how to do meditation at home

Ever thought about how to do meditation at home like a pro, even if you are just getting started? In today’s fast-paced world, finding moments of peace and tranquility has become increasingly important. Meditation offers a pathway to achieve this state of calmness and balance, and it can be practiced conveniently within the comfort of your own home.

In this comprehensive guide, we will explore the art of daily meditation and delve into the strategies that beginners can employ to maintain consistency in their practice. Additionally, we will address the five most commonly asked questions to provide a solid foundation for your meditation journey.

What is Meditation and Why is it Important?

Meditation is a mindful practice that involves training the mind to focus and redirect thoughts. Its roots can be traced back thousands of years, and today, it is widely recognized for its numerous physical, mental, and emotional benefits.

By incorporating meditation into your daily routine, you can enhance your overall well-being, reduce stress, improve concentration, and cultivate a deeper sense of self-awareness.

II. Creating a Sacred Space for Meditation:

  1. Find a quiet area: Choose a serene space in your home where you can practice meditation without distractions. It could be a spare room, a corner in your living room, or even a dedicated area in your bedroom.
  2. Declutter and cleanse: Clear any physical clutter and create an environment that promotes calmness and tranquility. Consider using scented candles, incense, or essential oils to purify the space and set the mood.
  3. Personalize your space: Add personal touches such as cushions, blankets, or plants to create a welcoming and comfortable atmosphere. Customize the space to reflect your personality and preferences, ensuring you feel at ease during your meditation sessions.

III. Establishing a Consistent Meditation Routine:

  1. Start with small sessions: As a beginner, it’s essential to start with shorter meditation sessions and gradually increase the duration as you become more comfortable. Begin with just 5-10 minutes and gradually extend to 20-30 minutes over time.
  2. Choose a regular time: Select a specific time of day that works best for you and commit to it. Consistency is key when it comes to building a meditation habit. Whether it’s early morning, before bed, or during your lunch break, find a time that suits your schedule and stick to it.
  3. Set realistic goals: Rather than aiming for perfection, focus on establishing a regular practice. Set achievable goals, such as meditating five days a week, and gradually increase the frequency as you progress.
  4. Use guided meditation apps or videos: As a beginner, guided meditation can be immensely helpful in maintaining focus and learning proper techniques. Explore popular meditation apps like Headspace, Calm, or Insight Timer, or follow instructional how-to-meditate videos on YouTube.

IV. Overcoming Common Challenges:

  1. Restlessness and distractions: It’s natural for thoughts and distractions to arise during meditation. When this happens, gently acknowledge the distractions without judgment, and then refocus your attention on your breath or a chosen point of focus. With time, your ability to remain present will improve.
  2. Physical discomfort: Finding a comfortable posture is crucial for a successful meditation session. Experiment with sitting on a cushion, using a meditation bench, or even lying down if necessary. Maintain an upright posture, allowing the energy to flow freely through your body.
  3. Dealing with a busy mind: One of the most common challenges in meditation is a busy mind. Remember that meditation is not about stopping thoughts altogether but rather observing them without attachment. With practice, you will develop a greater sense of clarity and calmness.

V. Sustaining Motivation and Progress:

  1. Seek support and community: Join meditation groups or online communities where you can connect with fellow practitioners. Sharing experiences and learning from others can provide encouragement and motivation, especially during challenging times.
  2. Keep a meditation journal: Documenting your meditation experiences can help you track your progress, reflect on insights, and stay motivated. Note down any observations, breakthroughs, or challenges you encounter along the way.
  3. Embrace flexibility and adaptability: Life can be unpredictable, and maintaining a rigid meditation routine may become difficult at times. Be flexible and adapt your practice to suit your circumstances. Even a few minutes of meditation during busy days can make a significant difference.
  4. Celebrate milestones: Acknowledge and celebrate your milestones, no matter how small. Whether it’s completing a month of consistent practice or noticing subtle improvements in your focus, rewarding yourself can reinforce your commitment to daily meditation.

