How To Meditate: A 7 Step Beginner’s Guide

How To Meditate: A 7 Step Beginner’s Guide

“Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what hold you back, and choose the path that leads to wisdom.” – Buddha


It’s my intention for you to become open to meditation, to peak your curiosity enough that you decide to give it a try, and then for meditation to become your happy pill, your go-to tool for when you feel stressed, tired, need some guidance, a confident boost, support and/or to feel loved. Clearly, I got a whole lot of intentions for ya when it comes to meditation.


And with good reason…

It’s because meditation can do so much for you! It took me FOREVERRRR and a day to get down with meditating and I wish I had started sooner. Now for you, I understand you may have no desire to meditate, not believe in it, not want to do it, or say that you’re too busy.


Well, you’re missing out homey. 


Meditation provides answers, insights, reflections, support, and guidance that you cannot access anywhere else.

When you meditate you are connecting with a power greater than yourself…greater than google.

To me meditating is where I download the messages,  insight, love, support, and/or answers from God, The Universe, my Guardian Angles, or from my higher self, my soul.

Without meditation I would be so lost. I would be depended on only my small, little brain to take me through life.

That sucks.

Considering our brains can only function and see/do so much.

Being dependent on yourself only, and trying to live this life all by yourself…well, it’s really shitty isn’t it? It’s freaking overwhelming, difficult and just HARDDD! Life can be HARDDD! We can freely admit that! It’s not always rainbows and unicorns. Six pack abs and green juices. Life can be HARDDD.

Like I said, it took me a long time to “get into” meditation. I couldn’t deal with sitting still. At the time I thought there was just one right way of doing it…sit still and think about nothing.

Sitting still made me fidget. And itchy. And reminded me of the things I needed to add to my grocery list and oh, I better go add them right now before I forget.

Whooshhhhh. There went my peace.

When you catch the chatter in your head, you’re suppose to bring your attention back to your breath, but this was easier said than done. Eventually I realized that there is no ONE way of meditating that is right, and so I began experimenting with all different types such as guided, musical, singing bowls, walking, chanting and so on.

I encourage you to do the same.

If one form of meditating does not resonate with you, try another, it’s so worth the effort. I kept going and reached that point where now meditating opens the channels for me to receive support from my Creator, my Angles, and my Soul.

I have a whole team of magnificent and Infinite Intelligence here to support me and guide me to living a freaking awesome life.

Best part?


You have the same team too.


In this post I share with you 7 steps to get you started on your own practice. Meditation is just as essential to my self-care as exercising, sleeping and eating right. I hope that after reading this post, you’ll want  to give meditation a try, and get to know your own team members, because as beautiful, wonderful and amazing as this life is… it does at times come with its own set of shit storms…meditation allows you to get in touch with your team members so you don’t have to go through this life alone.


Why meditate?

Mr. Buddah pretty much summed it up, but I’ll elaborate…

  • Mediation will strengthen your intuition. You’ll began to trust yourself more and more.
  • The benefits of meditation are scientifically proven. In just 15-20 minutes you can reduce stress, anxiety, depression, gain clarity, calmness and overall improve your wellbeing.
  • Meditation connects your mind, body and soul. This is super important! When we sit in stillness, when we shut everything out, we can hear the little messages that our subconscious, our body, and God (The Divine, The Universe, The Mother Lode, Elvis, whatever YOUR version of God is) are trying to give us. It is when our intuition comes out. It’s when you receive signals via feelings or thoughts that can help you with whatever is going on in your life.
  • Mediation strengthens your inner compass. You make better choices in your every day life when your inner guidance system points due north.
  • The little voice in your head becomes stronger and wiser, so maybe next time you’ll listen to it when it tells you that it’s a badddddd idea to attend your ex boyfriend’s wedding. Or that it’s time to take a leap of faith, quit your job, and execute your God-given right to pursue happiness.


