New To Meditation? Here’s How To Get Started
Many people know that meditation could help them slow down and reduce stress, but when it comes to actually starting a meditation practice, they’re not sure where to begin.
The good news is that meditation is simpler and more accessible than you might think – you don’t need to be a yogi or have a “quiet mind” to benefit. In fact, even a few minutes of meditation a day can make a positive difference in your well-being.
This beginner’s guide will give you some friendly, simple steps to start meditating, plus plenty of encouragement along the way. Everyone starts somewhere, and at Love Yoga Leeds we’re here to help you every step of the journey.
Meditation Is for Everyone – Yes, Even You! 😊
Meditation Is for Everyone – Yes, Even You! 😊
You can meditate sitting on a chair, on your bed, or even while taking a gentle walk. There’s no need for special equipment or complicated techniques.
Meditation is a personal practice, and it will look a little different for everyone. As long as you’re taking time to sit quietly and focus your attention (even if it wanders a lot), you’re meditating. As journalist-turned-meditation-teacher Dan Harris says, “Anybody can meditate, even you.” danharris.com
You don’t need any special talent or ultra-calm personality to get started – just an open mind and a willingness to try.
Simple Steps to Start Meditating 🧘♀️
Getting started with meditation can be very simple. Here are a few easy steps to help you begin your practice:
Find a Comfortable, Quiet Space: Sit in a spot where you feel at ease and won’t be disturbed for a few minutes. It could be a cozy corner of your living room or even a parked car during a break. You don’t need complete silence, but try to minimize distractions (switch off your phone notifications, for example). Make sure you’re comfortable – you can sit on the floor on a cushion, on a chair with your feet on the ground, or lie down if needed. There’s no strict rule; choose a position where your body can relax but you can also stay alert.
Start with Short Sessions: Begin with just 3 to 5 minutes of meditation. Setting a gentle timer for your desired duration can help – that way you’re not worrying about the time. Remember, even a few minutes of practice is beneficial for beginnersvirtua.org. Consistency is more important than long sessions, so try to meditate daily if you can, even if briefly. For example, you might sit every morning right after waking up, or at night before bedtime. Over time, you can gradually increase your meditation time to 10 or 15 minutes or more, as it feels comfortable. But in the beginning, keep it short and simple.
Focus on Your Breath (or Body): A straightforward technique is to pay attention to your breathing. Close your eyes (if you’re comfortable doing so) and start to notice each inhale and exhale. Breathe naturally; there’s nothing special you have to do besides observe the breath flowing in and out. Alternatively, you can focus on sensations in your body – for instance, notice how your feet feel on the floor or do a slow mental scan from the top of your head down to your toes. Choosing one thing (breath or body) to gently rest your attention on gives your mind a simple task. Think of it as an anchor that keeps you present.
Let Thoughts Come and Go: It’s completely normal for your mind to wander during meditation – especially when you’re new (and even when you’re experienced!). You might suddenly find yourself thinking about your to-do list or what to have for dinner. This will happen, and it’s okay. When you notice that your mind has drifted away, simply and kindly bring your focus back to your breath or body sensation. Don’t judge yourself for getting distracted. In fact, catching yourself thinking is actually a success, not a failure, in meditation practice! Each time you bring your attention back, you’re strengthening your mindfulness muscle. (We’ll talk more about this in the next section, because it’s super important.)
End with Gratitude (Optional): When your timer or chosen duration is up, gently open your eyes and take a moment to notice how you feel. Even if it was a bit restless or you don’t feel “different” right away, congratulate yourself for taking this time for your well-being. Perhaps say a quiet thank you to yourself for practicing. This helps make the experience positive, so you’re more likely to do it again tomorrow. 🌼
These steps are just a starting point. As you practice, you’ll find the style and routine that works best for you. Some days you might do a short breathing meditation; other days you might enjoy a guided meditation (where a teacher or an app talks you through it). But to begin, keep it very simple. The key is to start small and be consistent – a little bit each day is more effective than a long session once in a blue moon.
