How to Create a Meditation Space in 7 Easy Steps

How to Create a Meditation Space in 7 Easy Steps

When I first started meditating, my first meditation space was my humble bedroom floor.

…. yep I kept things pretty basic in the beginning.

(Secretly, I also had very little idea what I was doing).

For some reason, I also felt slightly ashamed and embarrassed about being caught or seen meditating.

I worried what people would think if they caught me chilling on the floor in the lounge room in a state of trance.

Would they think:

  • I was weird?
  • Hijacked by some spiritual or religious being?
  • In need of some serious help or maybe even just lost the plot entirely

The reason I felt this way was because I too had this particular perception of what meditation including the many myths and assumptions.

But, when my boyfriend and I got together, I was kind of forced to do my meditation elsewhere.

Not only did I felt guilty waking him up at 5:30am or earlier to do my meditation practice, but I also felt a bit awkward doing my “thang” right beside the bed as he slept.

That’s when I finally decided to come out of the meditation closet and create my own sacred meditation space.

And since then, I’ve realised just how significantly a proper meditation space can improve the quality of your practice.

Here are some key tips to help you create a meditation space of your own.

 

 

1) Find a Quiet and Relaxing Area 

When creating your first meditation space the key thing you need to focus on is finding somewhere that is quiet and relaxing.

You may even find it handy to turn an unused or “not regularly” used room in your house into a meditation room. 

This can be great because that way you can set everything up and leave it. Rather than having to unpack and repack everything before and after your sessions.

Ain’t no one got time for that!

The key thing is to find somewhere that is relatively quiet, away from lots of technology and where you’re unlikely to get distracted.

If you’re struggling to find somewhere in your house where you can meditate, you might like to do it:

  • At a local park
  • In a sauna (I do this regularly too)
  • or maybe go to class

But setting up your meditation space can be much better, especially if you’re planning to meditate regularly.

 

2) Consider How Much Space You’ll Need

Depending on the type of meditation that you’re going to be doing, it would be worth considering how much space you’ll need.

Obviously, if you plan to sit in a seated meditation pose then you’re unlikely to need as much space as someone planning to do yoga, Tai-chi or any meditation required movement. 

If you’ll be sitting during your meditation, you may like to aim for a 2m x 2m square space, or even a 1m x 1m squares, if you’re tiny. But a space that small will probably make you feel claustrophobic rather than free and relaxed, so I’d opt for the bigger size.

At the end of the day,  it all comes down to personal preference and what you’re most comfortable with.

 

3) Avoid Clutter & Unneeded Technology

When creating your meditation space, it can be a good idea to keep things as minimal and uncluttered as possible.

You’re trying to cleanse your mind, not overwhelm it.

Cluttered spaces are not good for meditation because they can stress you out or act as distractions  by reminding you of all the things that need to be done…. or cleaned up.

Also avoid meditating in a a home office that contains a lot of technology. It has the tendency to trigger irritability and stress.

If you’re using your phone for the “Insight Timer” app or for background music, that’s ok. But, if you don’t need your phone, ipad or computer, it’s best to leave all devices out of your meditation space.

How to Create a Meditation Space

 

4) Add Some Indoor Plants

Did you know?

Science has revealed that people with more frequent contact with nature are genuinely happier and healthier people.

They show improved mood, greater life satisfaction, lowered stress and anxiety, improved sleep, greater concentration, mindfulness and have less head-aches than those who don’t.

What an awesome way to heighten your meditation experience and also add some natural colour.

 

5) Focus on Comfort

A common challenge that many meditation newbies experience is getting comfortable. I definitely struggled with this…

A way to combat this issue is to get yourself an awesome meditation cushion or yoga mat, to add some extra cushioning as your practice.

They don’t take up a lot of space, so are great additions to your meditation space.

You might also enjoy having a blanket over your as you meditate for some extra warmth and comfort.

Related Articles:

 

6) Strive for Dull or Natural Lighting

If you meditate early in the morning (eg. before sunrise), getting natural light into your meditation room is virtually impossible.

A nice way to have some natural and calming lighting in your room without turning the entire room lights on is to get yourself a Himalayan Salt Lamp.

Himalayan Salt Lamps are becoming increasingly popular because in addition to their beauty, they are believed to have some pretty awesome health benefits:

  • Purify the air by restoring and preserving natural air quality
  • Correct the imbalance of ions in our home environments
  • Neutralise the Electromagnetic Field (EMF) that we get in our homes due to having so many electrical devices around us
  • Reduce symptoms of asthma, allergies and other illnesses
  • Improve sleep
  • Improve mood and reduce stress or anxiety symptoms
  • Increase energy levels
  • Boost serotonin levels (Happiness vibes!)

Being made of a big chunk of orange hand-carved Himalayan salt, they make for beautiful home décor as well and add a rustic feel to your room.

I personally own several Himalayan Salt Lamps, and position them in different rooms including my meditation space. 

If you’re interested in getting a salt lamp yourself, eg. for your meditation space, you can check out the brands I recommend and use below:

Related Articles:

 

7) Create a Calming Ambiance

Optimal meditation is achieved when all of your senses are in harmony with one another.

This is why it is important to set your room up with things that satisfy all five senses – smell, sound, sight, touch and taste.

Don’t worry, it’s simpler than it sounds.

I’ll share some ideas below to help get your creative juices flowing.

 

 

SMELL

Smell can have a profound influence on your mood and stress levels during meditation.

To create an uplifting and calming environment for your practice, I highly recommend using an oil diffuser or burner with 100% pure essential oils.

You can burn different essential oil blends based on your mood or your favourite scents, helping you to get in the zone and feel great before starting your practice.

If you prefer candles or incense to oils, I’d just recommend avoiding candles containing additional chemicals or fragrances, and those made from unsustainable palm oil.

Related Articles:

 

TOUCH

Sometimes it can be helpful to have a doona / bed cover nearby when you meditate, in case you get cold or would like some extra comfort.

This can also help you to feel cozy and relaxed as you meditate.

Some people also use mala beads during their practice, but I don’t recommend using these yet if you’re a beginner. It’s best just to keep to the basics.

 

TASTE

As you get ready for your session, you may like to enjoy a warm cup of herbal tea, lemon water or just plain water.

Herbal teas such as Rose, Chamomile or Lavender are known to have great relaxation and calming properties. If you’re not a big herbal tea fan, a warm glass of lemon water can be a good substitute.

This is also a great way to hydrate your body if you are meditating in the morning.

 

SIGHT

Visualisation can be a powerful technique used during meditation. Often used to imagine your dream self, life and vision.

A vision board can be handy to have in your meditation space, so you can regularly look at it before and after your practice. This can help to give you an extra kick of motivation before you start your day.

As mentioned earlier, a Himalayan Salt Lamp can also make a great addition to your meditation space given it is relaxing and soothing to look at.

You can also try using candles.

 

SOUND

Whilst meditating, try listening to some meditation music or guided meditations. They can have amazing effects on your mood and concentration.

Some people also like to use Tibetan Singing Bowls and played in certain ways to promote what they call “sound healing”.

If you love nature, you can always sit yourself outside as you meditate and listen to beautiful sounds of nature, such as waves crashing and/or birds chirping.

How to Create a Meditation Space in 7 Simple Steps

 

Ready to Start Your Meditation Journey?

Given you’re interested in creating a meditation space for your practice, it’s safe to say you either know how to meditate or are interested in learning how to.

If you’re a brand spanking newbie to meditation and would like to learn how to meditate, you can always check out the complete Journey to Calm Meditation Course.

Icon Journey to Calm Course

In this meditation for beginners course, I teach the basic concepts of meditation and guide your through each step in detail.

In the complete 14-day course you learn:

  • About anxiety & chronic stress and how it can impact our healt
  • Simple techniques, activities and natural remedies that can help with stress relief
  • To build a positive and unshakable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • How to Meditate and what you need to know before getting started
  • Simple techniques to create a Meditation room that you love and that heightens your meditation practice
  • How to choose a meditation pose that suits your body and improves comfort and focus
  • Simple ways to reduce back & joint pain
  • How to build a fool-proof Meditation Routine in 14 days.

If this is something you’re interested in checking out, you can read more about the course here. 

If you’re not quite ready to commit to the complete course, that’s cool. You can always start with our FREE / Lite mini version of the course here.

In the mini version, you will learn about the basics of meditation, why meditation is great for stress relief and managing anxiety, and also gain a great insight into the content inside the compete Journey to Calm Course.

Get started with the FREE / Lite version today, by registering your details below:

 

How to Meditate in the Morning: A Guide for Beginners

How to Meditate in the Morning: A Guide for Beginners

Been thinking about starting a meditation routine but have no idea where to start?

Yep, this is a common thing for most of us, especially when starting out.

We want to do it…

We plan to do it…

But when it comes to actually doing it, we have NO IDEA what we’re doing or where to start….

How to meditate in the morning

Don’t worry, if this is you. I was once there too.

In the beginning, I particularly struggled with getting comfortable during meditation. If you haven’t heard much about my story you can check out a brief snippet here.

But I knew that overtime, I would be able to learn how to meditate in the morning like others who raved about it.

