Meditation 101: A Beginner’s Guide To Techniques, Benefits, And How To

Picture of a woman on pink top, sitting on the floor meditating

In this post I’m going to be covering a topic: how to meditate the right way even as a beginner.

I’m going to go over everything about meditation from the where, the how, the when of meditation, which would help you reap the benefits of meditation to the fullest.

What Are The Real Benefits Of Meditation?

Some of the benefits of meditation includes the following:

  • Lowers blood pressure
  • Improves your mood
  • Helps to curb negative emotions
  • Helps you relax
  • Stimulates your brain
  • Reverse ageing process
  • Lessens anxiety

Before I continue, note that all the tips you’re going to be reading in this post is based on what worked for me and my own personal research.

Let’s get started.

Can You Meditate Laying Down?

It is not advisable to meditate while laying down because while it looks like you can meditate almost anywhere given as it is form of exercise.

It is optimal to meditate on while sitting on the floor with your back straight up.

This helps you stay awake and allows you to last long during the exercise.

How To Position Your Body During Meditation

Over the years, experts have adviced that while you are sitting on the floor, your feet needs to be on top of each other.

While this is true, it is also okay to just criss cross your legs like a pretzel with your arms resting your thighs, your head relaxed and your eyes either closed or open.

However, as a beginner it is advised to keep your eyes closed to avoid losing focus.

If at all you decide to keep your eyes open; look into the distance.

Don’t pay attention to anything in particular as this will keep you focused and also don’t forget to breathe.

What Should I Be Doing During Meditation?

First things first, relax your whole body and just observe the way you are breathing.

This will help you practice mindfulness and detach yourself from any form of distractions.

In simpler words, just focus on your breathing.

It is also very common to find yourself loosing focus due to wandering minds even I do get distracted sometimes.

Don’t beat yourself up, all you have to do is to bring your attention back to your breathing and thoughts will eventually go away.

How Long Should I Meditate For?

Any period of time is okay especially for a beginner as long as you are comfortable with it.

A trick that I used to use when I first started mediating was setting an alarm (10 minutes firstly, increase as you go) before starting any meditation session.

It helped me build tolerance and patience as we all know that time tends to go slower when you are sitting at a place doing nothing.

How Often Should You Meditate?

In order to reap the benefits of meditation, it is advised to meditate every day, 10 -20 minutes a day.

I predict to do mine after dinner just before bed.

How Long Do You Have To Meditate To See Results?

It is tricky to say because results vary from individuals.

It took me time like about 26 days to start seeing results though it can take less than that for some people.

It all boils down to how consistent you are and how long you can focus.


Mediation is a simple exercise, what is important to note is how often you practice it and how much time you put into it.

You can achieve good results by making it a habit so that you will be able to focus on your breathing for longer periods.

As you have read this post to this point, comment on how you have benefited from mediation, do share this post with your loved ones.

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