Embarking on a daily meditation practice at home can be a transformative journey toward self-discovery and inner peace.

By creating a serene space, establishing a consistent routine, overcoming common challenges, and nurturing motivation, beginners can find solace in meditation.

Remember, meditation is a personal experience, and everyone’s journey is unique. Embrace the process, be patient with yourself, and allow meditation to unfold its profound benefits in your life.

how to do meditation at home

How do you meditate as a complete beginner?

As a beginner, meditation may seem intimidating, but it is actually a simple and accessible practice. Here is my best how-to step-by-step meditation even if you are a complete beginner. Even I started as a beginner at some point.

  1. Find a comfortable space: Choose a quiet and peaceful area in your home where you can sit undisturbed for a few minutes. You can sit on a cushion, a chair, or even on the floor, depending on your comfort level.
  2. Get into a comfortable posture: Sit with an upright posture, keeping your back straight but relaxed. You can cross your legs or extend them in front of you, whatever feels comfortable for you. Rest your hands on your thighs or in your lap.
  3. Set a time limit: As a beginner, start with short sessions of 5-10 minutes. You can gradually increase the duration as you become more comfortable with the practice.
  4. Close your eyes or soften your gaze: Close your eyes gently or lower your gaze without focusing on anything in particular. This helps to minimize external distractions and directs your attention inward.
  5. Focus on your breath: Bring your attention to your breath. Notice the sensation of the breath as you inhale and exhale. Feel the rise and fall of your abdomen or the coolness and warmth at the tip of your nose.
  6. Be present and observe: As thoughts arise, which is completely normal, don’t get caught up in them. Instead, observe them without judgment and gently guide your attention back to your breath. Each time your mind wanders, bring it back to the present moment.
  7. Cultivate a sense of relaxation and ease: Allow your body to relax with each breath. Let go of any tension or tightness you may be holding. You can also mentally scan your body from head to toe, consciously releasing any areas of tension.
  8. Practice non-judgment and compassion: Approach your meditation practice with kindness and compassion toward yourself. Don’t judge yourself for having thoughts or getting distracted. Meditation is about observing and accepting what arises without attachment or criticism.
  9. End your session gradually: When your allotted time is up, slowly bring your awareness back to the present moment. Gently open your eyes if they were closed. Take a few moments to observe how you feel before resuming your activities.

Remember, consistency is key. Try to establish a regular meditation routine, even if it’s just a few minutes each day. With time and practice, you’ll find that meditation becomes easier and more beneficial.

Don’t be discouraged if your mind wanders or if you encounter challenges along the way. It’s all part of the process. Embrace the journey and enjoy the moments of peace and clarity that meditation can bring to your life.

Join Our 21-Day Meditation Challenge

Our challenge and double dare to you is to join our 21-Day Meditation Challenge group on Good Self Healing Habits, which creates calm in minutes, helps you get on track, and keeps you going with simple 2 Minute Exercises for Busy People.

It is a FREE challenge where you can download and act on it. If you think you can do a 21-day meditation where you are able to meditate every day faithfully for 5-10 minutes consistently then I encourage you to start right now after you read this. READY, SET, GO!

meditating in secret

My Secret to Meditating Daily

In all honesty, one of the secrets to doing meditation daily is adhering to a schedule. Our brain enjoys habits and routines that are effortless and you must make it a habit firstly by meditating at certain times throughout the day at that same time and sticking to it.

Pick a time that works best for you and your schedule where you can guarantee alone time. We’ll talk more about that one later.

Next is to start implementing small little practices in your day revolving around meditation to help hammer home the idea of meditation daily.

Create little daily habits that assist in you accomplishing your goal to meditate daily by mastering the basics.

Often times people think they know how to meditate, feel they need no assistance, or claim to have a habit of meditating, however, struggle when things get rough, then begin to miss days due to external factors.

Let’s eliminate all of that by starting with the first meditation daily habit down below.

Know Why You Want to Take Up Meditation Daily

Knowing why you want to do meditation sounds simple but yet the majority of people do not know the real reason as to why they want to meditate.

