Do you ever feel so overwhelmed that you feel like life is careening along and you’re just along for a wild ride?

If so, take heart!

Even if the hectic pace of living feels like too much, you can enjoy our free 8 minute deep meditation here to instantly calm a busy mind, find inner peace, and squeeze in some relaxation that does your body so much good.

Newcomers to meditation often feel intimidated – feeling they have no extra time for a meditation practice.

The reality is, meditation is easy and accessible to anyone.

We’ve put together a simple step by step meditation for beginners that will have you meditating and moving forward on your new journey in just seconds, even if you have never meditated before.

1. Minimize distractions.

Turn off your cell phone and all other electronics so the constant barrage of notifications doesn’t interrupt you. Find a quiet place for your meditation, and dress comfortably (nothing special – just loose, comfortable and nonrestrictive clothing).

2. Start with a comfortable seated meditation,

This will keep physical distractions at a minimum. You can sit cross-legged on the floor (you might try using a meditation cushion), in a chair, or even on the sofa. Sit tall, so you can breathe deeply.

3. Close your eyes and relax.

Begin by scanning your body and thinking about each body part becoming more and more relaxed with each breath.

Meditation Change Your Life
4. Turn your attention to your breath.

This is the perfect way to relax and focus the mind and body. Breathing is something most of us take for granted but for now, immerse yourself in the experience of your own breathing. Don’t “do” anything with your breath. Don’t try to make it deeper, or slower but instead, just be aware of how you are breathing (this is a great indicator of your stress level). You will notice that your breathing will slow and deepen on its own as you relax.

5. Choose a mantra.

A mantra is a sound (such as “om”), a word or phrase that is repeated throughout your meditation. Mantras can be spoken aloud or silently and they can have spiritual, and transformative benefits, or they can simply be used as a point of focus.

Here are some mantras to inspire you:

“Om”: said to be the “sound of creation,” Om (pronounced “aummmmm”) is an ancient Sanskrit mantra that is best said aloud, so you can feel the vibration in your throat and body (an amazing feeling!).

“Love”: what better word to meditate on, than love? Simply repeat the word over and over, aloud or silently, and allow the feeling of love to grow within you. This benefit alone can change your life.

“Next”: yes, you can use “next!” as a mantra, particularly when you have a very busy mind! It’s a great pattern interrupt, and helps you to stay focused and avoid getting caught up in your mental chatter.

“Listen” works well too, as a way to get you to stop the mental chatter and pay attention to the experience of the moment.

“What is going on right now?” or “What will I think about now?” help you quiet a busy mind.

“I am love.” – a beautiful, inspiring mantra to use every day.

“Thank you.” – the perfect mantra for a gratitude meditation.

6. Relax and Observe.

As you focus on your breath or your mantra, your mind will start to relax and you won’t be thinking at a million miles per hour anymore. Still, thoughts will intrude. As they come to you, simply acknowledge them, and bring your attention back to your breath or mantra. Don’t dwell on your thoughts or become involved in them. Some days, your mind will happily relax and stay calm and focused, and other days, the “monkey mind” will be in full circus mode… and that’s okay! In fact, it’s great, because you can learn to observe your thoughts, as a way to build self-awareness.

7. Remain Present.

As your breath or mantra help you get into a deep meditative state, you may notice some things happening (such as a feeling of no-thought, or happiness, or lightness) – or you might notice absolutely nothing.  And that’s okay too! Remember, it is simply about the experience of the moment!

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8. Be Realistic.

You can sit in meditation for a short period of time – in the beginning, 5-10 minutes is perfect!

As you become more comfortable with your practice, meditate for longer periods if you wish – up to 30 minutes. If you have any anxiety about “sitting and doing nothing” during a busy day, meditate in small chunks of time. Think of it as a “coffee break for the mind” and gradually work up to a more consistent 30-minute meditation.

Yes, you can meditate for longer, but for best results, meditate consistently every day, for a period of time that you can realistically fit into your schedule.

9. End your practice slowly.

And don’t rush back into your normal, everyday routine. Take a few moments to come back into a more alert state.

10. Practice daily and give it time.

You will notice that over time, it becomes easier and easier to relax the mind, and to observe your thoughts without becoming involved in them. What if on some days you just can’t do it – you’re just too agitated, too upset, or too… whatever?

That’s okay too! Don’t ever make meditation a torture.Relax and Change Your Life

It should feel good, and some days, it’s just not going to happen. On those days, 2-3 minute mini-meditations often do the trick: simply stop what you are doing, and do absolutely nothing for 2 or 3 minutes.

Just be. Observe. Listen.

A few things we suggest you avoid as you meditate if you’re serious about wanting to change your life:

‘Frustration’. There is no “right way” or “wrong way” to meditate. Meditation is not about silencing your mind, or having any prescribed experience.

It’s simply about being aware of what is going on in the moment. Turn any feelings of failure around instantly by congratulating yourself for being aware that you are having these feelings – yes, that is meditation!

‘Anxiety’. There is no shortcut, there is no race, there is no hurrying the process. Never, ever compare your practice to another persons!

Your decision to change your life is your decision. Your meditation is your experience, and it is perfect for you!

‘Criticism’. It takes time to master the art of just “being”. Most of us are not familiar with this as we are always so busy ‘doing’.

With the friendly support of our first class coaching, you’ll quickly learn how to observe everything that is going on inside and around you, without becoming involved in it or distracted.

Never criticize yourself for meditating incorrectly. Just relax, and enjoy the process!

Daily meditation with our free 8-minute Deep Meditation with Instant Tri-Wave Technology will literally change your life!

Life is for Loving and this simple practice can have you feeling better physically, emotionally, mentally and spiritually, in a very short time!

5 Free Advanced Meditations | Project Meditation

Project Meditation
Project Meditation

Our mission is to help millions of people globally to learn to improve their mental, physical and spiritual well-being through our 21st Century meditation programs. You can find out more here.