• Woman relaxes with eyes closed.

    Everyone can meditate: An easy way to get started.

    Do you want to learn how to meditate? The best tips for beginners plus a simple meditation in three steps.

    Text: Rebecca Randak

A broadcasting pause in your internal cinema.

“I can’t meditate, I can’t switch off my thoughts.” Or: “I simply don’t have the time for it.” This is more or less what people say who are interested in meditation but do not yet practice it regularly. However, because a short pause in one’s own internal cinema sounds tempting and numerous studies confirm the positive effects on stress sensation, concentration, patience and emotional stability, they should give their project another chance.

Woman meditating on a sofa.
Woman sitting on a sofa lighting candles.

Everyone can meditate.

It is absolutely not about not thinking anything at all. It is also not necessary to wait for inner peace sitting for hours with your legs all tied in knots like a pretzel. Quite the opposite: anyone who wants to benefit from meditation, should make it easy on themselves.

  • Woman blowing a matchstick.

This is how meditation practice is successful:

1. Start out with 5 minutes a day: what really counts is regularity, not the length of time spent meditating. Everyone can manage to set five minutes aside. If this works well for a week, the following week you can sit for 10 minutes.

2. Set a fixed time: in the morning right after getting up is the best time for meditation – one’s thoughts are still quiet and there is no danger of an appointment or an after-work drink getting in the way. If the early morning is not an option for you, find out at which time you can best integrate your meditation practice into your daily life.

3. Create an oasis of peace for yourself: set up a meditation space in a corner of your home where you can be undisturbed. Over time, just sitting in this place will create a feeling of relaxation in you. If you don’t have much space, get a beautiful meditation cushion and light a candle or incense to give the brain the signal “Now it’s time for quiet!”

4. Find a comfortable seating position: even though after a short while your legs will no longer go numb when sitting cross-legged, this position is anything but a must. Why not sit comfortably on a chair or meditation bench? The only rule: you should be able to straighten up your spine well.

5. Use a timer: more pleasant than the smartphone ringtone are meditation alarm clocks or apps that end your meditation with a gentle gong tone. Why not browse in the app stores or online shops?

6. One very important fact when it comes to meditation: you cannot do anything wrong. There are probably as many techniques as there are meditation teachers – you have all the time in the world to find the right one for you. The following technique is adequate for starters.

Mantra meditation in three steps:

1. Find a seat: Choose a position which you will not have to change during the time you are meditating.

2. Remain still: Allow all movements to come to rest. Concentrate on your breath and perceive the flow of air at the tip of the nose or the rising and sinking of the abdominal wall.

3. Focus on the words “Let go”: With every inhalation, repeat “Let” silently, and “go” with every exhalation. Whenever a thought arises, you perceive it and return your attention to your mantra. “Let go, let go, let go...”

Laughing woman sits on bed and meditates.
Woman is meditating sitting on sofa. There are candles next to her.

Start tomorrow!

Curious? Then why not start right away, tomorrow morning!

At first it may feel strange to sit on a cushion in your own living room day after day without any visible activity. That is quite normal. Consider your ability to come to inner tranquillity as if it were muscles you are training. After a very short time meditation will come easily and you will not want to do without it.