Meditation For People Who Don’t Meditate (A Simple Guide)

Posted by on September 24, 2014 in Conscious Living, Meditation with 0 Comments

Joe Martino | Collective Evolution

So you’ve been hearing your friends talk about meditation and its benefits and you want to meditate. Or maybe you have always wanted to meditate but thought it was ‘hoaky’ or maybe even too hard and unattainable. Regardless, this one’s for those who think they can’t meditate but want to try.


The benefits of meditation are becoming a lot more mainstream. One can expect to see lowered blood pressure, better moods, more energy, a clearer mind and more overall clarity. Of course this is just a tid-bit of what meditation can open up for you, but already the benefits are clear.

How To Get Meditating

Some people might make meditation sound like rocket science. Or like something that is wildly unattainable unless you spend hours each day working at it. The truth is, it’s really not that hard and the biggest step to it is getting that out of your mind.

Here’s a guide to meditation for those who haven’t jumped in and tried meditation yet but want to:

1. Commit To Your Interest

You clicked this article, so you have an interest in meditation. Like anything else, commit to it and go for it! Once you decide to actually try and go into it with an open mind, you are already giving yourself permission to make it happen. Bottom line: don’t go into it half-assed.

2. Clear Out Misconceptions

Meditators don’t need to wear special clothes, talk a certain way or be all “spiritual” (that’s all identity and ego play anyway). This is about meditation and clearing the mind. So any misconception about what you need to be like, who you will become, what will happen, what things will look like, etc. Let them go. Simply, BE OPEN.

3. Realize The Simplicity

Especially when starting out, realize that meditation is simply calming the mind, body and breath down. People will sometimes make it sound like you have to have a crazy vision and out of body experience to be meditating. This isn’t true. To start, all we are looking for is some calm and quiet.


4. Throw Away Expectations

Like number three, if you have any ideas of what it is, or how it should feel, or what you want out of it right away, just let it go.

5. Not Before Bed Or When You Are Tired

I say this only because sometimes we will simply fall asleep when trying to meditate and won’t get to realize the full experience of quieting down and then moving on with our day. So try to do it at times when you aren’t tired or about to go to sleep.

6. Find A Quiet Comfy Spot

Find a space where you are comfortable. You can sit down, lay down, stand in the shower or anything else that is comfortable. Work on having a good posture, but don’t worry if it isn’t perfect. Comfort is key to start. Especially when starting out, the more quiet the space the better.

7. Close Your Eyes & Relax

When you are comfortable and ready to go, close your eyes lightly and just relax. Don’t force anything. Don’t keep questioning whether you are doing it right. Soft closed eyes is all you need here.

8. Breathe Simply

The breath is probably one of the best vehicles to meditation out there. Just breath in and out deeply to start. Again, doesn’t have to be a perfect production here, just focusing on the breath going in and out. Just notice how it feels to breathe. Noticing is just feeling. It’s not super analytical.

Continue to just breathe. You’re not waiting for anything or expecting anything. You are just breathing. You might notice after a few minutes that your breath becomes slower, more calm. You might notice your body becoming more relaxed. Let the breath just become natural.

9. Release Tension In Muscles

You can begin this as you keep breathing. Sending oxygen to the muscles will help them relax on their own. Now, simply focus on each area of the body to feel if any muscles are tight or tense. Are you holding them up and squeezing at all? Usually you can notice this is the forehead area, neck or shoulders the most. Check those spots to see if you can relax the muscles more by letting them go.

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