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Meditation for beginners: 5 simple techniques to find the perfect fit for you
The big myth in meditation is that there’s only one way to do it. You sit with crossed legs, eyes closed, and empty your mind for a lengthy amount of time – it’s no wonder so many beginners give up! We’re here to tell you that’s not true. There’re many ways to meditate, you just have to find the technique that works best for you. That’s why we've created 5 simple techniques for meditation for beginners this World Meditation Day.
Ready to get started?
For many people, the main challenge of meditation is tuning out from the inside world, and into the body and mind. To help you get in the zone, we recommend trying our Real Calm collection. The delicate blend of Lavender, Bergamot, and Patchouli 100% natural pure essential oils will help keep you relaxed and centred.
The most important thing, however, is to keep practising. Don’t be afraid to have fun and explore a few different methods until you find the one that works.
Once you’ve got it, you can build it into a daily habit.
You’ll notice meditation crops up a lot on our blog and for a good reason too.
With its roots in Buddhism, the practice has now been studied scientifically and is recommended by various healthcare professionals for its proven benefits.
Some of the most studied, include.But perhaps you already know these benefits - it’s forming actually meditating that’s the tricky part! Don’t worry, with the methods below, we promise these rewards will be yours too.
Although meditation practices are diverse, they all start in the same way: in a comfortable position in a space where you won’t be disturbed.
Try sitting upright, but if that’s uncomfortable for you, sit on a chair or lay down instead (maybe not on your bed, as you don’t want to nod off).
How long you meditate is up to you. Start with 5-10 minutes and see how you find it. If you’d like to expand your practice, or you need a little longer to get in the zone, you can build it up to 15-20 minutes.
The most important thing is consistency – don’t give up, you’ve got this!
Find meditation boring? Struggle to focus on your own?
Apps like Headspace, Calm, and Insight Timer have a full library of diverse meditation practices to keep it interesting.
They talk you through the steps and remind you to come back to the breath when the mind wanders. They also send you daily reminders, making it easier to build a habit too.
Best for those that struggle to focus on their own and like to be held accountable.
A lot of people struggle to stay awake and focused when they meditate, so it's no wonder it’s been proven to improve sleep!
Sit up on your bed or the floor of your bedroom, and remove all distractions. Close your eyes and focus on your breath.
Breathe in for 10 counts, hold for 10 counts, and breathe out for 10 counts. Do 5 instead if that's more accessible for you.
Repeat this 5 times, before you get all tucked in for the night.
Best for those who spend the last few minutes of their day scrolling, worrying, or struggling to switch off.
If you live in a noisy area or get distracted easily then meditation to music might work best for you.
You can find loads of playlists on Spotify (we love this one). If you want to dive deeper, research sound therapy and specific frequencies for meditation.
Set a timer on your phone to stop the music when the time is up, that way you won’t be altered by a harsh alarm.
Focus all your attention on the music for the duration of the practice.
Best for those who struggle to switch off the outside world.
This one works perfectly laid down.
Starting from your feet, and working up to your head, focus on each body part individually.
As you bring your awareness to each muscle, try to relax it by visualizing the tension melting into the ground beneath you.
Best for those who often feel tension and stress in their body.
This technique is for the go-getters amongst you.
If your mind is always busy with big dreams, meditation can help bring some clarity and direction to your goals.
Start as you would for the other techniques, closing your eyes and focusing on the breath.
Then, once your mind is clearer and your body is calm, start to create an image of your end goal. Sense what it feels like when you achieve it and savour that feeling as you move through your day.
Best for those who are goal driven.
We hope this brief overview of meditation for beginners has given you a good starting point to find what feels best for you. If you’re still unsure, don’t worry, we’ve barely scratched the surface of all the meditation techniques out there!
With our Real Calm products, you can truly tune in and enhance your meditation practice. To create the ideal space, both physically and mentally, to meditate, we recommend:
Ready to get started?
