All you need to know about meditation: a personal guide

When I first started meditating, I had no idea what I was doing. I sat there, fidgeting, wondering if I was supposed to stop thinking altogether. But over time, I realised that meditation isn’t about perfection—it’s about presence. If you’ve ever been curious about meditation but don’t know where to start, I’m here to help. Let me walk you through everything you need to know about meditation, including why it’s worth trying, how to get started, and answers to some common questions.

What is meditation, really?

Meditation is a practice of training your mind to focus, relax, and become more aware of the present moment. It’s not about silencing your thoughts but learning to observe them without judgment. Think of it as a workout for your mind—one that helps you develop clarity, calmness, and resilience over time.

Why should you meditate?

For me, meditation has been like hitting the reset button on my brain. Whenever I feel overwhelmed, anxious, or even just drained, taking a few moments to meditate makes a noticeable difference.

Research backs this up: meditation can reduce stress, improve focus, and even boost emotional well-being. It’s also been shown to help with sleep, reduce symptoms of anxiety, and increase self-awareness. And you don’t need hours to see results—even five minutes a day can help.

How to start meditating

If you’re new to meditation, here’s how I’d suggest starting:

1) Find a comfortable space: Sit or lie down somewhere you won’t be disturbed. You don’t need a fancy setup—your couch, bed, or even a chair will do.

2) Set a timer: Start small. Try meditating for 2–5 minutes and gradually increase the time as you get more comfortable.

3) Focus on your breath: Close your eyes and pay attention to your breathing. Inhale deeply, exhale slowly. If your mind wanders (and it will), gently bring your focus back to your breath.

4) Be kind to yourself: Meditation isn’t about doing it “perfectly.” It’s normal to get distracted—just notice it and refocus.

Types of meditation you can try

Not all meditation practices are the same. Here are a few popular ones to explore:

Mindfulness meditation: Focus on the present moment, often by observing your breath or body sensations.

Guided meditation: Follow along with a teacher or app that walks you through a meditation.

Loving-kindness meditation: Practice sending feelings of compassion and kindness to yourself and others.

Body scan meditation: Slowly bring attention to different parts of your body, releasing tension as you go.

Tips for making meditation a habit

1) Start small: Don’t feel like you need to meditate for 30 minutes right away. Even one minute is a great start.

2) Be consistent: Try to meditate at the same time each day, like in the morning or before bed.

3) Use tools if needed: Apps like Headspace, Calm, or Insight Timer offer great guided meditations for beginners.

4) Celebrate progress: Even sitting down to meditate is an accomplishment. Acknowledge that effort!

Meditation FAQs

1. How often should I meditate?
There’s no one-size-fits-all answer. If you’re new, aim for 5–10 minutes a day. As you get more comfortable, you can extend your sessions or meditate multiple times a day.

2. What if I can’t stop thinking?
Here’s the secret: meditation isn’t about stopping your thoughts. It’s about noticing them without getting caught up in them. When your mind wanders, gently bring it back to your focus point (like your breath).

3. Can I meditate lying down?
Yes! Just be aware that lying down might make you more likely to fall asleep. If that happens, sitting upright might work better.

4. Do I need a quiet space to meditate?
Not necessarily. While a quiet space can help, you can meditate anywhere—even on a noisy train or in a crowded park. Background sounds can become part of your practice.

5. How long does it take to see results?
Some people feel calmer after their first session, while others notice benefits after a few weeks. It depends on your consistency and mindset, but every session is progress.

6. Is meditation religious?
Meditation has roots in various spiritual traditions, but it’s not inherently religious. It’s a practice anyone can adapt to their own beliefs and needs.

Final thoughts

Meditation doesn’t have to be complicated or intimidating. It’s a personal practice that you can tailor to fit your lifestyle, whether you’re looking to reduce stress, improve focus, or just find a little peace in your day.

So, why not give it a try? Start small, be patient with yourself, and remember: meditation isn’t about achieving perfection—it’s about showing up for yourself.

You don’t need to change your entire life to reap the benefits. Sometimes, all it takes is one mindful breath at a time.

Hope you give it a go today! With love, HOLISMUS