What you may be surprised to learn, is that meditation has been scientifically prove to have a profound range of benefits. Not only for our mental health but also our physical health and spirituality.

That’s why it can be so advantageous to meditate in the morning, before you’ve started your day.

 

 

The Benefits of Morning Meditation

When you meditate in the morning, you are setting your day up on a positive by:

  • Relieving any stress, anxiety or tension that you wake up with that day
  • Reducing any stress or anxiety from the previous day
  • Getting you to focus your mind and improve concentration
  • Centring your mind and re-energising your body
  • Gradually waking you up to the day, rather than being shocked by an abrupt alarm (that scares the Bajeesus out of you!!)
  • Giving you a chance to stretch out any stiffness and tune in to you body and how you’re feeling

You can check out the whole range of benefits associated with meditation here;

Related Article:

 

How to Meditate in the Morning

Common Barriers When Learning to Meditate in the Morning

When trying to establish a morning meditation routine, there are a couple of common challenging that newbies tend to experience:

  1. That inner voice convinces us that we’d rather sleep in than get up 10 minutes early
  2. We find our mind getting regularly distracted due to thinking about what we need to do on our daily to do list
  3. We don’t allow enough time to meditate and to come out of meditation relaxed. Therefore, you find yourself rushing around to get ready for work, which totally contradicts the practice in the first place.
  4. You struggle with being distracted by others (eg. Family members, kids, etc)
  5. You feel bad potentially waking your partner up due to getting up earlier than they do

If you’re planning to meditate in the morning, the best thing you can do is to notify those around you that your meditation practice is a “no disturb time”.

Find a time that best suits everyone (especially if your a mum with young kids) and then communicate the importance of having this you time to your partner and also your kids.

If you’re single, you dealt the much easier straw!!

Communication is key guys, and setting expectations for those around you.

If you don’t communicate, you’ll only get frustrated when people interrupt you which again, defies the point of your practice.

Also ensure to get into the habit of getting up early enough to allow time for meditation, but also time to come back to the present post-meditation.

If you’re a newbie starting from scratch 10 minutes for both should be plenty (Meditate for 3-5 minutes, and then have 5 minutes either side).

 

How to Meditate in the Morning

Here are the basic steps of meditation:

  1. Get into your preferred meditation pose  – take a seat on a chair, get into a seated pose or lie down on the floor
  2. Turn on your preferred meditation music or playlistThis can help to get you into the right mood and also help with concentration
  3. Set a timer for meditation – That way, you won’t feel stressed if your meditation session goes over time
  4. Breath in and out, deeply and slowly – This will help you to relax your body and tune in to the present moment
  5. Focus on your breath and tune in to your body and surroundings –  This again, helps you to focus on the present moment rather than worrying about the past of future things you need to do for the day
  6. As the mind wanders, bring your attention back – whether it be to your breath, the music or a guided meditation

 

The above steps are a very basic summary on how to meditate, but there is a lot more detail that you’re likely to need to learn to help you along the way.

If you need some additional guidance and help navigating through the steps of meditation, check out our complete Journey to Calm Meditation Course.

Icon Journey to Calm Course

In this course, I teach you:

  • How to meditate in the morning
  • How to build a meditation habit and daily routine
  • The importance of addressing myths and common challenges people face in the beginning
  • Many other tips and tricks that can help you on your meditation journey

I also highlight some strategies you can implement to help you meditate in the morning, even when you’re not a morning person!

If you’re not quite ready for a full blown course, why not check out our FREE / Lite version.

In the Lite version of the course, you’ll gain an insight into the basics of meditation, how it can benefit our health, how I use meditation for stress and anxiety relief, and also a sneak peak inside the complete Meditation course.

That way you can decide where it’s something you’d like to progress with.

Get started with the FREE / Lite version of the Journey to Calm Course by registering your details below. 

How I Meditate for Stress Relief & Anxiety

How I Meditate for Stress Relief & Anxiety

Coping with stress and anxiety can be tough. It’s can also be a pretty vicious downward spiral.

You often start out feeling stressed because of a demanding situation at work, home or with family / friends.

As you become more stressed, you start to notice that you’re stressed, causing even more stress because you don’t want to be stressed!

Your body starts to get tired and burnt-out but there’s no way in hell that you can slow down right now!

You continue to push yourself…

Overtime, you notice that your body and brain are dropping the ball.

You start making silly mistakes that are out of character and you’re beginning to fall behind.

But still, there’s no time to rest!!

You continue to push yourself BUT your body is now so full of stress that it’s getting out of control and you can’t manage.

Argh!!

Meditation for Stress relief

Get my feels?

I know for me particularly, this stress and anxiety cycle was something I dealt with on weekly basis. I found it hard to manage.

You’d often find me stressed about something, whether the trigger was study, exams, work, family dramas, household chores etc.

When you’re busy or a high-achiever, finding some degree of stress relief can be challenging – especially when you feel there’s no time in your day for down time.

But today, I’m going to blow your mind….and help a brother / sister out.

 

How I Found Stress Relief Through Meditation

Whilst on my journey towards becoming a healthier and happier me, I discovered an awesome, free and basic technique to relieve stress and anxiety…

Yep, as per the not so subtle headline, it was: Meditation

[Dun dun dun….! ]  Is your mind blown yet?

Ok well, maybe it wasn’t all that mind blowing….

BUT if you haven’t got on the meditation train yet my friend, it’s time to buy your ticket.

For those who haven’t heard of meditation before are are wondering “what the heck is meditation?”, it’s really not as scary or complicated as many think it out to be.

It’s actually a pretty simple concept.

Meditation has been proven to have many benefits for our mental health, physical health and soul.

That’s why I initially thought I’d give it a try.

Below, I’m going to talk more about meditation and how I meditate for stress relief and to cope better with anxiety symptoms.

 

 

Why I Meditate for Stress Relief

When I was getting started with meditation, there were so many myths about meditation.

  • Did I have to be religious to get the most benefit?
  • Would I need a lot of time to meditate and yield results?
  • Can I meditate when living at home with my family due to the distractions?
  • Will it really halp me find stress relief?
  • What if I can’t switch off my mind or thoughts?

So many doubts circled around i my head…BUT I decided to give it a go anyway.

After all, what did I have to lose??

Since then, I have been practicing regular meditation for over 3 years and it has had a profound impact on my mental and physical health.

Meditation has enabled me to:

  • Enjoy taking moment to pause, reflect, focus and live in the now
  • Gain greater clarity around my thoughts, rather than them being scattered and a tangled mess ALL THE TIME
  • To reduce anxiety and find stress relief before I start my day
  • Settle any stress or anxiety symptoms that I am experiencing at the time
  • Slow down my thoughts and focus on my priorities
  • Become more self aware, and also aware of others
  • Have more balanced and sustained energy during my day
  • Build a more positive mindset
  • Have more appreciation for the things I have in my life right now, rather than the things I don’t and worries about the future.

 

How to meditate for stress relief and anxiety

 

How to Meditate for Stress Relief

Meditation can help you to gain insight into the inner workings of your mind and become more self aware.

You learn to remain open and accept what your mind brings to surface (the good and the bad) and to let go of any emotions, stress or anxiety that you have been holding onto.

But, there are many different types of meditation which can make it at times, overwhelming for beginners.

Based on my own experience, I suggest that most beginners to start out with a basic meditation practice such as mindfulness meditation. Especially if your main goal is learning to meditate for stress relief.

Mindfulness meditation is great because it teaches you the basic concepts and principles behind meditation. This knowledge can then be transferred to and built upon for most other types of meditation.

If you’re interested in learning how to meditate for stress relief, I teach the basic concepts of meditation and guide your through each step in detail in the complete Journey to Calm Meditation Course.

In the complete 14-day course you learn:
  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to build a positive and un-shakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
  • How to Meditate and what you need to know before getting started
  • How to maintain a good posture to improve the quality of your practice
  • How to choose a meditation pose that suits your body and improves comfort and focus
  • Simple techniques to create a Meditation room that you love and that heightens your meditation practice
  • Simple ways to reduce back & joint pain
  • How to build a fool-proof Meditation Routine in 14 days.

If this is something you’re interested in checking out, you can read more about the course here. 

If you’re not quite ready to commit to the complete course, you can always start with our FREE / Lite version of the course here.

In the mini version, you will learn about the basics of meditation, why meditation is great for stress relief and managing anxiety, and also gain a great insight into the content inside the compete Journey to Calm Course.

Get started with the FREE / Lite version today, by registering your details below:

Meditation Resources for Beginners | 8 Tools to Get Started

Meditation Resources for Beginners | 8 Tools to Get Started

Surrounding yourself with good meditation resources comes in handy when learning how to meditate for the first time.

I know when I started my meditation journey, this was something I really struggled with.

I didn’t know where to look to find simple information on meditation or even what I needed to get started.

I also felt so bombarded and overwhelmed by the number of articles containing conflicting information and content far too advanced for a simple newbie trying to navigate the ropes.

As a result, I couldn’t pin down exactly what I needed to get started…

I was also cautious about buying meditation resources that I didn’t think I needed to save money…sometimes to my own detriment. 

funny meme about not being able to afford meditation resources

But after some time, I realised that investing in the right meditation resources, doesn’t have to be expensive and can truly heighten and improve your experience during meditation.