No Right or Wrong Way – It’s Normal for Your Mind to Wander
One of the biggest myths about meditation is that you must “clear your mind” of all thoughts. The truth is, your brain will think thoughts – that’s its job! In fact, a Harvard study found that our minds wander nearly half of our waking hoursheadspace.com. So if you sit to meditate and your mind hops around from thought to thought, don’t worry – you are not doing anything wrong. Thoughts and distractions are part of the process.
What do experienced meditators do about wandering thoughts? They notice them and gently return to the present moment, over and over again. When (not if) your thoughts stray, simply bring your focus back to your breathing or the sensation of your body sittingvirtua.org. You might do this a dozen times in just a few minutes, and that’s absolutely fine. As we mentioned above, realizing that you’ve been distracted – and then choosing to refocus – is actually the exercise of meditation. It’s like a bicep curl for your brain’s attention center! Or as meditation teacher Dan Harris reassuringly puts it, “getting distracted isn’t failing; it’s succeeding.”danharris.com Every time you guide your mind back to your point of focus, you are training your attention and cultivating patience with yourself.
Remember, there is no “perfect” meditation session, just like there’s no perfect yoga pose. Some days your mind will be busy; other days it might be a bit calmer. It’s all part of the journey. The goal is not to have a completely blank mind, but rather to develop a friendly and non-judgmental awareness of whatever passes through your mind. If you finish a session and think “Wow, my mind was all over the place,” that’s okay! You still benefited from taking time to sit and breathe. Over time, you may notice those racing thoughts start to slow down a little. But even if they don’t on some days, the practice is working, trust us. Consistency and self-compassion are the secrets – not “emptying your mind.” So the next time you meditate, give yourself permission to be a beginner and know that whatever happens in your meditation is just right.
Explore Gentle Yoga and Beginner Meditation with Us 🤗
Starting a new habit is so much easier when you have support. That’s why we warmly invite you to join our community at Love Yoga Leeds. We offer gentle yoga classes and beginner-friendly meditation classes in a supportive group setting. These sessions are perfect for those who are just starting out or anyone who prefers a slower, soothing pace. In our gentle yoga classes, we focus on slow, calming movements and breathwork that help you release tension and prepare your mind for relaxation. Many people find that doing a bit of gentle yoga before meditating helps the body unwind, making it easier to sit comfortably and focus inward.
Our beginner classes are designed to make meditation and yoga approachable and enjoyable. You’ll practice simple techniques (much like the steps we discussed above) with the guidance of a caring instructor. Being in a class can be especially helpful when you’re new – it provides structure, a peaceful environment free of distractions, and the reassurance that others are learning alongside you. (In fact, research suggests that a class setting can help you stay focused by removing home distractions and giving you an instructor’s voice to followvirtua.org.) You’ll also get to ask questions and share experiences if you want, which can demystify meditation and build your confidence.
Above all, at Love Yoga Leeds we pride ourselves on creating a welcoming, healing space for everyone. Our studio is a friendly haven where you can step away from life’s hustle and just breathe. There are no expectations and no judgements here – whether you can sit for 2 minutes or 20, whether you feel peaceful or fidgety, you will be welcomed with open arms. We truly believe meditation is for everyone, and our teachers are passionate about helping you find what works for you as an individual.
You’re Invited to Begin Your Journey 🌸
We would love for you to come visit us and experience the calming energy of our studio. Consider this your warm invitation to drop by, say hello, and maybe try out a gentle yoga or beginner meditation class. There’s no pressure – you can come as you are, take it at your own pace, and see how it feels. Tea and smiles are always available before and after class, and our community is full of friendly faces who remember what it’s like to be a beginner.
If you’ve been feeling the need to slow down and nurture yourself, now is a perfect time to take that step. Join us at Love Yoga Leeds and let’s explore meditation together in a caring, supportive environment. We’re here to support you as you start this journey toward a calmer mind and a healthier, happier you. Remember, it only takes a few minutes to begin – and you deserve those minutes of peace. We hope to see you on the mat (or cushion) soon! 🧡