The science of affirmations

5 Easy Meditations for Beginners

Finding moments of calm is crucial for your emotional well-being. To help you take the first step on your journey to inner peace, we’ve curated five surprisingly simple and easy-to-follow meditations for beginners. Are you ready to relax your mind, find soothing inspiration, and reconnect with your soul? Let’s explore some easy meditation techniques that you can begin practicing today.

February 5, 2024
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6 min

Easy meditations for beginners

Meditating regularly is one of the kindest things you can do for yourself. And luckily, it doesn’t have to be overly complicated.

To help you establish your new habit, here are a few of our favorite meditations for beginners. 

1. Affirmations

If you’ve never experienced the powerfully positive results of affirmations, you’ll be amazed at how your emotional world can change. 

But first, what are affirmations? 

Simply put, affirmations are short statements that you can use to re-affirm positive feelings and turn around negative emotions. 

Most commonly, affirmations are used to spur change, increase your self-love, provide encouragement, or to turn around negative emotions or negative self-talk. 

To meditate with affirmations, first find 2-3 short, positive phrases that resonate with you and reflect the areas of your life you wish to focus on. 

For example, you might choose the affirmations, “I am whole. I am loved. I am my best self.”

Then close your eyes and focus on these statements, repeating them either in your head or out loud. As you speak your affirmations, tune into your mind and your heart. Listen to every word, and internalize them. 

Speak your truths to the Universe and allow them to come true. 

Need inspiration? Download the I am app and choose the affirmation categories that matter most to you. You can swipe through powerful, effective affirmations or use the Practice button to guide you. 

2. Body scan

Meditations are intended to connect your body, mind, and spirit. And what better way to do that than with a meditation technique that centers on your body?

Body scan meditations bring awareness to every part of your body and are an excellent way to relieve stress and tension. And, body scans are one of the easiest meditations for beginners! 

In your most comfortable position, close your eyes and mentally start scanning your body. 

Beginning with your toes and working your way up to the top of your head, take 20-30 seconds to focus on each part of your body. 

  • Does that body part feel relaxed or tense? 
  • Does it hurt or feel uncomfortable? 
  • Are you feeling any particular sensations there? 

If you come across any tension, tightness, or pressure, visualize it draining from that body part and evaporating into the air. Take a few deep breaths to ensure that body part stays relaxed, then move on to the next part. 

Body scan meditations are extremely relaxing, so don’t be surprised if you fall asleep while doing one. 

3. Mindfulness

Another one of our favorite meditations for beginners is based on being mindful. 

Traditional meditations ask you to clear your mind and push away intrusive thoughts. 

Mindfulness is quite different, as it asks you to “tune in” to the present moment, including your thoughts, and be purposely aware of the present moment. 

Once you’re comfortable and in your preferred meditation position, close your eyes and take a few deep, cleansing breaths. Turn your concentration to your breathing. Observe how the air enters your body and fills your lungs; feel how your lungs expand and contract. 

As thoughts and physical sensations pop up, take notice of them. Make a mental note of what you’re thinking and feeling, without further exploration or judgment. 

Then release those thoughts and feelings, and return your focus to your breathing. Do this as often as necessary during your meditation. 

Remember, it’s perfectly natural for your thoughts, emotions, and sensations to interrupt your focus. Don’t be harsh on yourself, just allow yourself to explore them with curiosity before letting them go. 

4. Nature walks

Most of our suggested meditations for beginners call for you to sit or lie down in a comfortable position. 

However, not everyone prefers to be still while meditating. If this describes you, then a nature walk (sometimes called a mindfulness walk) is an easy alternative. 

This meditation technique is as simple as it seems, but its benefits are wonderful! 

  • Mindfulness, as we described above, helps you connect with the present moment and observe your thoughts. 
  • Studies show that connecting with nature is associated with an increase in positive emotions and improved cognitive skills as well as a lowered risk of depression and anxiety. 
  • When you participate in any form of exercise, including walking, your body releases endorphins, “the feel-good hormone.” This boosts the positive results you experience when you spend time in nature. 

Dress accordingly for the weather, choose a safe route, and go for a walk outside. If you want to bring electronics, try to keep them put away. 

Use your five senses to take in the majesty of your natural surroundings. What can you see and smell? What is bringing you peace? How is your body moving, and how does it feel? 

As you walk, let your mind wander and observe the thoughts that drift into your head. Observe, accept, and release them. 

5. Visualization

One of the most challenging aspects of meditation, especially if you’re starting out, is being able to clear your mind. 

With visualization meditation, that challenge is removed—making it one of the easiest meditations for beginners as you learn how to meditate. 

Instead of trying to clear your mind, pick an object to visualize. 

Here are some of our favorite choices for your visualization meditation: 

  • For calm and safety: A place where you feel completely relaxed and comfortable. It can be a place that exists, such as your childhood home, or a place you’ve created in your head, such as a stunning forest
  • For other emotions: A color that evokes the emotion you want to feel, such as the joy of yellow or peacefulness of blue
  • For optimism and love: A person who brings positive feelings into your heart
  • For success and goal-setting: A goal you wish to achieve, such as finishing a 5k race

As you breathe and meditate, keep this image fixed solidly in your mind’s eye. Notice the positive emotion it brings you. Allow your visualization meditation to fill you with peace, joy, and hope. 

Final thoughts

If you’ve never meditated before, now’s the perfect time to start! And these 5 meditations make it simple. 

Pick your favorite meditation above, and start practicing 5-10 minutes a day. As you grow more comfortable and confident, you can add new meditation techniques and expand your time limits. 

Your body, mind, and soul will all reap the beautiful benefits of this deeply positive new habit.

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