Beginner’s Guide: Meditation Made Simple

If you are someone who experiences anxiety or stress, you have probably heard somewhere along the way how helpful meditation can be. Although I do not think meditation is the panacea for eroding all stress, it can have some significant benefits.

There’s been extensive research that meditation can have a positive impact on not just your mental but physical health (1). When it comes to anxiety and stress, meditation seems to help alter the way we respond to stress and anxiety, even having ripple effects in preventing a depressive episode from occurring (2). It seems counterintuitive for many, as I know I have often heard that the idea of sitting with ones thoughts alone could only heighten their stress. This certainly could be true, at least initially just as other potentially beneficial activities can cause initial discomfort. However, just like with any other new activity that might bring discomfort, slowly building up and having realistic expectations are key.

If you are interested in trying meditation but are not sure where to start, below are a few basic approaches. There are of course, tens of dozens meditation apps such as headspace or calm that can be helpful if you are someone that needs a more guided approach.

When starting out, you can set a timer for as little as a few minutes and build up to 15-20 minutes a day. Various studies show benefits of meditation for different amounts of time but there’s no consensus on a minimum number needed to experience any benefits. You might have noticed this before, if you have ever just taken a minute before a stressful event and focused on some deep breathes.

To get started, find a quiet area, this could be anywhere, and sit as comfortably as possible with your spine extended. For many, this might look like crossing your legs on top of one another or if you need extra back support, sitting against a chair or wall. Also, use pillows and cushions as needed. Let your arms and hands fall wherever they might or rest them on your knees. After that, all you need is a timer of some sort, if you want to keep track. There is no right or wrong way to meditate. As you close your eyes and set your timer, just allow yourself to breathe and when you notice any thoughts, sensations or feelings arise, give yourself a moment to observe them and then bring your attention back to your breathe. If you want a little more guidance or grounding, what can also be called focused attention meditation, below are a few prompts to help bring your awareness back to the moment.

1. Counting: Breathe in on the count of 1, exhale on 2, breathe in on 3, and so forth until you reach 10, then return to breathing in on the count of 1. If at any time you find yourself counting to 30 or 57, that’s okay, just notice, observe and bring your attention and breathe back to 1.

2. Clouds: Allow yourself to breathe in and out as needed, not trying to force anything. Imagine you are the sky and when thoughts, feelings or sensations arise, imagine they are clouds allow them to pass slowly by.

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC6081743

(2) https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression