How to Meditate for Beginners: Reduce Stress and Anxiety

How to Meditate for Beginners: Reduce Stress and Anxiety

Do you feel like your mind never shuts off? That no matter what you do, it’s constantly racing and worrying about things to come? There are many ways to deal with this feeling, but one of the most effective is meditation.

Meditation has been shown in studies to reduce stress and anxiety levels while improving well being. It can also help with depression and sleep problems.

The best part about meditation is that there are so many different methods for people of all abilities – beginners can start with guided meditations or even just sitting still for a few minutes each day.

Meditation can also be done anywhere! You don’t need anything special other than yourself (and maybe some closed eyes).

This post will cover how meditation can improve your well being and reduce stress. Moreover, it will give you tips on getting started with meditating, so be sure to read through it all the way!

What is meditation and how does it work?

Meditation is a state where your mind and body are consciously relaxed.

Although there are various ways to mediate, the fundamental principles do not change much. The most important among these principles is clearing negative, and wandering thoughts and fantasies.

Examples of negative thoughts could be loud noisy neighbors, that parking ticket you got, and unwanted spam. These are said to contribute to the ‘polluting’ of the mind.

Some practitioners even shut out all sensory input such as sight and hearing to detach themselves from the commotion around them.

Deep, profound thoughts are the main goal of this exercise. When starting it may be a challenge because we are accustomed to constantly hearing and seeing things around us. However, as you continue this exercise you’ll find yourself noticing more details in your environment.

So, how do you start with meditation?

Start by placing yourself in a comfortable position. If the position allows you to relax and focus, then that would be a good starting point.

While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Focus on your breathing.

Wearing comfortable clothes helps a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place where you perform meditation should have a soothing atmosphere and be somewhere that is relaxing for you. A living room or bedroom should work fine.

You might consider using an exercise mat if you plan to take on the more challenging positions.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

When meditating, repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The main goal here is focus.

You could also try focusing on a single object, thought, or sight while you keep your eyes open.

One recommended meditation routine is to sit in a quiet place, close your eyes and meditate on every part of your body. While doing this you should be aware of any tension you feel in any area of the body. Mentally visualize removing or releasing this tension

There are many meditation videos on the market that may assist you with relaxation and achieve deep meditation.

Check out some guided meditations videos below

Studies have shown that meditation does bring about beneficial physiologic effects to the body. 

According to, “meditation and mindfulness are practices that can support healthcare professionals and patients especially during times of crisis such as the global pandemic caused by COVID-19”.

Meditation is a great way to improve well being and reduce stress. It’s easy to see how it can be so helpful for anxiety sufferers, as meditation has been shown to decrease the activity in parts of the brain that generates fear and anxiety.

So start now in creating your health and well being…start meditating today!

Important: Although meditation is a relatively risk-free practice, make sure to consult with a medical professional first. Also, do not practice meditation while driving or operating heavy equipment, or with other devices that may influence brainwave activity. While meditation may contribute to wellness, it is never intended to replace medical diagnosis and treatment.

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