They have an idea but they lack the true, real, and final reason why. Understanding the end game, the finished product, and focusing on the end result.

Every day brings a new day and a new challenge; therefore this must be done daily to strengthen this muscle.

Being familiar with the centerpiece of your reason to meditate will keep you strong when times get rough with meditation.

If you are not seeing the results you want, or simply after your meditation session you feel the exact same, or perhaps you are having difficulty elevating your vibration and energy to the next level; these are just a few examples.

Nonetheless, these examples could be very aggravating to the average person. Knowing what end result you want in life before you leave this earth is the key to your success.

As so it is the same with meditation. I suggest writing down today in your journal, what it is that you exactly want from meditation.

Who do you want to become and what is your why, are your next steps from here? After you find your answers, do this exercise daily to gain more clarity on your discovery.

Incremental Inching

Simply said. If you want to extend your session to a half-hour, or hour, or maybe even 2+ hours of straight meditation; where you are in extreme tune with yourself, try 30-second sessions per session.

If you practice 5-7 times a day that is a total of 2-5 minutes of meditation.

Yes, it will be extremely difficult to do at first if you are just altering your sessions by these drastic numbers of 30 minutes to 2 hours, especially from where you are currently. Starting with small steps every day will help stretch your sessions if done correctly.

How to do it? Simple; not easy, but simple. Here is a full plan layout.

Every day that you meditate increase your time by 2- 5 minutes depending on your level of experience with meditation. Knowing how to stretch yourself and how far, will determine your ability to stretch your session successfully.

Try it daily and by the end of your year, you would have increased your meditation session by 730 – 1825 minutes or 12 hours – 30+ hours which equates to about one hour or more additionally per day! Now that’s progress!

Meditate with a Trigger

By tying your meditation to a trigger you can fall into a trance of meditation almost instantaneously if done correctly.

What if at any given moment that you identify your trigger to meditate, you activate and Awaken Your Zen (our latest step-by-step action plan in book format)? What would life be like for you if you can tap into your power on command? Well, you can. Here’s how. 

Tie your meditation to a trigger. I’ll give you my best advice and best trigger. This is my secret. The trigger that allows me to tap into my Zen is; every moment that all of a sudden, it gets completely silent; where you can hear a pin needle drop to the floor, I activate my inner self to fall into a meditative state.

Now I have created this habit, and I do this autonomously. It helps increase high vibration levels each day all day to operate at a higher frequency. Now that is true power!

Set Up Your Ambiance

meditation at home

This is crucial if every day you can create a space dedicated to meditating and falling into the Beta, Alpha, or Theta phase through your session; similar to falling and drifting in and out of sleep.

If you haven’t created a dedicated environment for you to automatically, and easily fall into your peaceful state, then I suggest you throw some things around in your room, your office, or basement and make room.

Ensure to set up the proper lighting, aroma, and or sounds or music that you need or want to have a more advanced session. Creating the perfect spiritual room, it will increase your senses and allow you to get into a meditation space fast!

Ensure it is the same every single time, every single day to create the habit of falling into your trance at a faster rate.

Being able to focus faster is key to a thorough session. It’s just like falling asleep; you want to be able to get into REM sleep as many times as possible and as fast as possible for full healing of the body, mind, and heart.

This is the same feeling and process that you want with your meditation session. If you have already one particular location where you meditate then that is excellent!! That means you’re an advanced or proficient meditator.

How to Become an Expert Meditator

Now, let us spice things up a notch. In order for you to become an expert and or move to the next level, you should be able to meditate anywhere and anytime at the snap of a finger.

Therefore, in order to do this, you will need to set up shop in more locations to become more enlightened through your meditative practice. Baby steps.

Start with one area, do multiple successful sessions there, then find a second location,(preferably somewhere out of your comfort zone) do multiple sessions there, then a third location, and so on and so forth. We are building the habits to become more and do more. You’ll thank me later.