How to meditate

So again there is no ONE right way, but here are my 7 steps to getting started…

1.If you’re not following a guided meditation, or doing an active, walking meditation, then set your timer for however long you want. If you’re new to meditating or sitting still in general, start with 5 to 10 minutes and work your way up to 20 minutes. Don’t rush it. Start with whatever time frame is comfortable for you. Over time, and with practice, you’ll NATURALLY find yourself wanting to meditate for longer periods of time.

2. Get comfortable. Ideally you want to be seated either cross-legged, or your feet firmly planted on the ground. Sit up straight. Relax your jaw, your neck, your shoulders. Place your hands, palms up, on your knees.

3. To begin, take a deep breath in through your nose filling up your stomach like a balloon, and then exhale out through your mouth. Repeat this four more times. This will help your body and mind relax, and get “in the zone”.

4. After your five initial deep breaths, continue breathing in and out through your nose. Focus on your breath as it goes in and out.

5. If your mind wonders, that’s ok. Don’t be mean, don’t judge your thoughts, just notice them, let them go, and then bring your attention back to the rhythm of your breath going in and out.

6. When it’s time to end your practice, first, don’t judge your practice. Whether you were “in the zone” the entire time, or you thought about what you were going to be making for dinner…it’s important not to judge the practice. You did show up and you did your best. Secondly, end your meditation with a nod of acknowledgement for showing up for your practice. Feel proud of yourself for making the time to meditate. It doesn’t matter if your practice was 5 minutes or 50 minutes. What matters is you took the time and you showed up. Don’t judge your practice, acknowledge it.

7. Repeat daily. One thing that helps make meditation a daily part of my life, (and one I look forward to) is discipline. I make the commitment to myself to show up to that mat EVERY.SINGLE.DAY. It doesn’t matter if it’s only for 5 minutes, what matters is that I show up every day to my practice. Thanks to my discipline, I have become more open and comfortable with meditating, and now I spend 15-40 minutes daily sitting in silence, not itching or thinking about my to do list. So honor your practice by showing up daily to your mat/cushion/chair or wherever you meditate. With discipline and consistency, you will see why everyone is falling in love with meditation.



Here are some of my favorite guided meditations, music based meditations, mantra based meditations, etc:


1. In this episode of The Charged Life, high performance coach and motivational legend Brendon Burchard reveals his meditation technique. Brendon credits meditation for much of his success (and sanity).



2. Bob Proctor is one of the most sought-after leaders in professional coaching and business seminars, as featured in the popular film The Secret. In this meditation he walks you through a wonderful meditation that will open you to the happiness, love and abundance you deserve.



3. Zen12 meditations are ones I often do daily. I love their sounds of nature. Zen12 is meditation for the urban guru! It makes meditation something you’ll look forward to once more.Each meditation session lasts for just 12 minutes, so you can easily fit it into your schedule. And it uses special ‘brainwave’ sounds to automatically shift you into a state of total relaxation. Your mind and body will naturally chill out, and your mind will quiet naturally.




4. I just can’t say enough about this next audio meditation. The first time I listened to it my vibration went off the charts! It’s called Ancient Sounds to Raise Vibration, Relax and Deepen Meditation. It’s not your typical recording. This is a 40-minute LIVE audio that was recorded in the ancient city of Bhaktapur, Nepal. In this meditation you will hear all sorts of spiritual sounds such as singing bowls, ancient temple bells, tingshaws (Buddhist meditation instrument) and wind-chimes. There is something about this LIVE recording, that is NOT computer generated, that truly shifts my energy. I tend to have it on in the background even when I’m working for a vibrational boost. 




5. When I’m really in the dumps, angry, stressed, unmotivated or want to do an active, walking meditation, I use the awesome, energizing and pump up mixes that my girl, Erin Stutland has created over at Shrink Session.




6. Lastly, you can also use sites/apps like Headspace to get you started. Headspace in particularly refers to themselves as a gym membership for the mind. A course of guided meditation, delivered via an app or online. I have never used them personally. but I know many who have and love it.




Now, what do you think about meditation? Is it something you’re excited about trying? Let me know in the comments below.

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