How Many Minutes Should a Beginner Start with When Meditating and How to Start Meditation in a Simple & Easy Way – A 6 Step Guide for Beginners starting to Meditate!
Meditation has become more than just a trendy practice. In today’s fast-paced world, people are turning to meditation as a way to relax, reduce stress, and improve their mental clarity. As we all know that in today’s world it is really and truly very difficult to find calm moments whether being at work or at home.
But if you’re new to meditation, it can feel a bit overwhelming. You might wonder, How long should I meditate? or What’s the easiest way to start?
Don’t worry; you’re not alone. It’s easier than you think. Let’s break it down in simple terms! We know that for beginners Meditation seems to be a very difficult task, but let us tell you that yes, indeed Meditation is difficult – But only for those, who do not have a way / guidance.
For example: Do you think that is it really easy to drive a car on a road full of traffic? – People who know how to drive a car, would always say: “YES it is easy for me”. However, those who do not know how to drive would even find it difficult on an empty road. I hope you would agree.
Hence, the same way, once you know how to meditate and start practicing the right technique / the correct way, then it will definitely be the easiest thing for you in the world. Herein, we’re going to answer 2 biggest query of yours as: How Many Minutes Should a Beginner Start with When Meditating and How to Start Meditation in a Simple & Easy Way? So, please stay tuned and be ready to learn.
How Many Minutes Should a Beginner Start With When Meditating?
As a beginner, one of the most common questions is about the duration of meditation. You don’t need to commit to an hour right away. Starting small is the key. Please do not look at meditation as a game of hours. But start with simple quick 5 or 10 minutes a day. But please commit yourself to practice daily at least for 5 to 10 minutes. Make time for Meditation Daily.
Start Small: 5-10 Minutes
For most beginners, starting with just 5 to 10 minutes is perfect. That’s a manageable amount of time to allow you to ease into the practice without feeling overwhelmed. Though the more you do, the more you practice, the more benefits you’re going to reap but if you’re an absolute beginner, we would personally recommend you to start with just 5 to 10 minutes daily, not more than that, okay.
You’re not trying to force yourself to meditate for a long stretch right off the bat. Think of it like exercising; you wouldn’t run a marathon on your first day, right? Everything takes time, so it would also take time. Start with small steps and your regular practice will tell you when to increase your time.
Starting with 5-10 minutes allows you to get comfortable with the process and helps you build consistency. And once you are consistent, then you’ll start seeing the benefits, but important is to be comfortable right now.
Over time, you can gradually increase the duration to 15, 20, or even 30 minutes as you become more experienced and confident in your practice. We know and have seen people meditating for hours. One of our team members, Jamie Lawson, sits for 2.5 hours daily for meditation. But he also started with 5 to 10 minutes only back in 2014.
So, start Small is the key.
What Happens in the First Few Minutes?
In the beginning, it’s natural for your mind to wander. You might even feel restless or think that you’re “doing it wrong.” But this is something you need to understand that the mind has been designed in such a way that it will wander because all the mind knows is to wander all the time. So, it is okay.
That’s completely normal! Meditation isn’t about perfection; it’s about awareness. Even if your mind wanders, it’s okay. The more you practice, the better you’ll get at staying focused for longer periods. Because if you notice or consciously see your mind is wandering, the meditation practice is to bring it back and behave normally and do not panic.
Teach your mind to focus again and again and again. If you mind starts to wander 10 times or 100 times, doesn’t matter. Just bring it back and practice it to focus and concentrate. Remember: “Practice makes the man perfect” and so the mind as well. More you practice, more your mind will learn to stay focused. So, just relax and only practice.
How to Start Meditation in a Simple & Easy Way?
Now that we’ve covered the ideal time for beginners, let’s dive into how you can actually start meditating. The good news is, you don’t need any special skills, equipment, or a quiet Zen-like room to begin.
Today, herein, we’re going to share a very simple way to meditate which if you’ll learn and practice then we can guarantee that within 3 months of practicing this meditation, you’ll be able to master it and you’ll definitely start to meditate as an expert after 3 months.
