How to Build a Meditation Routine | 5 Easy Tips for Beginners

How to Build a Meditation Routine | 5 Easy Tips for Beginners

Building a new habit is hard.

That’s why building a meditation routine can also challenging. Trust me, I know.

On the first day, you start strong.

You get up early and feel pumped with a great sense of achievement after completing day one of your new meditation routine.

“That wasn’t THAT hard!” you think to yourself as you excitedly prepare for the rest of your day.

The second day arrives. You wake up on time and feel great.  Similar to day one, you smash through your meditation session. “Cool, this meditation thing is going to be a breeze.”

Then day 3 and 4 hit.

Your alarm goes off but you feel tired. You had a late night last night, so hit the snooze button –“Just 5 more minutes”.

Shortly, this 5 minutes extends to 10, then 15 minutes and suddenly you wake up realising “Shit, I’m late!”

Waking up late after snoozing alarm

 

There’s no way in hell that you have time for meditation today, so you make a promise to yourself that you’ll kick start it tomorrow.

Tomorrow comes, and a similar pattern appears.

Your alarm goes off. You hit the snooze button. Your goal of getting up early to meditate has started to slip. That inner voice in your head is so powerful, and although you really wanted to build a meditation routine, it keeps winning.

A week or two has now gone by. Your meditation sessions have been sporadic, and you’ve started convincing yourself that:

  • “Maybe meditating in the morning isn’t for you”
  • “You can’t do it because you’re not a morning person”
  • “You didn’t notice that much benefit any way” or even
  • “You’re too busy, let’s try again another time.”

As I mentioned, learning how to build a meditation routine is not a walk in the park. But this is the same for building any other new habit.

In this article, I will share 5 tips to help you build a meditation routine and get started.

 

 

1) Know Your Why

One of the best tips I can give you when building any new habit is to know your WHY.

If you do not have a clear reason as to why you’re wanting to stay consistent with meditation, the war is over before it’s even begun.

Having a clear “why” helps you overcome many of the excuses that your mind will throw you throughout the journey.

Our bodies are like machines. They love routine and can be resistant to change.

The trick is to survive and push through the first week, which is often the hardest and most challenging part of learning a new habit.

During this time, your body will do everything in its power to resist, but you can beat these excuses and challenges with a strong why.

For example, you may want to start a meditation routine to:

  • Feel less anxious and stressed during your day
  • Have greater focus, decision making and performance at work
  • Reduce the effects of chronic stress on the body
  • Create a safe haven to unwind, relax and reflect before your busy days begins
  • Become more self-aware by tuning into your body
  • Be more spiritual or religious

Whatever your reason, keep it close to your heart.

Each morning as you wake up, remind yourself of WHY you are doing this and why you want to persist.

Once you make it over the hurdle of the first 1-2 weeks, you’ll notice that each day gets easier and your body will adjust to the new routine.

And, I can tell you from experience – the juice is worth the squeeze.

Is Meditation worth the effort

 

2) Meditate at the Same Time Every Say & Stick to it

When it comes to building any new habit, commitment and consistency are two of the most important things to strive for.

Start making meditation a non-negotiable in your day.

Commit yourself to a certain time in your day and stay consistent with it. That is the best way to build a meditation routine from home.

Avoid meditating sporadically and inconsistently. This will only cause you pain and is unlikely to bring you the benefits you’re after from your practice.

As you continue to meditate at the same time for consecutive days, your body will start to adjust. Eventually, you’ll find yourself waking up naturally at your desired time to start your meditation routine.

But like everything, it can take time to get there.

 

3) Identify the Type of Meditation You Like

The great thing about meditation is that there are many different types of meditation and meditation styles that you can try.

This means that you can choose a meditation that is best suited for your preferences and goals.

For example, If you:

  • Want a relaxing or stress-relieving meditation you may prefer body scan meditation or mindfulness
  • Are someone who likes music and vocals, you may like to try Mantra meditation.
  • Struggle to sit still and can’t sit on the floor, moving meditations such as Thai-chi or yoga could be great options for you

When wanting to build a meditation routine, it’s important to identify a style that you like and find enjoyable.

Doing otherwise, will only cause you to procrastinate and dislike your practice. We don’t want that!

Meditation routine _ Choose a meditation style you like

4) Make it Fun

If you treat meditation like a chore, it’s going to feel like one.

