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Mastering Meditation: Simple techiques for beginners

Let's get you started on your meditation journey! 

One of the most common questions I am asked - is how to meditate!
While we all know about the benefits, practising meditation can be challenging for many of us.

If you are in my facebook group or follow my facebook page, I often talk about the importance of a daily meditation routine. I know it can sometimes take work to get the hang of it, but it is worth persevering. Sitting silently for ten minutes to meditate may sound simple, but knowing what to do can be confusing.

Common questions we all have had at some stage: 
  • How should I sit? 
  • How should I breathe? 
  • Should I close my eyes or keep them open? 
  • How do I quiet my thoughts? 
  • How long should I meditate? 
  • How do I know if I'm doing it right?

There are different ways to meditate and various ideas on the right approach. This is what works for me and my students; feel free to try other techniques. 


Start small
You don't need to meditate for long periods to experience the benefits. I don't know anyone with hours to spare daily for meditation. 

Remember that even a few minutes a day is better than not meditating at all. 
A good starting point is ten minutes; you can gradually increase the duration to twenty or more. If your schedule is busy, you can break your meditation into shorter sessions: ten minutes in the morning and ten minutes before bed.


Watching clouds
One common misconception about meditation is that it silences or suppresses thoughts. It is actually the opposite. It's about allowing your thoughts to flow, creating distance between you and them, and observing without judgment.

Think of meditation as cloud watching. We don't ignore the clouds; we peacefully observe them as they pass. Meditation is the same. Observe your thoughts as they come and go, letting them drift away.


Getting started
Find a quiet place where you won't be disturbed for ten minutes. 
Take a moment to get comfortable. I suggest sitting on the floor or on a chair. If you lay down, you might drift off to sleep. 

  • Sit with your back straight and legs crossed on the floor;
  • OR Sit up in a chair where you are comfortable. Have your feet flat on the floor, and your hands relaxed (I like to turn my palms upwards on my lap)
  • Scan your body for any tension and release it gradually. 
  • Focus gently on your breath, breathing deeply and consistently.

Please pay attention to each breath and what it tells you. 
  • Notice the depth of your breath and how your body responds
  • NThis awareness allows you to identify any tension and release it gently.
  • Whenever you feel bored, annoyed, or unfocused when meditating, redirect your awareness to the breath. 

Acknowledge distractions without letting them disturb you. Distracting thoughts will arise continually. At first, you may only be able to focus on the breath for a few seconds. It may be frustrating, but keep refocusing yourself.

With patience, maintaining focus becomes easier. You'll go longer without getting caught in thought loops. Any progress, even a few seconds of improvement, is something to be grateful for.


Take a walking meditation
Meditation doesn't have to be limited to a seated position. You can meditate while gardening, walking the dogs, or even doing the dishes—turn it into a meditative experience!

We often assume that meditation requires specific postures or spaces, but incorporating mindfulness into daily life creates much-needed calm whenever needed.

A walking meditation is ideal for those who find seated meditation challenging.

  • Enjoy the calming sounds and smells of nature as you walk.
  • Pay attention to each step's feelings, be aware of your breath, and establish a steady rhythm.
  • Notice the environment around you.

Meditation doesn't have to be complicated you don't have to achieve a zen state every time. Focus less on how meditation should look or if you're doing it perfectly and more on how you feel in each moment.

Find peace in being present because that's where the magic happens.
Master the art of meditation with simple techniques and discover a sense of calm in your daily life.
​Love, Jade x