My Favorite Meditation Techniques for Beginners

DO NOT Think

Breathe by focusing on your inhale and exhale. Do not think but only imagine the process of your inhale and exhale. Imagine your lungs expanding and contracting with each breath. By doing this it will help speed up time and help you to focus on the meditation piece. As you get better you can have an out-of-body experience through breathwork.

10-7-2 Breathe

When breathing, take in deep breaths slowly, holding in the air for 10 seconds, then releasing while in control of the pressure, slowly expelling out the breath as it purifies your lungs.

Exhale for 7 seconds. Repeat for 2 minutes. You’ll get a brief high sensational feeling, which as a result will make you feel extremely relaxed, calm, rejuvenated, and restored for the next part of your day.

Frequently Asked Questions about Meditation

How long should I meditate as a beginner?

As a beginner, it’s recommended to start with shorter meditation sessions and gradually increase the duration as you become more comfortable. Begin with just 5-10 minutes per session and gradually extend to 20-30 minutes over time. The key is to find a duration that works for you and allows you to maintain focus without feeling overwhelmed.

What should I do if my mind keeps wandering during meditation?

It’s common for the mind to wander during meditation, especially for beginners. When you notice your mind wandering, gently acknowledge the thoughts without judgment, and then bring your attention back to your breath or chosen point of focus. Remember, meditation is about observing the mind’s activity without getting caught up in it. With practice, your ability to stay present will improve.

Can I meditate in any position?

Yes, you can meditate in various positions depending on your comfort level. The most common sitting positions are cross-legged on a cushion or mat, sitting on a chair with your feet flat on the ground, or even kneeling. The key is to find a position that allows you to maintain an upright posture while remaining comfortable for the duration of your meditation.

How often should I meditate?

Consistency is key when it comes to meditation. Aim to establish a regular practice by meditating daily or several times a week. Setting aside a specific time each day, such as in the morning or before bed, can help create a routine. However, it’s essential to be flexible and adapt your practice to fit your schedule and circumstances. Even a few minutes of meditation on busy days can be beneficial.

How long does it take to experience the benefits of meditation?

The benefits of meditation can vary from person to person, and the timeline for experiencing them can differ as well. Some people may notice immediate effects such as increased relaxation or a sense of calmness after just a few sessions. However, for others, it may take weeks or even months of consistent practice to fully experience the benefits. Patience and consistency are key. Over time, you are likely to notice improvements in focus, stress reduction, emotional well-being, and overall mindfulness.

Remember, meditation is a personal journey, and it’s important to approach it with an open mind and without expectations. Each individual’s experience will be unique, and the benefits will unfold in their own time. Embrace the process, stay committed to your practice, and allow meditation to positively impact your life at your own pace.

Final Thoughts on How to Do Meditation at Home

Embarking on a meditation practice at home is a beautiful journey of self-discovery and inner peace. As you create your sacred space and establish a consistent routine, remember that this practice is deeply personal and unique to you.

In the quiet corners of your home, find solace and stillness. With each breath, let go of the outside world and turn inward. Be gentle with yourself as a beginner, knowing that thoughts may wander and distractions may arise. Embrace these moments with patience and non-judgment, gently guiding your focus back to the present.

Through daily commitment, let meditation become a cherished part of your life. Find the time that suits you best and let it be a sanctuary, even if it’s just for a few precious minutes. Allow this dedicated practice to nourish your soul, bringing calmness and clarity into your days.

In the midst of challenges, remember to be kind to yourself. Meditation is not about perfection, but rather a journey of self-care and self-awareness. Embrace the process, celebrate your progress, and let the transformative power of meditation unfold naturally.

As you embark on this heartfelt practice, may it bring you peace, serenity, and a profound connection to your inner self. Discover the beauty of meditation at home, and may it be a guiding light on your path to personal growth and well-being.

It’s just that simple. Make sure to submerge yourself in the power of habits and learn the wisdom for true total balance and spiritual awakening for increased energy in meditation. Check out our book, Awaken Your Zen on Amazon for your next level of achievement in mindfulness and awakening.

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