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How to Meditate
Table of Contents
Guided meditation for beginners. This is an introductory meditation class where you will learn how to meditate, even if you’re completely new and have never practiced before.
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My name is Sara Rae, I will walk you through this simple meditation practice with the intention of teaching you how to meditate on your own. Take this meditation class as many times as you need to feel comfortable guiding yourself.
Guided Meditation on YouTube
We will start with a simple body scan, becoming aware of muscle tension and other physical sensations. Next we will turn inward to watch our thoughts flow freely, without engaging in them. Finally, we will concentrate on deep breathing, repeating this cycle for the duration of the session.
For the next twenty minutes, set aside all distractions. Find a safe, comfortable place where you will not be interrupted. Release any thought you’re currently thinking. Leave anything that has already happened today in the past, and don’t worry about anything you have to do later. Be fully present in the here and now.
Sit in a position that allows your back to fully straighten but not stiff—crossed legged on a cushion or in a regular chair with your feet flat on the floor. Rest your arms in your lap and loosen your hands. Gently close your eyes.
Related Articles – Guided Meditation Transcripts
How to Meditate for Beginners
Fully exhale all the air in your lungs; empty them entirely. Slowly breathe in fresh, clean air through your nose, until your lungs are completely full.
At the top of the breath, pause for just a moment. Then slowly exhale all the air again through your nose. And repeat.
Turn your attention away from any thoughts that emerge. Direct your attention to the sensation of your breath and the physical state of your body.
Allow your muscles to relax, don’t hold onto any tension. Keep your back straight, but not stiff. Soften the muscles in your face. Close your mouth, but part your teeth. Let your shoulders fall away from your ears.
If you’re sucking in your abdominal muscles, let them relax. Loosen your fingers and wrists, letting them go completely limp. Notice if the muscles in your legs are gripping, and if so, release the grip. Ease any necessary pressure in your feet as well.
Scan your entire body in one single breath. Release any and all tension you feel with the exhale. And repeat.
Check in with your shoulders and back, breathe away any muscle tightness. Release the grip in your legs, hands, and feet. And deep breathe again. With each breath, your body becomes a little more relaxed. A little more alive.
When you catch your thoughts wandering away from the body, use your breath to bring your awareness right back.
Breath Meditation
Don’t get frustrated with yourself if you have to continuously remind yourself to bring your attention back to your breath instead of your thoughts. That is what the practice of meditation IS. Over time, you’ll remind yourself to let go of thoughts less and less.
At this moment, all that matters is relaxing both the mind and the body. Allow emotions to arise naturally, but do not give them attention. Just let them be what they are, they will fade away on their own. Instead, pay attention to where your train of thought goes as if you’re a third-party observer. Let go of any opinions or judgments that pop up about it. Be aware of where it goes, but don’t join in.
Check in with your physical body. Are you hanging onto tension anywhere? Notice if you’re always holding physical tension in the same area. Lovingly release the grip and relax into your seat.
We do not aim to rid ourselves of thought completely. We aim to recognize when we are lost in thought, so we can understand that we are NOT defined by our thoughts.
Our internal dialogue will always continue to speak up. Each time the inner voice begins to speak, kindly remind it to quiet down. Be gentle and forgiving.
If you catch yourself getting lost in your own thoughts, simply come back to the breath. Redirect your attention to each inhale and exhale. You will likely need to do this several times during practice.
Now is a time for relaxation, not deep thinking. Whenever your muscles begin to tense up, gently relax them again. Practice being aware of your physical state, your mental state, and your surroundings. But don’t be judgmental towards them. Keep your physical body relaxed, your mind quiet, and allow your surroundings to just be.
Guided Meditation Script
Thank yourself for making the effort to practice mindfulness meditation. Be grateful that you’ve taken the time to relax and simply be with yourself.
Gradually bring awareness back into your body. Slowly open your eyes. Take one final deep belly breath, and smile to yourself as you exhale.
Resist the temptation to label your meditation practice as “good” or “bad.” There is no good or bad in meditation. As long as you became aware of your thoughts and judgments along with deep breathing, you practiced well. Be proud of yourself.
Go about your activities with a renewed sense of peace and happiness. Begin to notice your thoughts throughout the day, and become aware of the impact they have. Make an effort to be less judgmental and more kind to everyone you meet.
Commit to showing up for your meditation practice again tomorrow. And the next day, and the next day. Your daily meditation practice is your strongest practice.
I hope you’ve enjoyed your introduction to meditation. Thank you for joining me.