 

Meditation Resources for Beginners

After a few years of practicing and trial & error, I was able to observe what meditation resources really helped and dramatically improved my results.

I considered the importance of guided meditations, a meditation course to help me learn the basics, setting the right ambiance and even simple things that improved comfort during my practice.

Here’s a list of 10 meditation resources I have used to improve the quality of my meditation practice.

I felt it valuable to share with you what meditation recourses I personally use for my practice or that I have created, to help you on your meditation journey to greater health and happiness.

Here’s a summary:
  1. An introductory Meditation Course for Beginners (Journey to Calm)
  2. Meditation Poses for Beginners Guide 
  3. The Mindfully Happy Handbook
  4. Zafu Meditation Cushion
  5. Yoga Mats for Meditation
  6. Himalayan Salt Lamps
  7. Essential Oils & Diffuser
  8. Meditation Music Playlists & Guided Meditations

 

1. A Introductory Meditation Course for Beginners

 Meditation is a learned skill. It requires practice, self-discipline and consistency to master.

Just as you would build your strength at the gym, you must follow a similar process when training your mind through meditation.

A simple way to learn how to meditate properly is to learn from someone who has been where you are – someone who has tried different types of meditation, learned from trial and error and is experiencing the results you’re wanting to achieve through meditation.

In the Journey to Calm Meditation Course for Beginners, I teach women how to use meditation to find greater happiness, health and fulfilment and how to apply the techniques you learn to relieve stress and anxiety symptoms.

It is the ultimate online course for women wanting to learn how to meditate and relieve stress and anxiety symptoms naturally.

Icon Journey to Calm Course

Inside the course you’ll learn…

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to build a positive and un-shakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up again
  • A step-by-step guide on how to meditate and what you need to know before getting started
  • How to maintain a good posture to improve the quality of your practice
  • Simple ways to reduce back & joint pain
  • How to choose a meditation pose that suits your body and improves comfort and focus
  • Simple techniques and tips to create a meditation room that you love and that heightens your meditation practice
  • How to build a fool-proof Meditation Routine in just 14 days.

If you’d like to start your meditation journey with the journey to calm course, you can read more here.

Alternatively, you can sign up for the introductory FREE / Lite version below:

 

 

 

2. Meditation Poses for Beginners Guide 

If you’re struggling with getting comfy during meditation, a good meditation resource to check out is the “Meditation Poses for Beginners’ guide.

Journey to Calm - Meditation Poses Guide

In this 30-page guide, I teach beginners how to choose the right meditation pose for their body, improve their meditation posture and reduce back pain and discomfort during meditation.

One of the greatest setbacks for beginners is discomfort.

It causes them to procrastinate with building a consistent meditation practice because they:

  • Can’t find a comfortable position that they can stay seated in for long periods of time
  • Keep experiencing lower and upper back pain or tension
  • Feel constantly distracted or can’t seem to due to trying to get comfortable
  • Only know of one main poses (often too advanced) and lose confidence in their ability

In the Meditation Poses Guide for beginners, you’ll learn:

  • Why posture is key for quality meditation
  • Tips & tricks to improve your posture
  • Simple and easy meditation poses designed for beginners
  • Strategies to help you reduce back pain

This is a great meditation resource if you’re someone who needs help with how you should sit during meditation.

If you’re interested in getting a copy of the Meditation Poses for Beginners Guide you can learn more here.

Meditation Resources for Beginners

 

3. Zafu Meditation Cushion

I know when I was first getting started with meditation, one of my biggest challenges was getting comfortable. I really struggled, even despite learning of the different meditation poses.

I tried:

Lying down on the ground.

Sitting cross-legged.

Kneeling…which was even worse.

I just couldn’t seem to avoid the aches and pains I was getting in my lower and upper back.

I realised I had a problem…

That’s when, I took myself on a quest to solve the issue and find a meditation resource that could help me combat this. Surely, there had to be a solution…

Meditation Cushion for Beginners

That’s when I bought my first meditation pillow.

I felt like an excited school girl jumping up and down.You know, that feeling you get when your crush smiles at you from across the room…

Yep, this was a BIG deal for me!

The meditation cushion helped me to:

  • Reduce the aches in my back during meditation
  • Improve my focus and concentration
  • Sit still for longer periods of time
  • Actually enjoy the process of meditating

And all because of one simple pillow… amazing, ey!

If you’re finding yourself in a similar position, grabbing yourself a good quality meditation cushion is 100% the way to go.

They’re great because they:

  • Improve your overall posture
  • Help to reinforce your meditation habit
  • Help you to alleviate discomfort during meditation
  • Light and durable and easily carried around
  • They’re multi-purpose, so can be used for other things such as yoga and outdoor pillows.

If you’d like to get a meditation cushion for yourself, this is the meditation cushion I use personally and have been using it every day for the last year or so.

I love it, it’s good quality and really helps with the aches and pains. Such a great meditation resource that often gets overlooked.

I definitely wouldn’t go back to meditating without one, it’s just not worth it.

 

4. Yoga Mats for Meditation

 

As a beginner, it’s natural to debate whether or not you need a yoga mat for meditation…

Some say no, others say yes…So, what’s the best answer?

The truth is, you have to make a decision based on your own opinions and personal preferences.

Personally, I wouldn’t meditate without a yoga mat. But that’s me.

I prefer to be seated with my legs off the floor because:

  • I find I can get itchy when directly sitting on carpet
  • It provides some extra cushioning during your practice which truly goes a long way…

If you struggle with getting comfortable on the floor, investing in a yoga mat is another great meditation resource to improve the quality of your meditation practice. 

You can read more about yoga mats for meditation here.

If you’re tossing up between a meditation cushion or a yoga mat, but don’t have the coin right now to afford both, I’d personally prioritise getting a meditation cushion. Then follow it with a yoga mat or zabuton for extra comfort.

Meditation Resources: Yoga Mats for Beginners

 

5. The Mindfully Happy Handbook

The Mindfully Happy Handbook was created to help women live a happier and more fulfilled life through the simple principles of meditation, mindfulness, gratitude expression and overcoming limiting beliefs.

To feel truly happy with ourselves and our lives we must start from the inside out.

We must learn to overcome all the obstacles that have been holding us back from achieving our true potential, including limiting beliefs and negative thoughts.

That’s where this handbook comes in handy…

Journey to Calm - Mindfully Happy Handbook

Inside the Mindfully Happy Handbook you’ll learn:

  • About Mindfulness & Mindfulness Meditation
  • The health benefits of practicing mindfulness and meditation and how it can transform your life, even with just 10 minutes a day.
  • Ideas of how you can incorporate Mindfulness into your life
  • About why gratitude is so important for living a happy life. 
  • How to overcome limiting beliefs and negative thoughts and how changing your beliefs can change your life
  • How to start your own very basic mindfulness meditation practice

If you’d like to start your meditation journey with the Mindfully Happy Handbook, you can grab your own copy here.

  

6. Himalayan Salt Lamps

Himalayan Salt Lamps are another great meditation resource, especially if you have a dedicated meditation room or meditation space.

They’re great for promoting a relaxing and calming ambience for your meditation practice because they give off a dull pinky orange light.

This is awesome if you plan to meditate in the mornings because you can enjoy dim lighting, rather than turning the entire room light on or meditating in complete darkness.

They also have a range of other perceived benefits for your health and wellness too.

Related Articles:

If you’re interested in getting a Himalayan salt lamp to improve your meditation practice, this is the one I personally use and love.

They are great quality, low maintenance, made from real himalayan salt (NOT FAKES) and are really easy to use.

Meditation Resources - Himalayan Salt Lamp

 

7. 100% Pure Essential Oils & Diffuser

 

Another optional meditation resource that help get you in the mood for meditation are pure essential oils.

Unless you’ve been living in a cave, you’ve probably heard about some of the associated benefits and natural healing properties of essential oils.

Benefits linked to essential oils:

  • Lemon & Peppermint are considered great for concentration, focus, digestion or immunity
  • Tea-tree and Bergamot can be helpful for itchy skin conditions (eg. Eczema) or fighting infections
  • Eucalyptus can help with decongestion and respiratory issues
  • Lavender, Ylang-Ylang, Bergamot and Chamomile are known for their calming and soothing properties which can help enhance sleep and relieve stress & anxiety symptoms.

Smell is one of our greatest bodily senses, and has the power to trigger memories and also certain behaviours.

Let’s have a moment of reflection…

What happens to you  when you smell:

  • Dried out lavender?
  • McDonalds?
  • Nature
  • Animals

For me:

  • Dried out lavender reminds me of my grandparents
  • The smell of McDonalds makes me salivate, even if I don’t want it
  • Nature smells and sounds relax me
  • When I smell animals, I automatically feel excited

If thinking of purchasing essential oils for meditation, be careful and do your best to purchase 100% pure essential oils. You want to avoid fake fragrances and impure essential oils.

I share some tips about essential oils in these articles:

 

8. Meditation Music Playlists & Guided Meditations

If you’re not keen on meditating in silence, you can download some really great meditation music playlists.

