Written by Sasha, March, 2023
Your reasons may be many, from having anxiety and depression to a restless ADHD mind with difficulty focusing or a stressful life wanting to find inner peace and balance. You have decided you want to start meditating but you do not know how to go about it!
One of the biggest challenges to us humans is the innate capacity to resist what is good for us. With this in mind, I have gathered some basic information creating a simple guide on how to work around our resistance with easy-to-do tips and meditation techniques for the ultimate beginner.
But first I will touch upon what meditation is and what actually happens when we meditate. Enjoy!
What is meditation?
Meditation is the ancient practice of clearing your mind from thoughts. When you are meditating, you focus your attention on inner or outer stimuli, like the sensation of your breath or the monotone sound of an air conditioner.
Why should we meditate?
Various research studies have shown that meditation reshapes and strengthens our prefrontal cortex creating new and healthy neural pathways. This process is called neuroplasticity.
By strengthening our prefrontal cortex and increasing blood flow to this part of the brain we are increasing self-awareness, empathy, memory, willpower, self-discipline, and concentration.
Furthermore, it boosts the production of neurotransmitters such as endorphins, serotonin, melatonin, and GABA which are direct contributors to our mental well-being, and reduces pain, inflammation, and the hormones cortisol and adrenaline, which are caused by stress.
1. Make your meditation a habit and a part of your everyday life

Set a goal to meditate every day for a couple of minutes per day for at least 21 days.
Science shows that a new habit gets created after repeating an action for 21 days. You get your body and mind used to performing an action that is unfamiliar in this way you are removing resistance to something that you believed to be hard and unknown.
If you miss one or two days or more it does not matter, just keep going!!! When you have reached your 21 days, increase the number to 30 days then increase the number to 45 days, and so on until your new habit sticks entirely.
2. Choose a comfortable and quiet place to meditate
On your sofa at home, in your bed, or in your office. Wherever you can step away from people, where it is quiet, and where you can sit as comfortably as possible.
Wear comfortable and loose-fitting clothes, so your mind does not wander or get distracted by tight seams.
If you fall asleep during the meditation session, it’s ok, this means that you have managed to focus, which is the point of meditating. To focus.
“When you start meditating your main priority should be on creating a new habit and how you sit will change after a while. As stated previously, by creating a habit you remove resistance”.
3. Set a timer for a designated time such as 5 up to 10 minutes

It is a major distraction to check your watch for how many minutes have passed. Put your mind at ease and remind yourself that the timer will let you know when you are done.
Types of easy-to-do meditations for the ultimate beginner:
4. Take ten focused breaths
If you have problems with focusing for 5-10 minutes then try focusing on taking 10 focused breaths at a time throughout the day instead. This is a “recentering” type of meditation.
Focus on how the air feels when you fill your belly with it, feel how your stomach relaxes, on how you relax and then focus on the sensation of when you exhale the air. Every time your mind wanders, and it will, refocus your attention on the sensation of your breath. It is important to feel the breath of air in your body.
You can do this anywhere, in your car, in the bathroom at work, wherever you can have a minute of privacy.
Increase the number of breaths when your focus is stable enough or when you feel comfortable to do so.
5. Recite mantras, affirmations, or chant
The easiest way to start one of these kinds of meditations is through chanting. Simply sit and repeat the mantra Aum. If you find it difficult to freestyle your chanting, Meditative Mind is an amazing YouTube channel that offers a wide variety of chants, mantras, and Meditation Music.
OM Chanting @417 Hz | Removes All Negative Blocks (youtube.com)
Japa Mantra as it is called can be done with or without Mala beads. With Mala beads – repeat the mantra by moving the beads. Let us say we use the mantra So’ Hum Shivohum. Say the word So’Hum and then move a bead and then Shivohum and then move another bead. Without mala beads, repeat So’ Hum Shivohum (I am that, I am pure consciousness), So’Hum on the inhale and Shivohum on the exhale, or Saaat Nam (Truth) Saaat on the inhale and Nam on the exhale.
