Below, you’ll find two versions of a simple meditation for beginners (or for anyone who has previously found meditation difficult).
There’s a 24 minute version that flows along at a nice relaxed pace and gives you ample opportunity to relax.
And there’s a 10 minute version if you’re pressed for time.
Whichever version you choose, there are a few things to keep in mind:
It’s possible to meditate in busy, noisy environments. However, if you’re just starting out, I’d recommend that you find a relatively quiet place, and do what you can to ensure that you won’t be interrupted. That should make things easier.
You can meditate in any posture, including lying down, but you’ll probably do best sitting on a padded chair, with both feet flat on the floor. Sitting upright allows you to remain wakeful enough to follow and understand the guidance offered.
Expecting instant calm is a recipe for frustration and disappointment. Meditation is a skill like any other, so it takes time to become proficient. Be patient, and trust that you’ll improve over time.
Most importantly, make no effort to stop thinking. Trying not to think will probably just make you tense. Paradoxically, the less you try to control your thoughts, the more restful you’ll become.
You will lose focus frequently. That’s normal. You may also find yourself drifting into a dreamy or sleep-like zone. That’s also normal. Drifting off is not a sign of failure. It’s just another thing to be aware of.
Here’s the 24 minute version. Choose this one if you have the time.
Here’s the 10 minute version, for those in a hurry to relax.
Once you’ve listened, please leave a comment below. I’m particularly interested in any difficulties you may have had, and also on what worked best for you.
Whether it was effective or not, you may be tempted to move onto something new and different. There’s nothing wrong with that, but you can learn a lot just by listening to this same meditation ten, twenty or even one hundred times.
Or, for other beginner-friendly meditations you could try Meditation on the Senses or Guaranteed Calm.
There are also meditations for helping with insomnia, anxiety, overthinking, overwhelming emotions and more.
For your convenience, you may like to listen to them on the free Insight Timer app.
I am interested in trying meditation and thought that this would be a good place to start
OK found first meditation alright, legs restless, a few itches here & there, gentle noises thinking about tomorrow and what I will be doing.
Those are all common experiences Jenny; exactly what one should expect. Meditation is never going to stop the body from creating sensations, nor stop the mind from thinking. Over time, however, a meditator becomes increasingly comfortable with these natural impulses and feelings. In other words, it’s possible to be profoundly relaxed in the midst ‘of it all’.
I just had my first meditation and decided to use the longer one. I had taken a bath and already felt warm and tired. Quickly settled my body which felt relaxed and my mind calm, listening to the sounds in the house and cars in the distance. Breathing became slower and I was enjoying the sensation. Well into the meditation my body started to twitch and my legs needed to be stretched, I felt unsettled. Then it was over and I felt quite calm and satisfied.
Thanks for taking the time to comment Jenny. The body sometimes twitches as you begin to slip into deeper states of relaxation (as it does — for many people — as they fall asleep). That can be a bit disconcerting, but if you just treat it as a sign that your body is releasing tension and winding down then it will probably seem less unsettling. And strangely enough, you’ll often feel unexpectedly calm after those restless periods (as it sounds like you did).
Thanks for your comment, Matthew.
Should I now do this meditation daily?
You’re welcome Jennifer. And yes, I’d stick with this one for a few weeks, so you can consolidate the lessons and notice how your experience changes from day to day. If you crave some variety you could also try https://melbournemeditationcentre.com.au/articles/guaranteed-calm/
As you’ve subscribed to the Getting Started emails, you’ll receive links to alternative meditations in due course.
I did the 10 minute version. It seemed to me to have everything a new student would need….skilfully delivered! I sat in a chair as directed and followed the instructions and felt calm and settled throughout. i enjoyed the pace and I specially liked the phrase “paying careful attention to the present experience.”
Thanks Sally. I try to squeeze a lot of beginner-friendly instructions into this short meditation, so I’m glad you found the pacing okay and enjoyed the invitation to pay careful attention…
That was excellent. Removing the judgement and effort, and giving us permission to just accept what was happening in the moment was so helpful. I’ve tried guided meditations before but this one is the first that made me feel like it was OK to simply experience the thoughts and feelings that were drifting in and out. Thank you very much.
That’s great to hear Ken. Thanks for taking the time to leave a comment. Wishing you the all the best with your meditation explorations.
I think I have great difficulty meditating. I think I was anxious and restless. I don’t know if I’ll ever get to be able to do it by myself. I am looking forward to developing better relationships, better sleep and more creativity. Thank you for this possibilty.
Most people have a lot of difficulty meditating Ildiko. At least, they do until they’ve found a teacher or approach that suits them, or come to realise for themselves that unrealistic expectations often get in the way of relaxation. With persistence, I’m sure you’ll find that you’ll benefit from meditation in many ways.