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.