Affirmations
Pick three affirmations to work with for a period of 21 days. “I am Liquid Love” or “I am pure love” Breathe into your heart and repeat the affirmation until you start feeling the emotion of “Love” and then switch the affirmation to “I am powerful” Repeat it until you start feeling powerful. Use affirmations that are close enough to what you believe about yourself. WORK with the affirmation until you have strengthened your “new” viewpoint of yourself. Remember to act according to your newly implemented belief systems. If you work with the affirmation “I am confident” make sure you perform actions that strengthen your confidence as well, and build yourself up in this way, one step at a time.
Down below you will find two YouTube channels with powerful mantras and meditation music. Some of the mantras are longer and are sung instead. When you sing you are tuning into your intuition.
DhyaanGuru makes very powerful mantras (DhyaanGuru Dr. Nipun Aggarwal – YouTube), as well as Meditative Mind (Meditative Mind – YouTube)
A beautiful mantra for clearing your aura is Ra ma da sa sa say so hung by Dr. Nipun Aggarawal (DhyaanGuru)
Adi Shakti by Meditative Mind Powerful Mantra for Meditation | Adi Shakti Mantra | Meditation Mantra Chanting – YouTube
6. Body Scan
A body scan meditation is a type of mindfulness meditation that involves focusing your attention on different parts of your body. Lay down on your yoga mat or your bed, breathe deep, and focus on relaxing each body part at a time. Start with your head and work your way down to your feet. This practice involves noticing physical sensations, such as warmth, tension, or discomfort, without judgment or evaluation. If you find it hard to relax a specific body part try to tense it up for 60 seconds and then relax it. Body scan meditation aims to increase body awareness, reduce stress, and promote relaxation.
7. Guided meditations and Overnight affirmations
Overnight affirmations are a really good way to reprogram your subconscious mind. If you are aware of your limiting beliefs, listen to the set of affirmations for at least 21 days, keep in mind that it takes about 3 – 4 months to change a thought pattern entirely so be consistent with it. Down below you will find two highly recommended guided meditations with overnight affirmations.
Jason Stephenson:
SLEEP TALK DOWN: Guided Sleep Meditation, Cleanse Negative Energy from Mind & Body – YouTube
Sarah Dresser:
8+ Hrs Affirmations (w/ Meditation) for Confidence, Positive Thinking, Success, Abundance – YouTube
8. Practice Gratitude

Consciously practice gratitude. “A couple of minutes before bed and a couple of minutes when you wake up, state the things you are grateful for”
9. Mindfulness
In today’s fast-paced society, we often overlook the simple pleasures in life, such as enjoying a meal, taking a refreshing shower, or spending time with our pets. It is natural to get caught up in the rush of life, but it is important to remember the value of being mindful of our actions. One way to practice mindfulness is by eating mindfully, taking note of the flavors and textures of the food savoring it as we eat. Similarly, when you take a shower, try to stay present in the moment by paying attention to the temperature and intensity of the water on your skin. How does it FEEL to take a shower? Taking these small steps to be more mindful can help us to slow down and appreciate every moment of our lives.
10. Metta meditation – Loving-kindness meditation
Metta meditation, also known as loving-kindness meditation, is a type of Buddhist meditation practice that involves cultivating feelings of warmth, kindness, and compassion towards oneself and others. Practitioners focus on sending positive energy and well wishes to themselves, loved ones, acquaintances, and even strangers. Metta meditation promotes feelings of positivity, goodwill, and connection to others while reducing negative emotions such as anger, anxiety, and depression. By offering loving-kindness to oneself and others, metta meditation can help build a sense of inner peace, happiness, and fulfillment. Although this type of meditation can be difficult if you have any unresolved issues with other people and with yourself, with practice, patience, and forgiveness, you can achieve an idyllic state.
Guided Loving Kindness Meditation… | Buddhism In English – YouTube
Meditation for the ADHD mind

I have included some bonus tips for people with ADHD or any other type of focus-related difficulties. If you are struggling to sit still or desiring an interactive experience during your meditation practice, here are some useful tips.