Like essential oils this can also help to get you in the mood for your meditation practice, and also evoke certain emotions that you’re wanting to feel.

The playlists mentioned in this article are the ones I often use and cycle through for my own meditation practice.

You can also download the free meditation app called Insight Timer, however it is a good idea to learn the foundations of meditation first, before you jump into this app.

 

Next Steps…

FREE Meditation for Beginners Course - Journey to Calm (Lite)Here are the steps and meditation resources I suggest you start out with if wanting to begin your own meditation journey:

  1. Register for the Lite / FREE Version of the Journey to Calm Meditation Course
  2. Get yourself a Meditation Cushion to help improve comfort during your practice, as you build your flexibility and the strength of your core.
  3. Complete the complete Journey to Calm Meditation Course for Beginners

That way you’ll learn the foundations of meditation, how to choose a pose that suits your body to increase comfort and how to build a rewarding morning meditation routine that fits in with your lifestyle.

AND, by purchasing the complete course, you also get both the Meditation Poses for Beginners Guide and the Mindfully Happy Handbook as included FREEBIE bonuses.

I hope you now have a greater insight into some easy and helpful meditation resources to improve your experience and results from your meditation practice.

Happy Meditating!

 

Next Up: Why Deep Breathing is Important for Meditation & Stress Relief

 

7 Proven Benefits of Meditation for Your Mental, Emotional & Physical Health

7 Proven Benefits of Meditation for Your Mental, Emotional & Physical Health

Are you considering getting started with meditation but are unsure whether the juice is worth the squeeze?

Well… a few years a go, that was me.

I was in the same boat!

I’d heard about the benefits of meditation, but it took me over a course of a year to finally commit to trying and to adopting it into my routine.

Mainly because:

  • I found it challenging to justify taking “time out” of my busy day to meditate
  • I felt like I was wasting time meditating, when I could be doing other “more important” things
  • I didn’t feel any different after my first few meditations or like I was getting any results
  • I thought meditation was a bit too “woo woo” for me.

No thank you meme - getting started with the benefits of meditation

Sound familiar?

BUT, once I learned about the array of possible benefits from regular meditation, and the importance of maintaining a consistent routine to experience change, I decided to push myself through the doubt.

AND, it was the best decision I’ve ever made!!

Overtime, I noticed that things were gradually changing.

And now, I can proudly say that some of the benefits I have experienced include:

  • My stress & anxiety symptoms have decreased
  • I feel happier and more content than ever
  • I have a better understanding of myself and my body
  • I am more self-aware and aware of others
  • I have greater control over my thoughts and emotions
  • I find pleasure and gratitude in the small things
  • I’m not as impacted by others or their opinions of me
  • I’m much less go go go all the time – and can now find a state of peace and comfort that I’ve never had before
  • I’m more focused and productive than ever
  • I’m more resilient in stressful times and able to keep a level head space.

 

But what if you don’t have time…

For so many of us, being in a constant state of stress and tiredness has become the norm.

And although it makes us unhappy, impatient and frustrated, we often consider ourselves too busy to change.

In some cases, we even prevent ourselves from doing that “one thing” that could help and potentially change our lives, because we convince ourselves that we just DON’T HAVE TIME!

So, we put it off.

Well I’m telling you now…

Having this mentality is wrong and soon, you’re going to burn-out or crumble from all the prolonged stress on your body.

This is why learning how to meditate, even for 5-10 minutes a day, can be so helpful!

In this article I’m going to highlight the proven benefits of meditation and why meditation can be a godsend, when you know how to do it properly.

 

 With a regular meditation routine, you maximise your likelihood of experiencing the mental and physical health benefits of meditation. 

Those who claim they have not experienced any benefits of meditation, are usually those who:

  1. Don’t put in the work
  2. Don’t keep consistent or
  3. Try to bite off more than they can chew and get overwhelmed

But for those who meditate properly, you are practically guaranteed some of the proven benefits below.

If you’d like to learn how to meditate, ensure to register for the FREE / Lite version of the complete Journey to Calm Meditation Course.

  

The Health Benefits of Meditation

Meditation can offer the following mental and physical health benefits:

  • Helps to reduce and relieve the symptoms of stress and anxiety (1)(4)(8)
  • Can improve productivity during your day
  • Lowers blood pressure, cholesterol and your risk of heart disease and stroke 
  • Helps to improve sleep and insomnia
  • Reduces burn out (2)
  • Increases your ability to focus and learn
  • Promotes happiness (3), improves mood (4), well-being, a positive mindset, greater quality of life and inner peace
  • Gives your body time to recharge so you have more energy throughout the day
  • Can help to reduce pain in the body
  • Improves your resilience and patience, enabling you to cope more effectively in difficult situations and with the busyness of daily life
  • Has been shown to slow down the ageing of your brain (7)
  • Increases the amount of grey matter in the brain (the area responsible for muscle control, seeing, hearing, memory, emotions, and speech)
  • Let’s you observe your thoughts subjectively, gain greater perspective of yourself and your surroundings
  • Can improve quality of relationships (5) by becoming more attentive of others and your surroundings
  • Become more self-aware and more able to cope with and manage difficult emotions (6)

Given the extensive benefits of meditation, many choose to meditate for the very real and positive changes it makes to their lives, not out of any obligation to do so.

How to meditate for stress relief and anxiety

How Meditation Improved My Productivity 

Did you know?

Finding 10-15 minutes each morning to meditate could actually make you more productive.

I wanted to expand a bit more on this, as this is one of the greatest benefits of meditation that I have experienced for myself from regular practice.

It might sound strange that sitting still and doing nothing for 10 minutes, can makes you achieve more in your day…

I think the reason it has had such a profound impact on my productivity is because I am now:

  • Able to think clearer with less distraction
  • More focused on my priorities, rather than trying to get EVERYTHING done or filling my time with “busyness” / meaningless tasks
  • Able to make faster decisions

 

How I Use Meditation to Relieve Stress & Anxiety Symptoms

Did you know?

These days 60% of all doctor appointments are related to STRESS?

And, although many of us experience its symptoms, few know how to effectively manage or reduce its side effects.

Meditation can help to reduce feelings of stress, anxiety and depression, and also reduce the physical side effects of chronic stress and anxiety on our bodies..

Previously, I’ve had difficulties managing my own anxiety and stress levels.

But since adopting a regular meditation routine, I feel so much more relaxed, in control and able to more better control my emotions.

Of course, I still get stressed from time to time, but not nearly as much as I used to before I discovered meditation AND, now when I do get stressed, I’m much better at handling it.

Although I’m yet to master it, meditation has already helped me to come a long way. It’s truly been one of the most beneficial habits I’ve developed.

I truly wish the same for you.

If you’d like to read more about my personal story with managing anxiety and stress with meditation, you can do so here.

Girl learning how to meditate in forest

 

How to Get Started with Meditation

As a beginner, meditation is definitely something that is easier to grasp when you have someone guiding your through it.

Trust me, I know!!

For years, I’ tried to learn how to mediate on my own…

But, I can tell you from first hand experience, it’s so much easier when you have someone teaching you how to do it, rather than just trying to wing it all.

Learning from someone will also save you:

  • The disappointment from failed attempts
  • Lots of trial and error
  • A ton of frustration
  • A lot of wasted time

If you’re interested in experiencing some of the benefits of meditation, you can get started now with the “Journey to Calm” Meditation for Beginners course.

Icon Journey to Calm Course

 

This course is designed to save you time, confusion and frustration when learning how to meditate.

In the complete Journey to Calm Course you’ll:

  • Learn theory and tips around the basics of meditation, mindset, mindfulness and self care
  • Have me guide you through 21 days of meditation.
  • Learn how to build a meditation routine that suits your currently lifestyle and routine
  • Learn the steps of meditation in a simplified and practical way.

If you’re not ready to jump straight into the complete 14-Day Meditation course, try our FREE / Lite version.

In this introductory mini course for beginners, you’ll learn more about:

  • The basics of meditation
  • How it can improve overall health
  • How meditation can be practiced to relieve stress and anxiety symptoms.

Get started today by entering your details below.

Next Up:  The Proven Benefits of Deep Breathing for Meditation & Stress Relief

Mindfulness Meditation for Beginners | The 8 Step Introductory Guide

Mindfulness Meditation for Beginners | The 8 Step Introductory Guide

Mindfulness meditation is much easier to understand and implement when broken down into simple steps. 

Although the concept behind Mindfulness Meditation is pretty simple and basic it does take practice to strengthen your ability to focus for extended periods of time.

Just as you would build your muscles at the gym, meditation takes consistent and repeated practice.

You simply can’t expect to be a master after your first session.  Well, that’s what I learned anyway….

My journey of learning mindfulness meditation was full of a sh** load of frustration, impatience and inconsistency.

I would put so much pressure on myself to be a master from the start, but these expectations were too high and unrealistic.

My intense focus on seeing quick results ruined and took away from the entire experience, which would result in my procrastinating with my sessions.

Don’t be like me kids….

You must understand that meditation is a skill that you build up over time. There’s no cutting corners and yes, you actually need to do the work and keep consistent.

