| |

The Ultimate Guide to Meditation for Beginners: How to Get Started

ByKayley

Meditation—where do you even begin? If you’re anything like I was, sitting still in silence might sound boring or even pointless. But trust me, once I discovered the science-backed benefits of meditation, I was hooked. And spoiler alert: it’s not just about finding inner peace; it can influence the world around you! Anyone can meditate. Here’s how you can get started with meditation for beginners.

The Science Behind Meditation: The Maharishi Effect

Did you know that meditation has been linked to reducing crime rates? A groundbreaking study by Maharishi International University found that when a large group of people practised transcendental meditation in Washington D.C., violent crime rates dropped by 23.3%! This phenomenon, known as the Maharishi Effect, suggests that collective meditation can emit a powerful energy frequency that affects entire communities. Imagine what it could do for you on a personal level!

How I Started Meditating (and How You Can Too!)

I started my meditation journey on YouTube with guided sessions, dedicating at least 10 minutes a day (sometimes 20 when I had the time). The impact was incredible. On the days I meditated, I felt lighter, calmer, and more at ease. Over time, it became my favourite form of self-care.

Meditation isn’t one-size-fits-all, so I experimented with different types until I found what resonated with me. Here are three powerful meditation practices you might want to try:

1. Loving-Kindness Meditation

If you struggle with anxiety, stress, or negative emotions, this practice is a game-changer. Loving-kindness meditation is rooted in Buddhism and involves sending love and positive energy to yourself and others. Studies in the Harvard Review of Psychology suggest it can even help treat chronic pain and borderline personality disorder!

Benefits of Loving-Kindness Meditation:

  • Reduces stress and anxiety
  • Increases compassion and emotional resilience
  • Enhances your overall well-being

How to Get Started:

  • Find a quiet space and sit comfortably.
  • Close your eyes and take a few deep breaths.
  • Repeat positive affirmations like: May I be happy. May I be healthy. May I be safe.
  • Extend these wishes to your loved ones, acquaintances, and even difficult people in your life.
  • Try a guided version on YouTube for extra support!

2. Mindfulness Meditation: The Art of Being Present

Mindfulness meditation is one of the most widely practised techniques and focuses on being aware of the present moment. It teaches you to observe your thoughts without judgment and redirects your attention to your breath.

Ever overanalyzed an email from your boss and spiralled into self-doubt? Or worried that your partner’s delayed response meant they lost interest? Mindfulness helps break these negative thought cycles by keeping you present.

Benefits of Mindfulness Meditation:

  • Reduces overthinking and stress
  • Improves focus and emotional regulation
  • Helps you respond rather than react to situations

How to Get Started:

  • Sit comfortably and close your eyes.
  • Focus on your breath—inhale and exhale naturally.
  • If your mind wanders (which it will!), gently bring your focus back to your breath.
  • For an easy start, try a guided mindfulness meditation on YouTube.
  • Or do what I do: play some relaxing music, set a timer, and just be.

3. Spiritual Meditation: Connecting to Something Greater

Spiritual meditation is for those who seek a deeper connection—whether to God, the universe, spirit guides, or a higher power. Unlike other forms of meditation, this isn’t just about relaxation; it can lead to profound experiences like visions, insights, or even out-of-body sensations.

Benefits of Spiritual Meditation:

  • Deepens your connection to a higher power
  • Provides guidance and clarity
  • Opens the door to spiritual experiences

How to Get Started:

  • Find a quiet, sacred space where you feel at ease.
  • Set an intention (e.g., seeking guidance, healing, or connection).
  • Listen to a guided spiritual meditation or try energy cleansing techniques like a chakra cleanse.
  • Be open, but proceed with caution—especially if you’re new to exploring higher dimensions beyond the physical world.

Final Thoughts: Find What Works for You

Meditation isn’t about being perfect—it’s about consistency. Start small, experiment with different types, and find a practice that feels right for you. Whether you’re looking to reduce stress, gain mental clarity, or deepen your spirituality, meditation has something to offer.

So, are you ready to give it a try? Let me know in the comments—what type of meditation are you excited to explore first? 😊

Further Reading

Love this kind of content? Get more straight to your inbox! Sign up for my mailing list here.