Rather than seeing it as another thing to tick off your to-do list, make it fun. Use your meditation practice as a chance to tune into your body and explore your mind.

You may like to listen to meditation music to settle the mind or do some stretches to relieve built up tension in your body.

Be kind to yourself. Avoid setting expectations or beating yourself up if your attention wanders.

Just enjoy the moment for what it is and go with the flow.

 

5) Mould it to Suit Your Lifestyle

There is often a misconception that you need to meditate for a certain length of time and at a certain time in your day to experience any benefits.

That ain’t true!

Unlike what many think, it is important to fit your meditation routing into your existing lifestyle. Too much change at once will only make creating the habit even harder.

  1. Does the thought of getting up earlier than your usual time scares you? Ok. Opt to meditate in the evening before bed.
  2. Need to take care of the kids and get them ready for school around 8:00am? Great, wake up 15-minutes earlier and do a 10-minute meditation.
  3. Do shift work or night shift? Ok cool, find a time to meditate during the day or after you wake up

Whatever your situation or lifestyle is, make it work. There are endless possibilities on what you can do.

It’s up to you to experiment with meditating at different times in the day and discover what works best for you and your lifestyle.

In addition to finding the right time to meditate, there’s also no rule for how long you should meditate for.

If you’re a newbie, 5 minutes is a great length to strive for. Then as you progress and meditate more regularly, you can gradually extend your sessions to 15-20 minutes.

You can’t base your expectations on what someone else may be doing around you. Instead, mould your meditation routine to suit your lifestyle and what is realistic.

 

How to Build a Meditation Routine

If you would like some help, guidance or accountability whilst building your meditation routine, I can definitely help you out.

We offer an online course specifically tailored to beginners to help them learn:

  • How to meditate
  • How to get comfortable with the right meditation posture and pose
  • Handy meditation resources for beginners to support your journey
  • How to use meditation to relieve stress and anxiety
  • And best of all: How to actually BUILD a consistent Meditation Routine

In this course, Journey to Calm, I share important tips when meditating as a beginner and also guide you through 14 days of meditation, including guided meditation, to help you start simply and seamlessly.

Icon Journey to Calm Course

Learn more about the 14-Day Journey to Calm Meditation course here.

 

If you’re wanting to start your meditation journey, also ensure to grab your FREE copy of our Meditation for Beginners Checklist.

In this checklist, I break down the basics of meditation into 7 simple steps that you can follow from home.

It’s a great place to start if you’re new to learning about meditation.

Enter your details below so we can shoot your copy directly to your inbox!

What is Meditation? And How to Do it Easily.

What is Meditation? And How to Do it Easily.

Before starting my meditation journey, I would often wonder what is meditation?

I always thought of meditation being a woo woo concept that only religious or spiritual people did.

Maybe you’re in a similar boat?

I had this vision in my mind of what people looked like when meditating, and although it looked kind of blissful, it actually put me off.

Was it even possible for me to be like those people?

In my world, my mind was always racing. I had so much to do in my day including massive to do lists. There was no way that I had TIME to sit down and “relax”.

Or so I thought…

But overtime, as I dipped more of my toes into the meditation world, I realised that there was something to this practice.

If you’re someone who prefers to learn visually than reading an article, check out the video below:

 

What is Meditation & How to Do it Easily!

I started to noticing my mindset changing:

  • I felt happier and more content with my life
  • I became more grateful and appreciative of the small things
  • I was less stressed and anxious during my day
  • I felt like I had MORE time (which was incredible)
  • I felt more focused and less scattered
  • I became more aware of my body, people around me and also my surrounding environment

All the time and effort I had been putting into developing a meditation routine was working.

AND it felt freaking awesome!

I gradually moved from meditation skeptic, to beaming advocate.

But what is meditation in the first place?

Let’s explore this in more detail below.

 

 

What is Meditation?

Personally, I define meditation as a practice that involves taking a moment to yourself to do one or more of the following:

  • Tune into and enjoy the present moment
  • Unwind and relax
  • Observe wandering thoughts
  • Clear your mind of thought as they arise without any judgment
  • tune into your surroundings or focus your attention on a particular subject.

As you become distracted, you softly bring your attention back to focus.

The truth is that there are many different definitions about what meditation is on the internet. This can cause a lot of confusion.

Especially when some people think they’re defining “meditation”, but they’re actually getting mixed up and defining mindfulness instead.

