easy meditation for beginners

Learning Meditation: Easy Steps for Beginners

Meditation has skyrocketed in popularity as more people discover its profound benefits for both mind and body. However, beginning a meditation practice can seem daunting to novices. That's where easy, straightforward techniques come in.

This guide covers everything you need to start an incredibly simple yet effective meditation routine as a total beginner. Learn how easy daily meditation can transform your life with just a few minutes of practice each day.

What is Easy Meditation for Beginners?

Easy meditation refers to simple, accessible meditation techniques that anyone can do, even those with no experience. Easy meditations focus on core concepts like:

  • Deep breathing
  • Basic mindfulness
  • Gentle movement
  • Quick sessions
  • Guided practices

Key Insights

Topic Description
Accessible techniques Straightforward methods using breath, body scans, mantras
Just 5-10 minutes Start with short sessions to build the habit
Guided options available Apps, videos provide guided meditations for beginners
Gradual progress Thoughts will wander, just gently return to anchor
Consistency key Daily practice yields exponential benefits over time

Rather than complex inner reflection or spiritual teachings, easy meditation meets you where you are. The practices tone down any intimidating or advanced components so beginners can comfortably get started right away.

While easy, these techniques remain highly effective and deliver tremendous benefits like:

  • Decreased anxiety and depression
  • Improved sleep quality
  • Boosted mood and outlook
  • Increased focus and productivity
  • Reduced stress and blood pressure
  • Deep relaxation and pain relief

Easy meditations also prepare you for exploring more advanced practices later if you wish by building concentration and inner awareness.

Types of Easy Meditation Techniques

Below are some of the most common easy, beginner-friendly meditation techniques:

Mindfulness Meditation

This involves sitting comfortably and focusing completely on the present moment. Tune into sensations, thoughts, and feelings without judging them.

Breath Awareness

Pay attention to the physical sensations of breathing. Follow each inhalation and exhalation.

Body Scans

Progressively pay attention to different parts of the body from head to toe. Release tension as you go. Learn more about body scan techniques here.

Walking Meditation

Synchronize steps with the breath while focusing awareness on sensations of walking.

Mantra Repetition

Silently repeat a simple word or phrase like "peace" to give the mind something to focus on.


Wish yourself and others well-being and happiness. Feel warmth and care spreading.


Use a guided mental image to relax or uplift the mind. Picture a beach, forest, etc.


Mindfully stretch, do yoga, qi gong, or gentle flowing motions to anchor in the body. Explore more movement-based meditation practices here.

How to Start an Easy Meditation Practice

Here is a simple step-by-step beginner's guide to starting an easy daily meditation routine:

1. Choose a Simple Technique

Select an easy style you're drawn to like mindful breathing, a body scan, mantra, or visualization. Apps offer options.

2. Set a Quick Timeframe

For beginners, start with just 5-10 minutes. This prevents overwhelm or restlessness as you build the habit.

3. Pick a Quiet Space

Find a spot at home with minimal distractions. You can sit cross-legged or in a chair.

4. Set a Reminder

Schedule a daily reminder to practice, even if for just a few minutes. Consistency is key.

5. Guided Options

Try guided meditations on apps like Calm or Insight Timer if you find them helpful. Discover the power of guided meditations here.

6. Start Slowly

Ease in gently. Don't worry about "doing it right." Just follow along and return focus when the mind wanders.

7. Observe Without Judgment

Thoughts will drift in and out. Note them, then refocus on your anchor like the breath.

8. Close With Kindness

End each session by wishing yourself well. Celebrate another day of practice!

Overcoming Common Meditation Barriers

New meditators often face challenges like:

"I can't turn my thoughts off."

This isn't the goal. Just keep returning focus gently to your anchor. Thoughts will always drift in and out.

"I keep falling asleep."

Try meditating with eyes open or at a different time of day. Adjust when and how long you sit.

"I don't have time."

Even one minute of meditation has benefits! Start with tiny sessions and build up slowly.

"I struggle with pain sitting."

Use props to add cushioning and minimize pain when meditating.

"I feel silly just sitting there."

It may seem odd at first, but the incredible benefits make it more than worth it! Understand why this feeling is normal in beginner meditators here.

"It's too complicated."

That's why easy, straightforward techniques work so well for beginners. Strip it down to the basics.

Sample Easy Guided Meditation Script

Try this 5-minute easy guided meditation for beginners:

Find a comfortable seated position and gently close your eyes. Take a few slow, deep breaths to center yourself. Release any tension as you exhale.

Bring your awareness to the sensations of breathing. Focus completely on the breath as it enters and leaves your body. Feel your belly and chest rising and falling with each inhale and exhale.

If your mind wanders, calmly return your focus to your breathing. Just observe each breath coming in and going out.

Continue following your breath for the next few minutes. When thoughts enter your mind, see them briefly then let them float away as you return to the breath.

If you get distracted or frustrated, be kind to yourself. Just gently refocus when you can. You are new to this practice.

For the last minute, broaden your awareness to sounds in the room. Notice them arising and falling without getting attached.

When you're ready, open your eyes. Reflect on your meditation experience. Notice if you feel calmer or more focused. Carry this tranquility into your day.

Establishing an Easy Daily Meditation Habit

To enjoy the awesome benefits of meditation, consistency is key. Here are tips for making easy meditation a daily habit:

  • Start small – even 5 minutes makes a difference
  • Find the best time of day when you can meditate undisturbed
  • Use phone reminders and calendar alerts to practice daily
  • Make your space enticing with calming elements
  • Observe how meditating makes you feel before vs after
  • Don't judge yourself on "good" or "bad" sessions
  • Mix up techniques to prevent boredom
  • Join live or virtual group meditation classes
  • Set a motivating intention for your practice
  • Reward yourself for meditating each day!

Stick with it and make self-care a priority. The simple ritual of easy meditation will transform your life beautifully!


In summary, easy meditation techniques allow total beginners to start a practice and experience its immense benefits right away. Consistency is the key to seeing results.

Start with just 5-10 minutes per day using straightforward mindfulness exercises. Observe the positive changes without judging your practice.

Don't let common obstacles deter you. Return focus gently when the mind wanders. Adjust length and techniques as needed. By sticking with easy, accessible meditations, you'll soon be on your way to greater peace and wellbeing.

Additional Resources

For more guidance, try these beginner-friendly resources:

Headspace – App with beginner programs

Calm – App with easy guided meditations

Insight Timer – Free app with thousands of meditations

Stop, Breathe & Think – App generates personalized meditations

Simple Habit – 5-minute meditations for busy schedules

The benefits of an easy daily meditation ritual await you! Embark on your journey now.