Mindfulness Meditation For Beginners: How to Meditate

Are you now ready to start exercising mindfulness meditation?

Mindfulness meditation for beginners is designed to accommodate anyone with an open mind and willing to stay connected with their inner thoughts.

If you want to take control of your world and always feel at peace, this is the time to start practicing mindfulness meditation.

Striving to live with positive thoughts while paying attention to what you feel is all you need to have a successful mindfulness meditation.

Practicing mindfulness has many benefits.

Besides lowering stress and understanding your pain, mindfulness meditations will help improve your cognitive abilities, lower depression symptoms and connect better to your current life.

What is Mindfulness Meditation

If mindfulness is the mental state of being conscious and fully aware of the present moment, and meditation is the practice of training ones attention to stay focused on the present, what does mindfulness meditation mean?

Mindfulness meditation is a practice that involves training the mind to accept and acknowledge present thoughts while letting of go negativity and always remain focusing on the present.

Since there are different mindfulness techniques, there is no perfect way to defining mindfulness meditation.

Again, since mindfulness can be practiced anytime, anywhere and in any dress code, any words can be used to describe mindfulness meditation.

All you need is to understand the basics of mindfulness, how to do mindfulness meditation, why it’s important and the pillars of mindfulness practice.

How Mindfulness Meditation Improves Health

Consistency in painful experiences, failures, setbacks and disappointments are the number one leading causes of stress, depression, psychological pain and anxiety.

With you immersed in these negative energies, achieving a breakthrough in mindfulness meditation is second to null unless you first dissolve the negative energies.

All you need is to switch on the BioEnergy Codes within you to open the energy centers, that when balanced, will bring you anatomical harmonization and an overall better life.

Mindfulness meditation has scientifically been proven to offer many health benefits to the body and mind.

Different international research institutions and meditation experts have been on the lead to determine how this practice improves health.

Here are their findings:

  • Mindfulness meditation mitigates cognitive decline

People aged between 55-70 years were involved in a 2017 study in which they spent eight weeks practicing focused breathing and controlled activity.

After a Stroop test was conducted on those who practiced breathing meditation, they proved to have better cognitive abilities than when subjected to controlled activities.

Mindfulness meditation increases the grey matter in the brain thus improving one’s memory and the ability to learn.

  • Mindfulness meditation reduces stress

We all experience stressful moments whenever things go against our plans.

Sickness, loss of our loved ones or loss of a job is most likely to cause stress.

A study on 35 unemployed persons looking for work indicated they had too much stress.

After they were guided on mindfulness meditation and a follow-up done after 4 months and tests done, a significant improvement in blood maker was evident.

This part is responsible for inflammation which causes stress.

  • Mindfulness meditation can improve one’s immune response

How mindfulness meditation can improve the immune system seems to be the most researched topic.

Whenever we are attacked by disease-causing organisms, our bodies react by releasing immune cells.

Immune cells like anti-inflammatory proteins, T-cells and immunoglobulin help fight disease-causing organisms.

Different researches have shown practicing Mindfulness-Based Stress Reduction (MBSR) increases T-cells levels and reduces C-reactive protein levels.

  • Mindfulness meditation reduces chronic pain

Many authoritative journals do explain in-depth how mindfulness can help you reduce chronic pain.

A study at John Hopkins proved mindfulness meditation can reduce pain, anxiety and depression by 0.3.

This effect size is equal to that of antidepressants.

How to Do Mindfulness Meditation: 8 Simple Steps

As witnessed before, many people willing to start mindfulness meditation classes for beginners never take the first step.

Whether it’s practicing mindfulness at home or in bed, the results are the same provided you are determined and you know to do mindfulness meditation.

Due to the simplicity of this practice, you can do mindfulness meditations on your own anytime.

But if your goals are greater or difficult to achieve on your own, doing guided mindfulness meditation will lead to better results.

Are you ready to start practising mindfulness meditation on your own?

Then, follow these simple steps:

You cannot do mindfulness meditation for one, two or three days and expect to achieve meditation benefits.

Step 1: Set aside time for meditation

Early morning hours after waking up or late evening during sunset may be the ideal time for practicing any type of meditation.