The results may not be visible immediately but I promise you…they will come.

In this article, I will give a basic break down of the steps on “what” to do to meditate but if you want to learn “how” to meditate, I teach this in much more detail in the Journey to Calm Meditation Course for Beginners.

If you’re not quite ready to jump into the complete course, you can start your meditation journey with the FREE / Lite version of the course below:

 

Here’s a basic overview of the basic steps you want to follow to start your meditation practice.

 

1. Prepare Your Meditation Space

Preparing your meditation space before is and important step because it can help to create the right ambience and get you in the mood for your mindfulness meditation practice.

You may like to:

  • Dim or turn off the lights
  • Burn some candles, a Himalayan salt lamp, incense or essential oils 
  • Play some background nature or instrumental meditation music
  • Lay out your yoga mat or meditation pillow to add comfort during your meditation practice
  • Give your head, neck and shoulders a quick stretch to prepare your body and release any built up tension that could make you uncomfortable in your meditation pose

 

2. Get Into a Comfortable Position

Finding the right meditation pose for your meditation practice is really REALLY important.

Sitting in the wrong pose during your meditation could result in back pain, discomfort and make you procrastinate with or even resent your practice.

When meditating, some prefer to sit cross-legged on the floor, others prefer lying down. The key is to choose a pose that is most comfortable for your body. 

Related:

 

3. Choose Your Type of Meditation 

The next step of learning to meditate is to choose which types of meditation you would like to do during your practice. 

Despite as many beginners think, there are many different types of meditation. There are some that can be a bit complicated and overwhelming for beginners.

That’s why it’s a good idea to choose a meditation style that matches your experience and preferences – I usually recommend mindfulness meditation for beginners. That’s also the style I’ll be focusing on within this article.

Mindfulness Meditation for Beginners - Meditation Room

 

4. Set Your Timer 

In terms of how long to set you timer for, it truly depends…

If you’re new to meditation, it’s usually best to start small and work your way up. Starting with 3-5 minutes, usually suffices.

Starting small also makes your meditation sessions seem  less daunting. It will also help prevent you from procrastinating due to feeling that it’s a burden on your time.  5 minutes out of your 12 hour day is nothing guys…. therefore, you’re less likely to put it off.

As you improve, gradually extend your sessions to 10 minutes, then 15 minutes, then 30.

Don’t let ego or judgement get involved in this process. Everyone starts at the same level.

 

5. Close Your Eyes & Breathe Deeply

As you close your eyes, start to focus on your natural breathing rhythm and take a few deep breaths to relax you.

In the Journey to Calm Course, I explain diaphragmatic breathing in more detail and how this technique can be used to increase relaxation during your mindfulness meditation practice.

This style of breathing is a great skill to learn for life in general as it can also help you to relieve stress, anxiety or any built up tension in your body during the day.

As you enter your meditation practice, it’s a good idea to allow your body to adopt it’s natural breathing rhythm and just simply observe how your body moves with each breath.

How does your chest, shoulders, rib cage and stomach feel?

 

6. Check in With Your Body and Surroundings

Take a moment to tune in to your body and your surroundings.

  • How does your body feel right now, in the present moment?
  • What is the quality of your mind? Are stressed, tired, anxious, happy or relaxed?
  • Notice the sounds of your surrounding environment but remain unattached

Enjoy a moment of pure mindfulness, by living in the present moment.

Don’t worry about the things you have on your to-do list for the day. Let go of worries or baggage from your past.

Just enjoy the moment for what it is.

Related:

 

7. As the Mind Wanders…

During mindfulness meditation, it is completely normal to have moments where you experience a lapse in focus. You may become distracted with a thought, a noise in your environment or maybe even an itching sensation on your body.

Meditation is a process of recognition. That is, noticing when your mind steps off track and then gently bringing it back to attention.

If this happens to you during your practice, don’t be too hard on yourself. Just take a deep breath and return your focus to your breath.

 

8. Stop Overthinking & Let Go

As a meditation newbie back in the day, I found it really hard to maintain concentration and would regularly get distracted by my thoughts. #anxietylife.

I also felt really awkward and had no idea what I was doing. Like who wants to hang in silence with their own thoughts…. well at the time, not me.

I’d often worry whether I was doing things right or wrong. For example:

  • Were my hands in the right place?
  • If my nose gets itchy, can I scratch it?
  • Should I be “ommm-ing” or saying something?”
  • “I’m not feeling anything, maybe I’m doing it all wrong???”

You get my drift….

But meditation is not a one-size-fits all, and everyone’s experience is different.

Just because your boyfriend’s friend’s sister, Doris, claims she felt results immediately after her first session of meditation, doesn’t mean that you’ll experience the exact same thing…

You could, sure… but it’s always good idea to keep your mind open and enjoy your own journey.Try not to compare yourself to other and don’t concern yourself with all the nitty-gritty details.

Just relax and let go.

Mindfulness Meditation for Beginners meme - stop overthinking

 

Want to Learn How to Meditate Properly?

If you’re interested in learning the “How” of the meditation puzzle, I highly recommend that you start your journey with our Journey to Calm Meditation Course for Beginners.

In this course, I teach you all about mindfulness meditation and delve deeper into exactly what to do in each step mentioned above to improve your likelihood of success.

I also save you a lot of time, frustration and pain as a newbie… I truly wish I had this course when I was getting started, as opposed to all the time I wasted and confusion I felt trying to do it all on my own.

Get started with the complete Journey to Calm Course here.

If you’re not quite ready to jump into the complete course, you can learn more about the basics of meditation, my journey, and how meditation can be used to relieve stress and anxiety in the FREE “Lite” Version of the course.

Get started with the FREE / Lite version of the course by clicking the link above or by entering your details below. 

7 Types of Meditation for Beginners & The Benefits!

7 Types of Meditation for Beginners & The Benefits!

I remember the first day I decided to take a leap of faith to learn about the different types of meditation.

I had heard about the power of meditation for stress and anxiety relief and how it can improve general well-being and happiness.

Truth be told…I was pretty keen to get started.

I stomped my foot to the floor and told myself:

Today is the day! Yep, I’m going to become a meditation master.”

Meme - meditation - let's do this

Well…that moment of empowerment lasted about 5 seconds….

As soon as I sat down at my laptop, started googling meditation and what I needed to do, I panicked.

I became bombarded with so much stuff – including complicated and confusing information.

I had no idea where to start.

I remember seeing something called “chakra meditation” and then another called “transcendal meditation”.

All I could think was “What the heck is that!? Is that even English?”

The more I googled, the more overwhelmed I became…

I'm so confused about the different types of meditation - meme

Despite my confusion, I decided to bite the bullet and got started with my first meditation practice. Boo-yah!

But, contrary to my expectations it was an absolute disaster.

“Do people really do this for pleasure?” I thought.

Yet after much practice overtime, I realised that meditation doesn’t have to be complicated or confusing.

It’s actually best to keep things simple and avoid trying to master multiple types of meditation at the one time.

Ignore what others are doing and trying to be all fancy.

Instead, keep your first meditations basic – and that’s exactly what I’m going to talk about in this article.

Want to be a Happier, Less Stressed You?

Learn about the benefits of meditation and how it can help you relieve stress & anxiety symptoms.

    Enter your details above to start the course!

    PS> We don’t send you spam and you can unsubscribe at any time.

     

     

    Simple Types of Meditation for Beginners

    Meditation isn’t just a ‘one-fits-all kind of practice.

    The word “meditation” actually acts as an umbrella for many different types of meditation.

    This variety of meditation styles allows people to find a type of meditation that best suits their personal needs, regardless of personality or lifestyle.

    Since there is no “right way” to meditate, you can freely explore the different types of meditation until you find what works best for you.

    For the purpose of this article, I’m going to focus on 7 types of meditation that are specifically good for beginners.

    These include:

    • Mindfulness Meditation
    • Breathing Meditation
    • Body Scan Meditation
    • Loving-Kindness Meditation
    • Guided Meditation
    • Movement Meditation
    • Spiritual Meditation

    After you’ve grasped the basics and are interested in delving deeper into other types of meditation, you can try other more complex types of meditation.

     

    1) Mindfulness Meditation

    Mindfulness meditation is believed to originate from Buddhist teachings and is considered one the most popular types of meditation in the West.

    It’s is a great meditation practice for beginners because the concept behind it is really simple, compared to some other types of meditation.

    It simply relates to your ability to be present in the moment – aware of where you are and what you’re doing, but are not reactive or distracted by what’s going on around you.

    It involves taking a moment to clear your mind, relax, focus on your breath and observe wandering thoughts as they drift through your mind, without judgment.

    The more that you practice, the more useful it can become to take note of any patterns in your thoughts – eg. Resurfacing limiting beliefs, stresses or worries.

    If you start to notice your thoughts wandering, softly bring your attention back to your breath.

    It’s all about letting go of the past or things you need to do in the future, to just focus on the present.

    Related Articles:

    Where Can You Do It?

    Mindfulness meditation can be done anywhere – that’s what’s so awesome about it!

    The practice itself is very diverse.

    Some people may prefer to sit in a quiet place, close their eyes and meditate. Others may prefer to incorporate mindful during their day.

