How to Meditate for Beginners: A simple technique for quieting the mind

by Michael Hughes

how to meditate for beginnersI’ve been meditating for many years. And most of the time I use the method which I explained in the post, “How to Meditate Deeply.”

But today I’m going to show you how to meditate for beginners.

I sometimes use this method If I’m out during the day and I feel the need to centre myself.

This meditation uses diaphragmatic breathing  also called abdominal breathing rather than breathing by expanding your chest.

Diaphragmatic Breathing Excercise: for a detailed explanation click here.

You can learn this method in the comfort of your own home. But once you get the hang of it you’ll be able to do it anywhere.

 

How to Meditate for Beginners

Sit in a comfortable chair and place your feet flat on the floor.

Or you can cross your legs at the ankles if you prefer.

Put your hands in your lap and close your eyes.

Take a deep breath in, then breathe out and allow your shoulders to slump down and relax.

Imagine that there’s a balloon inside your belly – when you breathe in, the balloon expands and when you breathe out, the balloon collapses in toward your spine.

Place one hand on your belly, right over your navel. (You’ll be able to feel the movement)

Now, take a slow, deep breath in – don’t raise your chest but feel your belly expanding.

Breathe out slowly and feel your belly collapsing.

Concentrate on the sensation of your breathing and the sound of the air as you breathe in and out.

If you get lost in your thoughts, come back to being aware of your breathing again.

Continue with the meditation for 5 to 15 minutes and you’ll feel more calm, relaxed and less stressed.

Now, if you’re at work during the day, for example, and you feel stressed or anxious about something or you just feel the need to centre yourself you can simply focus on your breath.

Use diaphragmatic breathing and become aware of the sensation and the sound of your breath.

You’ll be able to do it anywhere, even while you’re walking down the street.

{ 31 comments… read them below or add one }

Rene

Great technique. Helps if you sit on a round yoga cushion – helps keep the back straight. Thanks for sharing this.

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Rene

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Bob

Thanks, Mike. This meditation will be useful.

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Bob

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marion

Dear Mike
many thanks for mail I look forward to using the program
God Bless You
Marion

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Profile photo of Michael Hughes Michael Hughes

Thanks for the comment Marion.

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Rohini

Thank you for the technique. I am converting meditation into my habit and concentrating on the process of breathing keeps you alert.

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Profile photo of Michael Hughes Michael Hughes

Hi Rohini,
I’m glad to hear it. Meditation needs to be a daily habit (habit might be a bad word but it needs to be a thing you make sure to do each day)

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Emilio

Easy and fantastic. It’s the best way of concentrate in present. I like it!!

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Profile photo of Michael Hughes Michael Hughes

Hi Emilio – glad you like it.

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Lizzie greenwood

Thank you Mike
Really helpful especially in these stressful times!!!

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Profile photo of Michael Hughes Michael Hughes

Glad to help Lizzie.

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kushal

Thanks. The method is simple and effective. Thanks again.

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Kushal.

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Henry

Thank You Mike…
Your continueous advice have inspired me so much.
I hope all these things help so many people to make better life.
Yours sincerely

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Henry

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Michael

Hey Mike!
Just wanted to extend my honest appreciation for all your unselfish effort, you have really helped me and provided me with an opportunity where before there was none. You are making a big difference!
Thank you Mike 🙂
Keep it up!

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Profile photo of Michael Hughes Michael Hughes

Hi Michael – glad to be of help

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Toshihiro

Thank you Mike. I expect your work.

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Toshihiro

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Danielle

Yesss the link now works… You fixed it
Thanks for sharing this healthy information with us
It keeps us breathing 🙂 and enjoying life

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Danielle.

Yes, I had a few tech issues lately. First my email went funny and then the comments feature didn’t work.

I tried to use Facebook comments but people didn’t seem to like it.

So I put the old comments feature back.

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Anna

Thank you Mike! Very helpful during stressful times.

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Profile photo of Michael Hughes Michael Hughes

Thanks for the comment Anna

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HASHEM

Thanks. The method is simple and effective. Thanks allot of

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Hashem

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stephany

Thank You Mr. Mike for this helpful technique 🙂
I’ve have been so stressed for the past few days and i think this might help me.

God Bless you and more blessings 🙂

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Profile photo of Michael Hughes Michael Hughes

You’re welcome Stephany

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Ale M

I have the opportunity to practice yoga, at the end of the session I use this type of breathing, it will definitely keep my mind focus!

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Maria

Thanks Mike, great technique for those who are always in a hurry!

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Aruna P Jonchhe

Thank you!

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