How to Meditate for Beginners

The Difference Between Meditation and Mindfulness

Although mindfulness and meditation have many similarities, there are some differences between the two.

For example, mindfulness is generally considered it’s own unique umbrella and type of meditation.

But you don’t necessarily need to be meditating to be mindful either…

Confused yet? Hear me out.

There are many different ways to be mindful. For example, you could be mindful whilst:

  • Walking to work
  • Having a shower
  • Waiting in a queue for your coffee
  • Exercising
  • Washing the dishes
  • Gardening etc.

In addition to mindfulness, there are also different types of meditation:

  • Chakra Meditation
  • Walking Meditation
  • Movement Meditation (Eg. Yoga, Tai-Chi, etc)
  • Loving-Kindness Meditation
  • Transcendental Meditation
  • Chanting / Mantra Meditation
  • And many more…

Both mindfulness and meditation can be done in a designated meditation room/ space, or in other locations like your desk at work.

Both practices are very versatile in how you use them.

 

Common FAQ’s about Meditation

1) Can Meditation Help Me with Managing Stress & Anxiety?

It sure can. Anxiety, chronic stress and burnout were things that I wanted to improve through meditation.

That’s pretty much why I started meditating in the first place.

Meditation is a natural technique that can help you to become a much happier, healthier and calmer version of you.

 

2) Can Meditation Be Done by Women and Men?

Absolutely! Meditation is just as relevant and effective for men as it is for women.

Meditation doesn’t discriminate and everyone can feel the benefits of meditation when it is practices consistently and frequently.

 

3) How Often Should I Meditate?

As a newbie, I suggest that it’s probably best to only commit yourself to meditating once a day.

This will make it much easier and less of a time burden to turn it into a daily habit.

What is Meditation & How to Get Started

 

4) How Long Should I Meditate for?

As a beginner, just start with 1-3 minutes each day – particularly in the first week.

This way your meditation practice won’t feel like a burden on your time.

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

 

5) Is Meditation Hard to Learn?

Just like any new skill, meditation takes time to master. But it doesn’t demand anything more than what it would demand to start any new habit.

Learning how to meditate will take commitment, consistency and self-discipline.

But the concept behind the simpler types of meditation for beginners, is pretty straight forward.

 

6) Where Can I Meditate?

Almost anywhere. As long as you have enough space to sit, stand or lie down and somewhere quiet without disruption, you’re pretty good to go.

As mentioned above, some people prefer to meditate in a particular meditation space. Others like to meditate when they are up and about doing a whole spectrum of activities.

Personally, I like to meditate in the morning, at the same time, in a designated spot in my meditation room

7) What is Meditation’s Benefits?

There are manage proven benefits of practicing regular and consistent meditation.

It’s beneficial for your mental, physical and emotional health. 

If you’re interested in reading more about the benefits of meditation you can check out this article. 

What is Meditation -& How to Get Started

Get Started with our Meditation for Beginners Course

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!

If you’re interested in saving yourself time, confusion and frustration on your meditation journey, it’s best to learn from someone who has been where you are and has done it themsleves.

Start you Meditation Journey the right way with our Journey to Calm Meditation Course for Beginners.

Icon Journey to Calm Course

Click here to learn more about our Beginner’s Meditation Course. 

 

If you’re not ready to jump into the complete 14-day course, you can also sign up to our FREE mini version of the course below. 

In the free mini course, you’ll gain an insight into what meditation is, how it works, how it benefits our health and why it can be a great natural alternative to reduce stress and anxiety symptoms.

Start your meditation journey today by entering your details below.

Up Next: 7 Types of Meditation for Beginners & The Benefits!

Meditation Posture | An Intro to Meditation Poses for Beginners

Meditation Posture | An Intro to Meditation Poses for Beginners

Holding the right meditation posture and finding the right meditation pose for your body can take practice and trial and error.

Right now, you could be experiencing:

  • back pain
  • hip pain
  • leg pain
  • ankle pain
  • numbness
  • flexibility struggles or even an
  • inability to focus

The problem is that a lot of the info on the internet can be confusing when it comes to which meditation pose is best to start out with.

In this article, I’m going to be exploring popular meditation poses for beginners and some simple ways to improve your meditation posture.

Learning these tips will help you to improve enjoyment during your meditation practice.