    As some examples, you can practice mindfulness meditation:

    • In the comfort of your home,
    • In a meditation room/ space,
    • Whilst sitting at your work desk,
    • As you lie in your bed,
    • Whilst having a shower or doing the dishes,
    • As you’re waiting in queue

    The Benefits of this Type of Meditation

    There are many different benefits of mindfulness meditation including:

    • Great for beginners who don’t have a teacher to guide them, those who prefer to practice meditation alone or really, anyone new to meditation.
    • Mindfulness meditation has been found to have the following benefits:
      o You become clearer and more focused (2)
      o Helps us understand how our minds works
      o Reduce the effects of stress and anxiety on the body  (1)(4)(8)
      o Lessen your tendency to overthink and have scattered thoughts
      o Can more effectively organise thoughts into clearly defined priorities
      o Become more self-aware, more able to manage difficult emotions (6)
      o Can improve quality of relationships (5) by becoming more attentive of others and your surroundings
      o Can find greater inner peace and reduce depression symptoms
      o Promotes resilience
      o Reduce blood pressure

    If you’d like to learn how to meditate mindfully, get started with the FREE mini Meditation for Beginners Course by entering your details below.

     

     

    Want to be a Happier, Less Stressed You?

    Learn about the benefits of meditation and how it can help you relieve stress & anxiety symptoms.

      Enter your details above to start the course!

      PS> We don’t send you spam and you can unsubscribe at any time.

       

      2) Breathing Meditation

      Although deep breathing is used in many different types of meditation, breathing meditation can be classified as its own type of meditation.

      It comes under the “mindfulness meditation” umbrella.

      Breathing meditation requires focusing on your breath and ignoring other thoughts that enter the mind.

      The aim is to breath slowly and deeply and to, count your breaths.

      Where Can You Do It?

      Everywhere & Anywhere!!

      The Benefits of this Type of Meditation

      • Given breathing meditation is very similar to mindfulness meditation, it provides many of the same benefits.
      • It can help to reduce stress & anxiety symptoms, improve concentration and give you greater emotional control / body awareness.

       

      3) Body Scan Meditation

      Body scan meditation is a type of meditation that involves scanning your body for any areas of tension.

      You just aim to observe how your body feels in different areas during your practice.

      Once you’ve identified an area of tension, the goal it to allow it to release.

      You can do this by gradually tensing and relaxing certain muscles or areas of your body, starting first from the feet and then moving upwards towards your head.

      You can also aim to relax through visualisation techniques.

      Where can you do it?

      Probably best to do this meditation in a quiet place in your home – somewhere you can lie down quietly and not be distracted.

      The Benefits of this Type of Meditation

      • Breathing meditation is great for relieving any build up stress, anxiety or muscular tension in the body by encouraging your body to enter a relaxed state.
      • It can also help to relieve chronic pain, given you are allowing your body to let go of tension.
      • Can be a great practice to do before bed to help yourself enter a calm state

       

      4) Loving-Kindness Meditation

      Loving-kindness meditation (also known as Metta meditation) is a type of meditation where the prime focus is on cultivating an attitude of love and kindness towards yourself, friends & family and even past enemies.

      Loving-kindness meditation is practiced to promote feelings of compassion and love by sending messages of loving kindness to the world, yourself or specific people.

      The message could consist of words or phrases that are intended to evoke warmhearted feelings.

      Some common phrases often repeated during loving kindness meditation include:

      • May I be happy
      • May I be well
      • May I be at peace
      • May I be safe
      • May I be at ease

      These phrases can also be directed at someone else, by swapping the “I” for “You”.

       

      Where Can You Do It?

      Loving-kindness meditation, similar to Mindfulness Meditation, can be done almost everywhere.

      In most cases though, it’s practiced whilst sitting in a comfortable and relaxed position.

      The Benefits of this Type of Meditation

      Modern research on compassion and human behaviour has revealed that loving-kindness meditation can help to:

      • Increase self-esteem, self-awareness and understanding
      • Increase empathy and compassion towards oneself and others
      • Build a positive attitude
      • Reduce feelings of anger, frustration, resentment, jealousy and conflict.
      • Relieve depression, PTSD, anxiety and stress related symptoms

      Loving-kindness is another good type of meditation to start out with as a beginners.

      But it may be worth finding a guided meditation to listen to or to attend a class with a teacher, so they can guide you through it.

      Types of Meditation - Loving Kindness Meditation Image

       

      5) Guided Meditation

      Guided meditation typically refers to a meditation practice where a teacher guides you through the particular steps of a certain meditation practice.

      The guided meditation could involve imagery or visualisations of situations or things that you find relaxing, make you feel good or bring a certain thought to mind.

      You’re often required to use more of your senses during the practice including sound, smell, touch etc.

      Now that the Insight Timer App can be downloaded straight to your phone, it’s never been easier to find guided meditations for all types of meditation.

      Where Can You Do It?

      Preferably in a quiet space where you can comfortably sit down and listen to a guided meditation without being distracted or interrupted.

      The Benefits of this Type of Meditation

      • Useful for beginners when starting out as it can help to guide you through the meditation process
      • You get to explore different types of meditation without needing to be an expert
      • Can be a nice alternative compared to sitting in silence, especially if you get distracted by your thoughts really easily

      If you’re interested in getting started with guided meditation, ensure to check out our Complete Meditation Course for beginners.

      In this course, you will get to try many different types of meditation.

       

      6) Movement Meditation (Yoga, Tai-Chi, Walking, etc)

      This type of meditation is exactly as it sounds…meditating whilst moving. Simple, eh!?

      Some common examples of movement meditation include yoga, tai-chi, some martial arts and walking.

      It could also relate to you meditating whilst doing other activities that require gentle forms of motion.

      Where Can You Do It?

      If you haven’t done moving meditation before, it’s probably best to get started in a class – eg. Yoga, Tai chi.

      That way after some practice, you’ll feel more confident doing it on your own rather than just winging it. It can also be done at home with a DVD or on your own in a quiet space.

      The Benefits of this Type of Meditation

      • Movement meditation is great for people who are very active, find it difficult to sit still or find it easier to focus / concentrate when moving.

       

      7) Spiritual Meditation

      Spiritual meditation is often used in Eastern religions, including Hinduism and Daoism, but is also appearing in Christian faith as well.

      Similar to prayer, during spiritual meditation you enjoy a quiet moment to and seek a deeper connection with your God, your higher self or the Universe (whatever you believe in).

      It could involve pure silence or something some spoken words or a prayer.

      Where Can You Do It?

      The best places for spiritual meditation are at home, your preferred place of worship or even amongst some beautiful natural scenery.

      The Benefits of this Type of Meditation

      It gives you the chance to tune in deeper with your spirituality and/or your higher self

      Spiritual Meditation for Beginners

      Other Types of Meditation You Can Try

      1) Chakra Meditation

      When we talk about a chakra meditation, just think of chakras like coloured discs or wheels of energy that are positioned along your spine in various places.

      This invisible energy, often referred to as “Prana”.

      Prana is considered the vital life force and is believed to keep us vibrant, healthy and alive.

      It’s kind of like a swirling, glowing or pulsating energy.

      For the purposes of meditation there are 7 main chakras that we tend to focus on:

        1. The Root Chakra
        2. Sacral Chakra
        3. Solar Plexus Chakra
        4. Heart Chakra
        5. Throat Chakra
        6. Third-eye Chakra
        7. Crown Chakra

      Each chakra is located in a different part of the body and is associated with a different corresponding color and energetic purpose.

      Unblocking chakras in the body is said to:

      • Cleanse, clear and balance our your chakras to promote balance in the body
      • Bring the body into a more relaxed and fluid state
      • Improve overall physical and mental well-being.

      Chakra meditation is probably a bit complex to start out with as a beginner, but if you do want to read more about chakra meditation, you can have a read of this article.

       

      2) Chanting / Mantra Meditation

      This is not really a type of meditation I recommend for beginners.

      I know I personally didn’t get into chanting / mantra meditation until I was much further down in my journey. But nonetheless, I thought it’d be worth mentioning.

      In mantra meditation you use a repetitive sound, word, or phrase to clear the mind and tune into your spirituality.

      These repetitive sounds (mantras) can be accompanied with background music or a melody, but it’d not always the case.

      You may have seen many people meditating and saying “Om”.

      Well, that’s a classic example of a mantra.

      People who enjoy mantra / chanting meditation often say that it helps to cultivate a peaceful, yet alert, state of mind, fosters deeper awareness and a stronger connection to compassion and confidence.

       

      How to Get Started with Meditation

      As a beginner, meditation is definitely something that is easier to grasp when you have someone guiding your through it.

      Trust me, I know!!

      For years, I tried to learn meditation on my own… with many failed attempts, trial and error and a ton of frustration.

      Sadly I much wasted so much time, that I just didn’t need to!

      But I guess one advantage of doing it this way is I understand all the struggles you are likely to have on your own journey, because I’ve gone through them myself.

      I’ve also gained so much insight into how NOT to meditate and how to meditate, so that you can master the benefits, in shorter amount of time.  