The Wim Hof method involves immersing yourself in cold water and meditating in cold water or cold weather, which forces you to concentrate solely on your breath. If your mind wanders, you will quickly start feeling the cold water or weather. This leaves you no other option than to stay focused!
Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace) – YouTube
Breathwork techniques are a form of meditation that uses controlled breathing patterns to improve physical and mental well-being. There are various types of breathwork techniques, but they generally involve controlling the breath in specific ways to help bring relaxation, calmness, or energization to the body.
[NATURAL HIGH!] DMT Breathing – 50s Breathholds (3 Guided Rounds) – YouTube
Did you find this post helpful? Please do share your opinion or let me know if I can help you with your meditation in any way.
Check out my simple meditations in my previous blog posts:
https://expandinspirit.com/2024/09/02/mindfulness-for-coping-with-heavy-emotions/https://expandinspirit.com/2024/10/28/a-daily-sadhana-practice/
Marysa
I could definitely use the benefits of meditation in my life. I haven’t done it before and it would be good to incorporate into my daily routine.
spirit.expanding
Thank you for reading the article 🙂 I hope it inspirers you to try it. There are some really easy tips for when you are busy… Much love to you <3
Zandra I Castillo
Meditation is perfect for calming your mind and spirit. This is a really nice article.
spirit.expanding
Thank you so much Zandra. I hope it helped in some kind of way 🙂 Take care <3
Esme Slabbert
Thank you so much for this very in depth post . I am for sure returning to reread and take at heart what you mentioned here. This is something that I am sure that will benefit me and many others. I am learning from each of your posts. Keep up the good work.
spirit.expanding
Thank you Esmé! I am very glad that you find this post of good use! Thank you for all your advice and encouragement.. Much, much love to you <3 <3
Amber
Meditation is such a beautiful thing but is often seen as too difficult. For me I like to get up an hour early each morning and do my yoga and meditation to start the day. It really helps me ground in a positive mindset.
spirit.expanding
Thank you for reading my article and thank you for sharing <3 It is always good to start the morning with yoga and meditation. I only meditate but feel I need to start a yoga practice to implement more movement into my life <3 Much love to you <3
Laura Fallin
Thank you so much for this post!❣️I’ve recently been thinking about meditation more and more and the benefits of it. I definitely need to retrain my brian and basically do a detox, I’ve been stuck in a negative mindset for a while. I can’t wait to try some of these techniques!♥️
spirit.expanding
Hi Laura! Yes, I know.. It is sooo easy to get stuck in a negative mindset, I meditate a lot but I still end up in a negative loop from time to time. A good thing is to look at the positive things we have in life. Let me know if I can help in any way 🙂 Much, much love to you 🙂
Heather
My 13 year old has recently taken it upon himself to start meditating – I’ve been trying to encourage him for years – what worked for him was hearing about all these basketball players who meditate – who knew – but another angle… I’m super impressed that 2 weeks in, he hasn’t missed a day!
spirit.expanding
That’s fantastic to hear. The younger you are when you start, the better 🙂 It will get a lot easier for him to deal with life in general and he will definitely get better at sports. Another thing he can do is to visualize when he plays sports, how he plays it, the steps he takes, how he scores a goal and so on. It will clean up “the mistakes” that can happen during a game 🙂 Thank you for popping by and sharing.. Much, much love to you..
Eva Petruzziello
I do Wim Hoff almost everyday and I will be trying your other meditation suggestions! Thank you!
spirit.expanding
Thank you for sharing dear.. I hope you found my article useful. Much Love..
Surveillance Camerawoman TTD Value
Your style is really unique compared to other folks I have
read stuff from. Thank you for posting when you have the
opportunity, Guess I will just book mark this page.
Corrinne
Really interesting post! I’m not brave enough to try the Wim Hoff method 😂 Mindfulness is a great one!
Spirit.expanding
I am happy you liked it Corrinne ❤ I am not so brave either to be honest. I take cold showers once in a while, that is enough for me. I hope you try mindfulness ❤ Best of luck ❤
Paige
Loving the positive vibes and energy. Fascinating insight for the overactive ADHD mind. 🩵 Keep spreading awareness, great blog!