Step 2: Find a comfortable seat

Even though you can do mindfulness meditation when washing dishes, walking or lying on your bed, finding a comfortable seat will ultimately help boost your focus.

A comfortable seat can either be a meditation seat or a quiet, clean and comfortable place free of any distractions.

Step 3: Sit comfortably

You cannot maintain focus for 10-15 minutes unless you are seated comfortably.

Remember, mindfulness meditation involves stopping imaginations of the past and being positive about the present.

Seating uncomfortably or in an uncomfortable place may keep triggering imaginations of the past.

Dressed in loose clothes, sit on your chair or floor with the neck, head and back relaxed but straight.

Step 4:  Notice your legs posture and rest the hands

Sitting with the legs crossed and resting the palms of your hands on the legs with the hands parallel to the body will make you feel naturally comfortable.

Step 5: Soften your gaze and observe your present moment as-is

You don’t have to close your eyes to do mindfulness meditation exercises.

With your chin dropped a little, gently fall your gaze.

Thoughts will come and go.

Don’t stop them nor quiet the mind; instead, try to keep focusing on the present moment without judging the thoughts.

Step 6: Feel your breath

For about 5 minutes, cool yourself down and concentrate on your breath.

When you breathe, certain body parts are subjected to different movements, relaxation and contraction of muscles.

Listen to all the breathing sensations.

Pay attention to the air as it flows through the nose or mouth and movements of the chest.

Breathing meditation will help you reduce depression, anxiety, chronic pain and boost your positive emotions.

Step 7: Don’t be drifted away

Concentrating for over 5 minutes as a beginner may be a difficulty for the first.

Don’t worry! If your mind wanders away, continue sitting and observe the thoughts.

Don’t judge the thought. Start paying attention to your breath and stay calm.

Step 8: End your meditation slowly

If your eyes are closed, open them slowly or lift your gaze slowly and take time to connect with the environment.

Keep practising mindfulness meditation every day for 5-10 minutes.

The Biggest Trick to a Successful Meditation

  • The biggest trick to a successful meditation is to simply let go.
  • Let go of any desires you have and just listen to your breath.
  • Don’t worry about losing focus or drifting off, because with practice those problems will go away and your meditations will last longer and longer.

What are The Pillars of Mindfulness Meditation?

Do you want to experience the meditation benefits without too many struggles?

The following seven attitudinal foundations will help you find peace of mind, relieve stress, reduce chronic pain and fight heart disease.

1.Beginner’s mind

As the term “beginner’s mind” implies, have a fresh mind that’s ready to learn and see things from a new perspective.

If you accept to view everything as new, the chances of unlocking new possibilities and looking beyond the past are high.


Acceptance in this case means acknowledging your real-world at the present time to have inner conviction to act based on what happens in the present.

You don’t have to pretend you are satisfied with your current state or you no longer value your values and principles.

Accept the past thoughts but be more focused on the present.


How many times do you find yourself judging the mistakes, misfortunes and sad events that happened to you?

This practice requires you to remain aware of the judgements going rounds in your head, yet step back from them.


Because you haven’t achieved the mental calmness you hoped for since you began practicing, doesn’t mean you become impatient.

Or, because stress, depression and anxiety depriving your energy fast are taking a toll on you, you think a one-week mindful therapy is enough.

Be patient and accept it takes time and effort to achieve results.


Trust in your own feelings.

Even when practicing guided meditation, accepting your intuition and always being yourself lays the platform for successful meditation.


Stop setting goals and focus on the present.

Mindfulness is all being aware of the present and therefore, setting goals will not hinder you from calming your mind and acknowledging what’s happening now.

7.Letting go

How long will you remain holding on to the things that happened in the past or living in denial?

Accept things as they are and let them be.


How to do mindfulness meditation for beginners doesn’t fall far from what meditation experts do.

All that you should do is first train on the seven pillars and follow the steps illustrated above.

If you feel that it’s hard to meditate on your own, feel free to subscribe to a mindfulness meditation program.

Let me know how your meditation progress is going, and if you’re having problems feel free to leave a comment and I’ll help you out!

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