      That’s why after several years of my meditation journey, I decided to create my own course; “Journey to Calm” – A Meditation Course for Beginners.

      Icon Journey to Calm Course

      This course is designed to help newbies save time, confusion and frustration when learning how to meditate.

      I guide you through the steps of meditation in a simplified and practical way.

      NO jargon! NO ultra spiritual or religious content!

      Just tips and guidance from someone who’s been where you are and has experienced, first hand, the results you can gain from meditation.

      If you’re interested in learning more click the link above.

      As another option, you can also sign up for the FREE mini version of the course, to dip your toes in.

      In the FREE “Lite” Version, you’ll learn about:

      • The basics of meditation
      • How it can improve overall health
      • and how meditation can be practiced to specifically relieve stress and anxiety symptoms.

      Get started today by entering your details below.

      Next up7 Proven Benefits of Meditation for Your Mental, Emotional & Physical Health

      What is Mindfulness Meditation? An Overview & Guide for Beginners.

      What is Mindfulness Meditation? An Overview & Guide for Beginners.

      Mindfulness is such an amazing natural therapy and has been scientifically proven to have many mental, emotional and physical health benefits. 

      Feeling constantly stressed, anxious or burnout is really taxing on our bodies.

      You may find yourself low on energy, with no time to enjoy the present or do things that fill your cup up.

      If you struggle with managing the daily demands of life and the stress and anxiety that comes with it, mindfulness can be a great technique to include in your daily routine.

      But as a newbie, some of the terminology used surrounding mindfulness and meditation can get really confusing…especially around mindfulness meditation.

      • What’s the difference between mindfulness and mindfulness meditation – or are they the same?
      • Are the concepts interchangeable?
      • What the heck is this business in the first place?

      Confusion around Mindfulness Meditation

      Yep, don’t worry, I get it…I’ve been there. 

      As a newbie, understanding the difference between mindfulness meditation and normal meditation can be a bit confusing….so I’m going to bring everything down to basics for you.

      The key thing you need to know, is:

      Yes – technically Mindfulness and Meditation are different things AND Mindfulness Meditation, is it’s own category.

      This is because Mindfulness Meditation is actually a specific type of meditation that involves combining the two concepts together.

      Let’s explore this in more detail so it’s clear as mud!

      Towards the end of this article, I’ll also answer some common FAQ’s that beginners often have about meditation.

       

      What is Mindfulness Meditation? 

      In simple terms, Mindfulness relates to your ability to be present in the moment.

      Being mindful involves being aware of where you are and what you’re doing, but are not overly reactive, distracted or overwhelmed by what’s going on around you.

      As a meditation practice, this involves taking a moment to clear your mind, relax, focus and observe wandering thoughts as they drift through your mind without any judgment. As you become distracted, you softly bring your attention back to focus.

      Mindfulness meditation can be done in the comfort of a meditation room/ space, whilst you’re walking or even at your desk at work.

      Mindfulness is a great meditation practice for beginners because the concept behind it is really simple, compared to some other types of meditation.

       

      As said by some of my favourite celebrities:

      “Meditation is all about the pursuit of nothingness. It’s like the ultimate rest. It’s better than the best sleep you’ve ever had. It’s a quieting of the mind. It sharpens everything, especially your appreciation of your surroundings. It keeps life fresh.”Hugh Jackman

       

      “It feels good. Kinda like when you have to shut your computer down, just sometimes when it goes crazy, you just shut it down and when you turn it on, it’s okay again. That’s what meditation is to me.” Ellen DeGeneres

      So there you go. You must be on to something good…

       

      If you’d like to learn more about how to use mindfulness meditation to reduce stress and anxiety, and become a happier, healthier and more relaxed version of you, ensure to sign up for the:

      In this short e-course you’ll gain an insight into the basics of mindfulness meditation and how you can use it to manage and relieve stress and anxiety symptoms.

      I’ll touch on this in a bit more detail later in this article, but first – let’s touch on some common Meditation FAQ’s.

      P.S> Here’s a video version of this post in case you prefer watching rather than reading:

       

      FAQ’s about Mindfulness Meditation

      1. How often should I meditate?

      Once a day is usually ideal and most achievable, especially given our busy schedules.

      Some prefer to do it more frequently (eg. in the morning and at night). As a newbie, I suggest that it’s probably best to only commit yourself to once a day. This will make it much easier and less of a time burden to turn it into a daily habit,

      Note: At first, meditation may seem like a bit of a chore or another task to tick off your to-do list. BUT the more you practice, the more you’ll start to notice the benefits in your daily life.

      View meditation as a moment of luxury and peace – some you time… that can be quite rare to get these days.

       

      2. How long should I meditate for?

      As a beginner, just start with 2-3 minutes each day – particularly in the first week. This way your meditation practice won’t feel like a burden on your time.

      Also, if you try to extend your meditation sessions too early, you’ll likely find yourself struggling to concentrate for the entire time. This can cause you to end your sessions feeling frustrated and deflated. We don’t want that!

      As your attention improves, you can then extend your sessions up to 15-30 minutes.

       

      3. I find it difficult to concentrate during my sessions. Why is this the case?

      It’s quite common for beginners to find it challenging to concentrate in the first few sessions of meditation, but this is normal. 

      Even I myself, and other experienced regular meditators have days where we find it hard to focus.

      That’s why you want to choose a time in the day where you’re not engaged in thought-provoking activities beforehand. This is why morning sessions can be better (when your mind is clear).

      If you find yourself struggling to maintain focus due to fidgeting, it could be worth giving your neck and body a quick stretch before you start.

       

      4. I find sitting upright and cross-legged uncomfortable. Are there other positions I can try?

      Yes! absolutely and I’m glad you asked. When I was first getting started with meditation, I too found some sitting positions uncomfortable. Especially if I was meditating for longer than 5 minutes.

      If you can’t get comfortable during meditation because you get back pain or muscle tension, I’d highly recommend getting a meditation pillow or yoga mat. It will make your practice much more comfortable.

      When I was starting out, it took me a while to rip the band-aid off and buy my first yoga mat and zafu meditation pillow. Thankfully, I made the decision because now I wouldn’t look back.

      I’m so glad I took the leap because I had been stubborn for so long.

      If this is something you struggle with, and you’d like to read more about it, ensure to check out the below articles.

      Related Articles:

       

      Ready to Get Started with Mindfulness Meditation?

      Meditation is definitely something that is easier to grasp when you have someone guiding your through it. Trust me, I know!!

      For years, I tried to learn meditation on my own… with many failed attempts, trial and error, a ton of frustration and sadly, much wasted time!

      But by doing this, I actually learnt so much, including how to do it properly and master it.

      That’s why I created the “Journey to Calm” Meditation for Beginners course, to help newbies save time, confusion and frustration when learning how to meditate.

      In this 5-day e-Course, I guide you through the steps of meditation in a simplified and practical way.

      NO jargon! NO ultra spiritual or religious content!

      Just tips and guidance from someone who’s been where you are and has experienced, first hand, the results you can gain from meditation. 

      If you’re interested in learning more about mindfulness meditation:

      You’ll learn about:

      • The basics of meditation
      • How it can improve overall health
      • and how meditation can be practiced to specifically relieve stress and anxiety symptoms.

      Get started today by entering your details below.

       

      5 Good Yoga Mats for Meditation | A Beginners Guide!

      5 Good Yoga Mats for Meditation | A Beginners Guide!

      As a beginner, it’s natural to question whether you need a yoga mat for Meditation or not...

      I know I even had this debate with myself A LOT in the beginning. But, for most newbies, one of the biggest challenges is getting comfortable and remaining still.

      Investing in a yoga mat for your practice can be a great way to improve the quality and comfort of your meditation practice.

      Here’s a couple of questions that often come up when considering whether you should get yourself a yoga mat. I’ll also highlight 5 different yoga mats that are good for helping beginners to improve comfort during meditation.

       

      Do I really need a Yoga Mat for Meditation?

      To be 100% honest, nope you don’t NEED to get a yoga mat.

      BUT, it can make a profound difference to the comfort your experience during meditation, and also yoga.

      Personally, these days I wouldn’t meditate without one…

      When I was getting started with Meditation, discomfort was my biggest problem. I’d get itchy sitting on my carpet at home, and if lying down, I found the floor to be too hard.

      When I went to yoga classes, their public yoga mats didn’t exactly turn me on….Especially with their disinfectant smelling aroma and previous sweat marks from the person who used the mat in the prior class…

      Yuck & no thanks!

      This is where having your own mat for meditation can be SUPER handy.

      You’ll have the confidence that it’s clean and will also feel much more comfortable than sitting on the floor.

      If you enjoy doing some yoga too (as I do), your mat can become multi-purpose. This way you’ll get more bang for your buck… which is awesome!

       

      What Yoga Mat is Best for Meditation?

      Well honestly, you have soooo many to choose from….

      But this diverse amount of choice often makes the decision even harder!!

      After all, as a beginner…how are you possibly going to know the difference between a shitty yoga mat, and one that is actually going to help you with your practice?

      Well, that’s where I come in.

      Having been meditating now for over 4 years, I’ve tried my fair share of different yoga mats. I’ve also done my research.

