How to Start Meditating

It is believed that meditation has been practiced since as early as 5,000 BCE. For most of its long history, meditation has been regarded as a purely spiritual practice, featured in Buddhism, Hinduism, Sikhism, Judaism, and Jainism. In recent decades, modern science has caught up with this ancient practice, measuring and quantifying its numerous psychological and physical effects. These days, meditation has taken its rightful place as a key practice for supporting mental health and overall well-being. Whether you're looking to reduce stress, enhance concentration, or simply find a moment of peace, meditation offers profound benefits. 

Understanding Meditation and Mindfulness

Meditation involves training your mind to focus and redirect your thoughts. The practice may vary, but it often includes techniques like mindfulness, or focusing on the present moment without judgment. While mindfulness is a form of meditation, meditation is not limited to mindfulness alone. It can also include practices like focused meditation, where you concentrate on a single object, sound, or thought, and movement-based practices such as yoga or tai chi.

Who Can Benefit From Meditation?

Everyone can benefit from meditation, but you may find it particularly helpful If you:

If you experience one or more of the items on the list above, meditation could be invaluable in helping you achieve emotional regulation and inner peace.

Benefits of Meditation

The benefits of meditation are well-documented and vast, including both psychological and physical improvements:

How to Get Started with Meditation

The most important thing to know is that meditation is a journey, not a destination. It's a personal practice that can evolve and deepen over time, offering lasting benefits that enhance how you engage with the world. So, start small; even a few minutes of meditation is beneficial. Begin with what feels manageable, starting with short sessions of about 5-10 minutes daily. As you get more comfortable with meditation, you can gradually increase the duration.

Find a quiet, comfortable spot in your home where you can sit without being disturbed. This doesn't need to be a large space—just a part of a room where you can be alone and undisturbed. Then, choose a simple, basic technique to begin with, such as focusing on your breathing. Sit in a comfortable position and simply pay attention to your breath. Notice the sensation of air entering and leaving your nostrils, or the way your belly rises and falls. Keep in mind that it's natural for your attention to wander during meditation. When you notice this happening, gently redirect your focus back to your breath.

If starting entirely on your own feels too difficult, don’t worry. It's common to face challenges such as restlessness or wandering thoughts. To overcome this, it can be helpful to find a guided meditation that you like. A quick online search will yield thousands of guided meditation videos, where you can focus on the speaker’s voice and follow their instructions.

Here are several resources that can make starting easier:

By starting small and being consistent, you can develop a meditation practice that suits your lifestyle and meets your needs. Like any skill, meditation takes practice. Be patient with yourself and recognize that each session is a step toward greater mindfulness. 

Holistic Mental Healthcare From Medens Health

At Medens Health, our team of mental health providers takes a holistic approach to mental health, incorporating mindfulness strategies to support your overall well-being. If you’re interested in reducing stress and anxiety in your life, gaining a greater understanding of yourself, and learning to process emotions in a healthy way, we can help.

Call or text (833) 624-5400, fill out our contact form, or get started here!


The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information this blog provides is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.

If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.