmness you experience. You\u2019ll start looking forward to meditating so you can re-experience these pleasures.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to get into meditation but don&#8217;t know where to start? What&#8217;s the easiest meditation routine for beginners? Meditation can seem intimidating at first, but there&#8217;s nothing to be scared of. It&#8217;s one of the most relaxing exercises around, and practicing it every day creates a better life and atmosphere for you. Below, we&#8217;ll look at The Mind Illuminated&#8216;s meditation routine for beginners to get you started.<\/p>\n","protected":false},"author":14,"featured_media":34827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,43,6],"tags":[1033],"class_list":["post-103108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-self-improvement","category-spiritual","tag-the-mind-illuminated","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Essential Guide to a Meditation Routine for Beginners - Shortform Books<\/title>\n<meta name=\"description\" content=\"Meditation isn&#039;t as hard as you think it is. Anyone can master meditation if they&#039;re committed. Here&#039;s a meditation routine for beginners.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Essential Guide to a Meditation Routine for Beginners\" \/>\n<meta property=\"og:description\" content=\"Meditation isn&#039;t as hard as you think it is. Anyone can master meditation if they&#039;re committed. Here&#039;s a meditation routine for beginners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-20T15:32:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-26T19:34:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2021\/05\/mindfulness-meditation-thinking-dreaming.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Katie Doll\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Katie Doll\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\"},\"author\":{\"name\":\"Katie Doll\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/c3e1b539e89423b544ede91ab2bff937\"},\"headline\":\"The Essential Guide to a Meditation Routine for Beginners\",\"datePublished\":\"2023-05-20T15:32:35+00:00\",\"dateModified\":\"2023-05-26T19:34:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\"},\"wordCount\":1028,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/05\/mindfulness-meditation-thinking-dreaming.jpg\",\"keywords\":[\"The Mind Illuminated\"],\"articleSection\":[\"Lifestyle\",\"Self-Improvement\",\"Spiritual\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/\",\"name\":\"The Essential Guide to a Meditation Routine for Beginners - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/meditation-routine-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/05\/mindfulness-meditation-thinking-dreaming.jpg\",\"datePublished\":\"2023-05-20T15:32:35+00:00\",\"dateModified\":\"2023-05-26T19:34:04+00:00\",\"description\":\"Meditation isn't as hard as you think it is. 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