Let’s now kick straight into things including the following topics below:

1) Why choosing the right meditation pose for your body is important

2) Meditation Posture:

  • How to position your back, neck and head during meditation
  • What to do with your hands
  • Where to focus your eyes

3) Meditation Posture FAQ’s

4) How to find the best meditation pose for your body

 

 

Why Choosing the Right Meditation Pose is Important

To be completely honest, the meditation pose you choose can make or break your meditation practice.

Meditating in an uncomfortable pose repeatedly could cause you to develop a negative attitude towards meditation.

You’re also less likely to experience the many benefits of daily meditation because you’re so distracted by pain and discomfort and therefore, find yourself procrastinating saying “Meditation is to hard.” or maybe “I’m not made for this…”.  

Meditation should be an activity that you enjoy and look forward to each day.

By continuing to meditate in discomfort and not listening to the needs of your body, you’re only going to make your meditation practice miserable and waste your time.

Instead, start your meditation journey right by exploring different meditation poses to suit you body and level of flexibility.

Your meditation pose should also:

  • Balance the energies in your body
  • Help you get the right head space
  • Signal to your body that it’s “meditation time”
  • Make meditation easier by helping your feel stable and grounded
  • Minimise distractions
  • Help you remain still for the desired period of time (Eg. 5 – 20 minutes)
  • Feel relaxed and comfortable

You can also invest in a meditation cushion or yoga mat to increase comfort and reduce back pain during meditation too. Personally, that really helped me!

 

P.S>> If you’re more of a visual learner, you can watch the video below where I explain everything covered in this article but in a more visual way. And you’ll get to meet me too which is always fun!

 

Meditation Posture:

 

 

How to Position Your Back, Neck & Head

To achieve good posture during meditation, you want to strive for your back, neck, and head to be in a comfortable upright position.

Your spine should feel elongated, almost as though each vertebra is stacked on top of one other.

Imagine a string pulling you up towards the sky causing you to sit straight and upright, with your chin parallel to the floor or tilted slightly downward.

Try to relax the muscles in your neck, shoulders and face so that there is no tension. Avoid slouching or leaning your neck forward.

Doing some neck, shoulder and back stretches before starting could be helpful or even scrunching up your face for a few seconds and then letting it go as you start your practice.

All of these things can help to promote relaxation.

 

What to Do With Your Hands During Meditation

For good meditation posture, your hands should rest comfortably in your lap, on your knees or by your side.

Don’t worry about copying influencers on instagram, buddhist monks or other types of hand positions you may see on the internet.

You’re just starting out, therefore it’s best to get the foundations sorted first.

Meditation Poses - What to do with your hands

 

Where to Focus Your Eyes During Meditation

When starting out with your meditation practice, a common question newbies ask is “Where should I focus my eyes?”

Sometimes this step can feel a bit awkward or challenging. Especially if you’re used to running around, focusing on many things at once or have a short attention span.

In the early stages of meditation, it’s worth doing some trial and error to discover what feels most relaxing for you.

Experiment with having your eyes closed or open whilst focusing on a particular object (eg. a candle)

I personally prefer my eyes to be closed, however I have read of others who prefer to have their eyes open and focused on a certain point. It all comes down to personal preference.

Meditation Pose - Where to focus your eyes-min

 

 

Meditation Posture FAQ’s

When I started my meditation journey, I thought there was only one kind of way to sit for meditation.

I made many assumptions, and although it was uncomfortable, I thought that was the only way to do it. However, it turned out that my meditation posture was completely wrong.

Here’s a couple of questions that come up regularly by beginners.

 

1) Is the traditional lotus a good pose to start with?

If you’re a complete beginner then no, I don’t recommend it. This pose demands more flexibility than the others and can cause significant pain and injury if you try and do it too soon in your meditation journey.

If you are really flexible or have been meditating for a while, it could be a good one to try.

 

 

2) How does deep breathing tie in with my meditation posture?

Deep breathing is important because it helps you get into a relaxed state and keeps your core strong whilst you hold correct meditation posture.

 

 

3) Will I need to buy a meditation cushion, mat or bench before I get started?

You don’t NEED a meditation cushion or yoga mate, but it can definitely help to improve comfort during your practice. I personally use both.

If you’d like to read more about meditation mats or meditation cushions, you can click the links below:

 

 

4) My back continues to ache when I’m in sitting meditation. What should I do?

If you continue to experience back pain during meditation, I’d suggest you check out the below article.