Getting started
For many people, the main challenge of meditation is tuning out from the inside world, and into the body and mind. To help you get in the zone, we recommend trying our Real Calm collection. The delicate blend of Lavender, Bergamot, and Patchouli 100% natural pure essential oils will help keep you relaxed and centred.
The most important thing, however, is to keep practising. Don’t be afraid to have fun and explore a few different methods until you find the one that works.
Once you’ve got it, you can build it into a daily habit.
Benefits of meditation
You’ll notice meditation crops up a lot on our blog and for a good reason too.
With its roots in Buddhism, the practice has now been studied scientifically and is recommended by various healthcare professionals for its proven benefits.
Some of the most studied, include.But perhaps you already know these benefits - it’s forming actually meditating that’s the tricky part! Don’t worry, with the methods below, we promise these rewards will be yours too.
How to meditate
Although meditation practices are diverse, they all start in the same way: in a comfortable position in a space where you won’t be disturbed.
Try sitting upright, but if that’s uncomfortable for you, sit on a chair or lay down instead (maybe not on your bed, as you don’t want to nod off).
How long you meditate is up to you. Start with 5-10 minutes and see how you find it. If you’d like to expand your practice, or you need a little longer to get in the zone, you can build it up to 15-20 minutes.
The most important thing is consistency – don’t give up, you’ve got this!
5 Simple meditation techniques for beginners
1. Guided meditation
Find meditation boring? Struggle to focus on your own?
Apps like Headspace, Calm, and Insight Timer have a full library of diverse meditation practices to keep it interesting.
They talk you through the steps and remind you to come back to the breath when the mind wanders. They also send you daily reminders, making it easier to build a habit too.
Best for those that struggle to focus on their own and like to be held accountable.
2. Meditation for sleep
A lot of people struggle to stay awake and focused when they meditate, so it's no wonder it’s been proven to improve sleep!
Sit up on your bed or the floor of your bedroom, and remove all distractions. Close your eyes and focus on your breath.
Breathe in for 10 counts, hold for 10 counts, and breathe out for 10 counts. Do 5 instead if that's more accessible for you.
Repeat this 5 times, before you get all tucked in for the night.
Best for those who spend the last few minutes of their day scrolling, worrying, or struggling to switch off.
3. Meditation music
If you live in a noisy area or get distracted easily then meditation to music might work best for you.
You can find loads of playlists on Spotify (we love this one). If you want to dive deeper, research sound therapy and specific frequencies for meditation.
Set a timer on your phone to stop the music when the time is up, that way you won’t be altered by a harsh alarm.
Focus all your attention on the music for the duration of the practice.
Best for those who struggle to switch off the outside world.
4. Body scan meditation
This one works perfectly laid down.
Starting from your feet, and working up to your head, focus on each body part individually.
As you bring your awareness to each muscle, try to relax it by visualizing the tension melting into the ground beneath you.
Best for those who often feel tension and stress in their body.
5. Visualisation mediation
This technique is for the go-getters amongst you.
If your mind is always busy with big dreams, meditation can help bring some clarity and direction to your goals.
Start as you would for the other techniques, closing your eyes and focusing on the breath.
Then, once your mind is clearer and your body is calm, start to create an image of your end goal. Sense what it feels like when you achieve it and savour that feeling as you move through your day.
Best for those who are goal driven.
Tune in with Tisserand
We hope this brief overview of meditation for beginners has given you a good starting point to find what feels best for you. If you’re still unsure, don’t worry, we’ve barely scratched the surface of all the meditation techniques out there!
With our Real Calm products, you can truly tune in and enhance your meditation practice. To create the ideal space, both physically and mentally, to meditate, we recommend:
- Using a few drops of Real Calm Diffuser Oil in your AromaSpa diffuser
- Spritzing the Real Calm MoodFix Mist on your cushion or yoga mat
- Applying the Real Calm Roller Ball to your pulse points and take a deep inhale before you begin.
