How to Meditate: Easy Steps for Beginners - Vinaya



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August 06, 2020 5 min read

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Learning How to Meditate

What is your definition of meditation?

You see yourself sitting cross-legged in a colorful prairie full of blooming flowers. The only noises are the chirping birds flying overhead. You smell rainbows and rainwater. Your environment is like a fairy-tale. 

Okay. That’s clearly not a realistic setting, but that’s what you think of when you picture meditation, right?  

What does meditation mean to you and how does meditation help you?

 Everyone has their own intention for meditation. 

You want the earth to be still, quiet, and calm. You want to feel at one with yourself and know what the universe needs from you to bring your vibrations to the highest, most positive power possible.

Or, maybe your meditation has more to do with your health. Do you suffer from depression and anxiety? Perhaps you’re still trying to find relief from your constant insomnia.

Is your physical health the reason you want to learn about meditation? Surely, you’re aware that meditation is known to reduce high blood pressure and ulcerative colitis. Oh, you didn’t know that?

Meditation not only helps with spiritual growth and healing, it’s also known to relieve emotional and physical health issues. The benefits of meditation are endless!


Let’s set the scene...

Your incense is lit, candles are burning.

You ring in the session of another cleansing meditation with hz sounds of singing bowls gracing your ears. Bringing harmony to your spirit.

You close your eyes and inhale the aroma of peace and exhale the thoughts of your purpose.

The positive affirmations in your mind leave your lips as you confirm and remind yourself who you are, what your intentions are, and what you want to achieve.

Keeping your eyes closed to this voluntary state of blindness is not a disadvantage to you. Oh no! In fact, With your eyes closed, you will focus internally and not become distracted by the chaos around you.

You use the abilities of your other senses to visualize your world. Or better yet, envision the world you wish to manifest. 

As you ask the energies of the universe to help guide you on your journey.

Inhale. Exhale

You hold a steady breathing rhythm, encouraging tranquility and focus.

Breathe in.Breathe out. 

A sense of calm washes over you. New motivating energy instills itself within you.

Your session has come to a close.Successfully! 

Benefits of Meditation

Meditation has many benefits to your health and wellbeing. Some may use meditation as a routine way of healing spiritually. For others, meditation is a method used to calm anxiety or clear other illnesses. Here is a list of well-known benefits of meditation proven to have scientific evidence viaNational Center for Complementary and Integrative Health:


  • Reduce High Blood Pressure
  • Lessen Stress/Anxiety
  • Combat Irritable Bowel Syndrome
  • Depression Help
  • Relieve Insomnia
  • Quit Smoking
  • Pain Relief

What do I need to meditate?

Meditation is what you make of it. Supplies for meditation is optional and not necessary, but depending on your preferences you may want to have additional utensils to complete your meditation routine.


Some people like to light incense because the smell and smoke provide a calming aroma. Some of the best scents for grounding are frankincense, sage, and palo santo. Choose the scent that makes you feel most at ease and steadies your concentration.


You can use candles to set the ambiance of your meditation session. It doesn’t matter if candles are scentless because the choice of their purpose is up to you. Many people like to use the flame of a candle as a focusing tool. Another method to meditating is to keep your sights on a steady object instead of closing your eyes. Again, this is all up to you. The methods of meditation will come naturally to you once you keep the practice a routine.


The high pitch sounds of frequency are often referred to as Hertz (hz). Using Hz to begin your meditation can be achieved by way of singing bowls, tuning forks, or gongs. The high pitch vibrations fill your ears and send a calming effect into your aura.


Are you aware that your crystals have different meanings and purposes? Crystals to use for meditation have protection and calming properties, such as Rose Quartz andAmethyst. You can also use crystals to clear away negative energy, raise consciousness, and strengthen intention. 

Positive Affirmations and Setting Intentions for Meditation

You’ve heard talk of setting an intention for your meditation. You are constantly reading about repeating positive affirmations, too. But what does this mean exactly?

When you are preparing to meditate, you will need to set your intention. An intention for meditation can be wanting to calm your stresses or ground yourself. Choose your purpose for meditating and clearly set that as your intention at the beginning or throughout your meditation.

The key to a positive affirmation is to know who you are and what you wish to gain through meditating. For example, saying who you are or who you want to be and setting that goal, knowing full well that this goal is realistic, your affirmation will sounding something like this:  “I am enough. I am successful and fulfilled.” 

The example above is not as specific as your affirmations should be. When it comes to personalizing your positive affirmations, add your life goals such as lifestyle, career, physical health, and emotional health. 

How to Meditate Daily

By now, you know why meditation works, the benefits of meditation, and some common tools used for meditating. Starting off with shorter sessions of 15-20 minutes is recommended. Over time you will learn how to increase your meditation time and personalizing your meditation sessions will be a breeze!

Here’s a quick 5 step wrap up on how to meditate: 

  1. Pick your space: somewhere quiet where you won’t be disturbed.
  2. Light your flame: candle, incense, sage —  whichever works best for you!
  3. Set your intention: speak it out loud or keep it in your mind.
  4. Concentrate on positive: repeat your affirmations.
  5. Conscious Breathing: Focus on each inhale and exhale while remembering what you want to achieve from this meditation session. 

Best Meditation Practices for YOU

Not everyone will have the same meditation routine. There are some of you who like the most simplified version of meditation that only requires your mind, body, spirit, and a peacefully quiet atmosphere. 

There’s no wrong answer here! Meditation is an ancient practice that has to do with the fundamentals of your energy and what you choose to do with it. Whether your meditation is for personal growth, healing, or understanding, the only right way to meditate is what works best for your individual spirit. 


Follow along with new updates to Vinaya’s blog for more tips on your spiritual journey. VisitVinaya’s shop for your meditation tools, like crystals andsage.

1 Response


February 09, 2021

Thank you for sharing that beginner course on meditation that helped me a lot I’m just trying to start out

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