      Below, I provide a quick overview into some of the more popular brands on Amazon – the perks and the downfalls.

      That way, you can choose a mat that best suits you and your preferences.

       

      1. TOPLUS Yoga Mat (6mm+)

      Yoga Mats for Meditation - Toplus

      The Perks:

      • Made of eco-friendly materials
      • The mat is grippy to help prevent slipping during yoga and other floor exercises.
      • It has a dual-layer structure, so is highly durable and tear-proof.
      • Many customers rave about the thickness and size of the mat, saying it is very comfortable to use.
      • Comes in a range of colours
      • Has a one year warranty.

      The Downfalls:

      • There doesn’t appear to be that many significant problems, other than a few customers complaining that the mat can get a bit slippery during yoga where they sweat a lot.
      • Some have also highlighted that their mats were damaged when delivered damaged. But I feel that this would be rare as there were only a few instances of this.

      Conclusion: 

      I think that given the many rave reviews, the fair price point and thickness, this mat would be a great option for newbies to meditation.

      If you’re planning on just using the mat for basic yoga or meditation, this mat could be a perfect option for you.

      Click to View on Amazon

       

      2. Youphoria Yoga Mat (6mm)

      Yoga Mats for Meditation - Youphoria

      The Perks:

      • Made of materials that are great for grip and reducing slipping
      • The thickness would provide good padding and cushioning for your practice
      • It has a one year warranty.

      The Downfalls:

      • Several customers have complained about the mat being hard to clean, resulting in stains and marks

      Gross! To be honest, that kind of turned me off buying the mat for myself.

      • Others have also mentioned that despite it being advertised as high quality and it being more expensive than other mats, they have had problems with the mat splitting within a few months of purchasing it.

      Conclusion: 

      It’s said to be a great mat for Yogis, but I question whether it’s worth paying this much if you’re only interested in meditation.

      Unless you’re planning on doing stretches and yoga a lot, I’d probably look into some cheaper options if you’re just getting started.

      View it on Amazon here.

       

      3. Gaiam Patterned Yoga Mat (6mm)

      Gaiam Meditation Mat

      The Perks:

      • Many customers (including me), love these mats because of the range of different patterns and colours you can get.
      • Has a good thickness for meditation and yoga
      • It comes with a FREE downloadable yoga workout, which is great if you’re also interested in giving yoga a go. Just double check it’s included before you buy.
      • Gaiam is a very reputable and trusted brand in the industry. Therefore, you can generally trust that you’re going to get a better quality product.

      The Downfalls:

      • Several customers have complained that they keep slipping on the mat when they’re sweaty from yoga, despite it being advertised as non-slip.
      • Some people have said that the mat smells bad.

      On this note, I actually did experience this a bit when my mat was delivered but after I let it air out for a bit, it was fine and nowadays, doesn’t smell at all. Some suggest to just wipe the mat down with warm water and soap.

      Conclusion: 

      For the purposes of meditation, this could be a good mat to get your meditation vibes going. Especially, due to all the cool colours and patterns that the mats come in.

      The thickness of the mat should provide enough cushioning and support, but keep in mind it may not be as thick as the BalanceFrom GoYoga All-Purpose (12mm) mat mentioned above.

      View on Amazon here.

       

      I personally use and own this mat, Gaiam Yoga Mat – Classic 4mm, with the purple and pink pattern. I love it because when I unroll it, it looks pretty and inspires me to get started.

      Gaiam Yoga Mat for Meditation

      I mainly use it for meditation and light yoga/stretching, so it could be another option to check out. But, it may not have as much padding as the other mats, if that’s something you prefer.

       

      4. BalanceFrom GoYoga Mat (6mm)

      Yoga Mats for Meditation - GoYou

      The Perks:

      • It’s said to be a good yoga mat for its price
      • Many say it’s a good size for tall people and is comfortable to use.
      • Easy to wash and clean with soap and water.
      • Has a 2 year warranty.

      The Downfalls:

      • Several customers have complained about the quality of the mat
      • Some state that the mat sometimes falls apart and flakes after use,  which can sometimes be a bit embarrassing to clean up after classes
      • Claims made that it dents and marks easily due to little resistance in the material.

      Conclusion: 

      If you’re planning on using the mat for Meditation and not extensive yoga, then it could suffice. But I’d probably recommend the ToPlus or Youphoria mats instead. 

      I’m also not a massive fan of the ultra bold range of colour options. But, that’s just me. I prefer colours a bit less extravagant.

      View on Amazon here.

       

      5. Balance From GoYoga All-Purpose (12mm)

      Yoga Mats for Meditation - GoYou all round

      The Perks:

      • Many customers have raved about the thickness of the mat which leads to added comfort and cushioning for the spine, hips, knees and elbows on hard floors.
      • The mat is cheaper than a lot of others on the market
      • It is considered easy to clean
      • Has a 2 year warranty.

      The Downfalls:

      • Apparently, the Company incentivises customers to leave positive reviews in exchange for a free gift

      Not sure whether this is a bad or good thing.. but it does make it hard to say whether all the 5-Star reviews on Amazon are legit and genuine or if people just wanted the free gift.

      • There is a common theme of customers saying that the mat slips, especially on wooden floors.
      • Mat apparently has a tendency to tear easily with regular yoga use.
      • Apparently, makes some noises when you move on it which can be distracting / annoying

      Conclusion: 

      As a yoga mat, I’d probably avoid buying this one. But for the purpose of meditation, it could work ok.

      The extra cushioning could provide additional comfort without tearing a hole in your bank account.

      Previously, I’ve avoided buying mats this thick though because I find they take up a lot of space when being stored and they don’t lie flat after being rolled up.

      However, I have not bought this particular yoga mat, so I am unsure if it is the same for this one too. There’s not many comments about it.

      If you’re wanting a cheap, thick, inflexible mat that you’re not going to use for yoga, it could be a good option.

      Click here to check it out on Amazon.

       

      My Final Recommendations:

       

      The Winner (For Meditation Beginners & Yoga)

      – TOPLUS Yoga Mat (6mm)

      Yoga Mats for Meditation - Toplus

      After looking at several different yoga mats, I believe the TOPLUS yoga mat is the way to go.

      • Their mat is versatile and has really good reviews on Amazon.
      • The price is mid-range, so not too expensive or cheap.
      • I like that the mat is made from eco-friendly material rather than latex or PVC
      • Has a double-layered structure to improve grip and cushioning and reduce its likelihood to tear.
      • Their mat also comes with a carry strap making it light and easy to carry

      The only real downside is that it only comes with a 1-year warranty, compared to some mats that have warranties for 2 years. However, after a few sessions, you’d probably know whether it is a good mat or not.

      Some also say they’ve found the mat can be a bit slippery. But if you’re just doing meditation and maybe some simple yoga poses here and there, I think you’d be ok.

      View & Buy on Amazon 

       

      The Winner For Meditation Beginners

       – BalanceFrom GoYoga All-Purpose (12mm)

      Yoga Mats for Meditation - GoYou all round

      I believe this would be a great mat to get started with as a beginner to meditation.

      • Its cheap price, thickness and great reputation on Amazon.
      • It also has over 10,000 customer reviews and is labeled as one of Amazon’s best sellers.
      • Being extra thick, it should provide lots of comfort during your practice, especially if you prefer to lie down on the floor rather than sit in a seated meditation posture.
      • It can be easily cleaned if it gets dirty over time and is easy to carry around given its lightweight components.
      • They also include a FREE yoga strap that you can use for stretching before and after your practice.
      • This mat is covered with a 2-year warranty.

      Sounds like a pretty good deal to me. And at that price, what have you go to lose?

      View & Buy on Amazon

       

      Other Contenders:

      There are LOTS of yoga brands and yoga mats competing for your attention given the increasing popularity of Meditation and Yoga these days.

      There were a few other mats on Amazon that I looked at, but I didn’t think they matched up to the ones I’ve mentioned above –  at the time this article was published anyway.

       

      My Considerations for Choosing the Top 5:

      Reviews:

      • How many positive and negative reviews there were for the yoga mat, along with my own experience using them or similar products!

      Price:

      • The price of the yoga mats to determine whether you would get value for your money.

      Thickness:

      • As a beginner, it’s a good idea to start with a yoga mat that has a bit more cushioning to add some comfort during your meditation practice.
      • You can go for something a bit thinner if you like (as I did), but in that case, you may need a meditation pillow as well. I personally use this meditation pillow during my practice.

      Brand Reputation:

      • I naturally prefer brands that are known, stable and consistent. Therefore, they are rated higher than others.

      Quality:

      • You want to try and get a yoga mat that isn’t going to rip, tear or flake away after only a few uses.
      • You also want to be able to use it for as long as you can to get your money’s worth.

      Style:

      • I don’t know about you, but to me style matters.
      • You ideally want a mat that is going to make you feel good and motivated to get started with your practice  and that is easy to use and carry.

       

      So, there you have it!

      Hopefully this article as helped you to narrow down the field in terms of which yoga mats most suit your needs and preferences.

      As mentioned, I personally use the Gaiam yoga mat, but it’s best that you choose a mat to best suit your needs and preferences.

      All the best guys!!