Here’s a simple guide to get you started:
1. Find a Comfortable Spot
Meditation doesn’t require a specific location. The goal is to find a place where you feel calm and can sit without distractions. The most important thing is not to get distracted and no noise or no disturbance should be there when you practice meditation.
This could be a cozy corner in your room, a quiet spot in the park, or even a comfy chair in your living room. Just make sure it’s a place where you won’t be interrupted. Just choose any place you like but make sure that for another 5 or 10 minutes of your meditation practice, there’s going to be no noise or no disturbance whatsoever.
2. Sit Comfortably
You don’t need to sit cross-legged on the floor (unless you want to, of course!). You can sit on a chair, cushion, or even lie down – just make sure you’re comfortable. When you feel comfort, then only your mind can focus and concentrate, else it will wander more.
Keep your back straight, but not stiff. Relax your shoulders and let your hands rest on your lap or knees. Try to relax as much as you possibly can.
3. Focus on Your Breath
One of the easiest ways to meditate is by focusing on your breath. It sounds simple, but it’s incredibly effective. Close your eyes and bring your attention to the sensation of breathing. Feel the air moving in through your nose, filling your lungs, and then gently exhaling. You do not have to think much about your breaths or breathing pattern. Whether it is long or short, doesn’t matter. Just focus and notice. Be like a gatekeeper or watchman and just watch every single breath going in and moving out.
Try to make each breath slow, steady, and deep. If your mind starts to wander (which it will!), gently bring it back to your breath. Don’t judge yourself – just notice the thought and let it go. It is very simple. Do not panic. If your mind wanders again and again, no worries, just bring it back again and again.
4. Use a Guided Meditation (Optional)
If focusing on your breath feels hard at first, you can use a guided meditation. There are plenty of free apps and online resources like Headspace or Insight Timer, which can help you get started.
These guides will walk you through the process, which is especially helpful for beginners. In the beginning, to start the meditation you can use the Guided Meditation techniques and once you’re handy with the ways then you can do it and practice meditation without even a guided technique.
5. Be Kind to Yourself
One of the most important things to remember when starting meditation is that it’s not about “doing it perfectly.” It’s about being present and noticing when your mind wanders.
It’s natural, and you’ll get better at bringing your focus back with practice. Don’t be too hard on yourself. Just be kind to yourself as well as to your mind and thoughts. Do not be negative or demotivated and never judge yourself or your mind. This happens with everyone, so it is truly normal. Just relax.
6. Consistency Is Key
Like any new habit, meditation becomes more effective the more you practice. Only through practice you can and you’ll be able to master it.
Try to meditate at the same time each day, even if it’s just for 5 minutes. Consistency is what helps you form a habit and feel the long-term benefits. Just make time for meditation. If you do not have much time and if you really can’t then right when you wake up try to sit for 5 quick minutes, it’s the best time to meditate, as all your thoughts are empty at that time.
Bonus Tip: Use Technology to Stay on Track
In the future, even beginners will be able to use technology to enhance their meditation practices. Apps that provide calming sounds, breathing exercises, or even AI-guided sessions can help you stay engaged and motivated.
As technology continues to evolve, meditation tools will only become more accessible and personalized. So, install an app in your phone and make use of today’s tech world that will truly help you to learn meditation quickly.
Some Useful Thoughts
Starting meditation doesn’t have to be complicated. It’s all about carving out a few minutes each day to tune into your breath, calm your mind, and simply be. Do not let your mind win the game and do not let your mind make it difficult or complicated.
Whether you start with 5 minutes or 10 minutes, the key is to be consistent. As you practice, you’ll find that meditation becomes a natural part of your day, and soon, you may be extending your sessions without even thinking about it.
So, don’t stress over the details. Just start simple, keep it consistent, and enjoy the process. Your future self will thank you! Trust me, it is really very easy to meditate but practice or you can say regular practice will only make it easy.
Your mind will definitely make it difficult. Your mind will always tell you to leave it, or it is not happening the way it should or something or the other. But always keep in mind that whether we talk about swimming, dancing, driving, cooking or anything – it is difficult until you do not know how to do it / until you practice enough to master it. Same way, the more you practice meditation, the more you make time for meditation, the more you’re going to learn how to start meditation in a simple & easy way. God Bless!
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