Back pain is something that I dealt with frequently during my meditation journey, but I have managed to reduce it by doing stretches, adjusting my meditation posture, alternating meditation poses and using a proper meditation cushion and mat.

 

How to Find the Right Meditation Pose for Your Body 

In the early phases of your meditation journey, it’s a good idea to have a play with various types of meditation poses.

Avoid just sticking with one.

That way you’ll be able to discover the ones that are most comfortable for your body; aiding you with concentration and focus.

 

Next Up: Read about Meditation Resources for Beginners | 8 Tools to Get Started

 

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

 

By using a combination of the above tips, you’ll be sure to set up a relaxing meditation room for your practice.

Happy meditating!

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. 

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

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.

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

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    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 Meditation Tips for Beginners

      5 Meditation Tips for Beginners

      As a newbie to meditation, getting started can sometimes be a daunting and confusing process.

      Here are some additional meditation tips to help you on your journey.

      When I was a beginner to meditation myself, I had many moments of frustration, failure and feeling overwhelmed.

      Why can’t meditation be as easy as it looks in the photos?

      Well turns out, there were many things I was doing wrong based on assumption and myths. Here are 5 additional tips to help you improve your meditation practice as a beginner.

      You can also read more about meditation for beginners here.

       

      1. Stop Looking for Signs of Progress or Failure

      Meditation tip number 1 is to build a meditation habit.

      Get into the habit of meditating consistently and know that over time you will start to feel calmer, happier, clearer, more at ease and less stressed.

      Even, if you do miss a couple of meditation sessions, don’t worry. Just get back on the horse the next day and start again.

       How to express gratitude through meditation

       

      2. Start Small & Frequent. Not long and sporadic.

      Meditation tip number 2 is to try to meditate frequently (every day if possible), even if it’s just daily 2-3 minute sessions.

      This is more likely to bring you much better results compared to doing a big meditation session of say 30 mins but then not doing any other meditation for the rest of the week.

       

      3. Do it First Thing in the Morning or at Night

      Many say that they’re going to start meditating every day.

      Yet as their day progresses, life’s busyness takes over and they end up doing nothing, procrastinating or substituting it with something else. This can be a very destructive and disappointing process.

      As multiple studies reveal, our willpower depletes throughout the day.

      This means that it’s much easier to start a new habit (Eg. your meditation practice) in the morning. After a long, hard day at the office, you’re less likely to have the will power to commit to doing it..

      Dedicate a time as part of your morning routine to get it done. This will not only set you up well for the day but will ensure that you don’t spend the rest of your day feeling guilty due to putting it off.

      If mornings really aren’t your thing, then the second best option is to do your meditation just before bed time. This can help to relax you and improve sleep quality as well.

       

       

      4. Stop Striving for Perfection

      Meditation tip number four is to avoid striving for perfection.

      This was the one that I kept getting caught up with. I’d see instagram or pinterest images and would wonder – why don’t I look like that? They look so serene, yet here I am unable to get into a comfortable position and finding myself constantly distracted in thought.

      Unfortunately, it is a natural instinct for women to put pressure on themselves to be perfect. But, guys this just isn’t a reality.

      Meditation is not the time and place for perfection or high self-expectation.

      When it comes to meditation, there is really no one right or wrong answer. It can be a different experience for everyone.

      It’s easy to think that becoming regularly distracted, needing to scratch or fidget is undesirable, but it’s entirely normal and just part of the process.

      Give yourself room to breathe. Strive to be compassionate and patient with yourself.

       

      5. Keep Your Body Warm

      It’s important to try and keep warm during your practice. 

      When you’re cold, it becomes nearly impossible to focus because it’s difficult to stop thinking about it, especially when you can hear your teeth chattering or feel goosebumps growing on your arms.

      I find a nice blanket, doona or dressing gown usually does the trick.

      But you can also choose to get changed into some warm clothes rather than your pyjamas, depending on what you prefer.

      This is a much shorter article than normal, but I just wanted to highlight a couple of additional meditation tips to help you guys throughout your journey.

      If you’re interested in learning more about meditation for beginners, ensure to sign up to the FREE “Lite” Version of our complete “Journey to Calm” Meditation Course for Beginners.

      This 5-day Meditation Course will teach you about the basics of Meditation and how you can relieve stress and anxiety naturally.

      Get started by entering your details below.