Beginners just starting out with meditation should choose one technique to get started with. A simple technique is the best option where the opportunity for external diversion is minimized. Blocking out all distractions is important to success. Beginners can have a difficult time learning to be still and blocking outside noises and motion.

As a start, limit all focus to just one thing. This could be breathing, a word that we repeat, our body, or an object that we look at. Most beginners are successful starting with focus on breathing. Breathing meditation can be used everywhere and at all times. It helps to calm stress and tension.

The first step is to focus only on breathing. Pay attention to the rhythm of your breathing. It may help to count every breath in and out. If your mind wanders, start the focus again and start the count over at the beginning. This may happen often as you learn to shut out noise and distraction.

At first your mind will wander often and you’ll have to start your count over often. Do not get annoyed at this. It’s part of the learning process and it also will show just how active our minds are. Over time you’ll become more able to focus only on your breathing for longer. This will allow you to go deeper into meditation and get more out of the experience. As you progress, you may change how you count – maybe you become able to focus on your breathing without counting at all. Whatever process you develop for yourself is fine as long as it works for you.

Actually, in most cases you will stop counting and be able to just breathe deeply and relax into your meditation. Most people will start repeating an affirmation or phrase that’s important and relaxing to them when they reach this stage.

Practicing while walking is an excellent way to become more proficient and learn to meditate quicker. Walk slowly and concentrate on breathing as you walk. As you breathe deeply while walking, count your steps. As your mind wanders, pull your thoughts back in to focus on breathing. Start counting your steps again from the beginning.

The best way to progress is to keep trying. Don’t be too hard on yourself. This is a relaxing and stress-relieving process, so give yourself plenty of time to figure it all out. As a society, we’re very goal oriented and getting to the end first is what we all normally strive for. With meditation, this is not the way to go. The goal is to enjoy the process, become relaxed, and move forward in a good frame of mind.

As you go through each session of meditation, you may notice certain things about your body – how you feel lighter, more relaxed. Some people report a tingly feeling in their arms, legs, or core. If this happens for you, notice these feelings and go back to your focus on breathing.

A meditation session can take from five minutes to 45 minutes. This is determined by you and you alone. If you have time for more and are in the frame of mind to do it, go a full 45 minutes. This is probably too much to ask for a beginner, but again – it’s your call.

One of the main benefits of meditation is a more relaxed and less-tense you. Removing stress and tension from your muscles, your mind, and your life is a wonderful gift to give to yourself. Try the simple process of focusing on your breathing to see if you can find the peace and relaxation that so many have found throughout history in meditation.