5 Simple Ways to Meditate to Launch Your Practice

If you think meditation is only for “those” people, think again!  I present to you these simple ways to meditate to debunk the myth of its other-ness.  Meditation is super dynamic.  There are a gazillion ways to get its benefits, even for busy moms like you! 

This post is all about how these simple approaches to mindfulness can help you get a taste of meditation’s benefits.   

Five Easy Ways to Meditate

My Meditation Beginning

When I first started to meditate, it was out of desperation. 

I was in my mid-twenties and DEE-pressed.  Back then, my mind was always just constantly going and going.  Always judging, trying to “figure it out,” analyze, and scheme. 

Because if I didn’t, I didn’t feel safe.  I catastrophized in my head until I felt physically sick. 

Thankfully, I eventually started talk therapy.  I also tried to find some stillness through sitting quietly in meditation. 

Of course, I didn’t know how to meditate or where to begin. But I had a friend who also wanted to try, and we’d put on some yoga music and just sit together for a song.  In a very hodge-podge way, my meditation practice started to take shape.

I still remember what I’d told my therapist then: “I feel the sense of ‘I am’ when I meditate.” 

These were the first steps in my long healing journey, which continues today.  To connect with my true self, the one that’s connected to the Universe, needs nothing and knows everything. 

As for how meditation has benefited my life, I’d need to write another post to do justice.  But in short, it has been the biggest tool that has helped improve my happiness, relationships (marriage!), and parenting (patience!). 

[See How Does Meditation Work? A Simple Guide for Curious Moms for more information on how meditation can support your mental, emotional, and physical health.]

I managed to start a legitimate meditation practice during one of the most turbulent times of my life.   And I believe that you can, too. 

Make it Your Own with These Tips

Meditation doesn’t have to be long or completely still.  But it does require taking a specific approach to your being and awareness.

Try these simple ways to meditate at home to jumpstart your practice.  You can make it your own, however you’d like!

1. Take Time to Breathe

Closing your eyes and focusing on your senses, such as breath, is a classic technique to calm your mind and nerves. 

Close your eyes and situate yourself where you can take at least a few moments to be still.  Then, place your attention at the tip of your nose or on your nostrils. 

Slowly start inhaling through your nose with a count of four, hold for a moment or two, then exhale through your nose slowly with a count of four.  Hold for a moment or two, and inhale to repeat. 

Do this at least four times, or as long as it feels good to you.  And there, you spent a little bit of time in meditation! 

This technique is so easy to do and so effective.  Did you know that even Navy Seals use similar breathing techniques to relieve stress and regain focus (presumably in ultra-stressful situations)?   

The breath is integral to our overall health and has surprising impacts on our cognitive functions.  This is the point of this amazing book, Breath: The New Science of Lost Art, which presents a fascinating study of something that we do every second of the day and take completely for granted. 

There are numerous breath techniques to help you relieve stress, improve health/performance, and grow spiritually.  Some of these can get pretty rigorous. 

But the technique outlined above is so accessible in its simplicity. 

You can do it while standing in a line, or after you’ve just parked your car, or even do it out loud with your kids.  I sometimes do, while we’re in the drop-off line at school in the morning.  When they’re in the mood to do it, it leaves all of us refreshed and relaxed before we start our days.  

2. Connect with Nature

Being outside in nature has many overlapping benefits with meditation. 

When you’re hiking, for example, you’re focused on the walk and the path you’re on.  Maybe you’re enjoying the beautiful blue color of the sky, or noticing a hawk sitting majestically on top of the tree. 

Your focus is naturally expanded.  This is similar to what happens in meditation, when you’re constantly surrendering your thoughts to loosen that mental focus, which goes hand in hand with our modern lives. 

There are many ways to take advantage of the healing power of nature. 

Take a moment to sit outside. 

It could be just on your front stoop, if you live in a city, at a nearby park, or in the mountains.  Close your eyes and breathe slowly while focusing your attention on the sounds you hear. 

I often sit in front of my home, which is next to a large protected meadow and surrounded by tall trees.  I hear many bird songs, the leaves bustling in the wind, and tree trunks squeaking against one another. 

Stay focused on these sounds, and you may be surprised how much is really going on out there if you pay attention.  Again, you’ve expanded your focus.

Go for a walk.  

You don’t have to cover a long distance.  Pick a spot outside and stand still.  Get really present with your body, like how your legs and arms feel, and relax. 

You can gaze down at the ground about three to four feet in front of you and slowly start walking, paying attention to how your movement feels in your body.  Try to place all of your attention on your body and its movements. 

You can also stop to get really present with the squirrel in the tree, or even the bark on the tree trunk.  Do this as long as it feels good to you, and feel your nervous system soften.    

3. Use Music or Guided Meditation

These days, there are so many resources with which you can start meditating, including on this blog. 

It is so easy to play a relaxing tune or sound while sitting quietly somewhere.  There is beautiful classical or spiritual music, and even music with frequencies that are meant to help with specific conditions. 

Music

Music and/or sound gives you something to focus on outside the chatter of your mind, and it gives you a clear starting point and an end point. 

Certain music can also help elevate your mood, your energy, and your state of being.  Music by Mei-Lan, who is an intuitive singer, always helps me connect to the frequencies of love, beauty, and wholeness.  If you could sit 10 minutes quietly—or, folding the laundry, even—just listening to Mei-Lan, I’d say that’s a win.

No matter how busy your mind was during the sit, you know you’ve accomplished something when the music ends. 

And yes!  Just sitting through the intended time is definitely a win.  My teacher, Dr. Joe Dispenza always says, “There are no such thing as a bad meditation.” 

Guided Meditations

A guided meditation is different in that you’d have to mentally follow the blueprint laid out by the host of the meditation. 

I personally love guided meditations, especially those from Dr. Joe, mentioned above, or my Reiki teacher at the Muktinath Holistic Center.  With such powerful teachers, you can open yourself up to connect to some powerful energies, provided that you are ready for and aligned to it.

You can find guided meditations with a variety of intentions, including on healing, abundance, love, and peace.  They vary in length, too, from just a few minutes to hours.

If you’d like to try a quick morning meditation to start your day, see my 5-Minute Morning Meditation for Positive Energy (For Moms) above. 

Meditation in bed?  

Music and guided meditations are really useful if you want to try meditating in bed.  Now, it is generally best to at least sit up to meditate if you don’t want to fall asleep. 

But if you do need help falling asleep, it is a great tool to help you relax and unwind from the day.  All you need are some comfy headphones and your phone (or a sound player).  

If you’re curious about a relaxing meditation that will help you fall asleep in bed, try my Guided Meditation for Mothers for Sleep: Affirmations & Pranic Healing. 

I also recommend Yoga Nidra, a powerful type of meditation designed for sleep, if you’d like to explore.  And this brings us to my next pointer, the meditation app.

4. Use a Meditation App

Using a meditation app is perhaps the most useful and effective way to start your practice. 

I’ve been using the Insight Timer app on my phone for years, from when it was in its Beta form and offered just a timer and a handful of dharma talks. 

Meditation apps like Insight Timer offer a wealth of resources, including classes on spiritual topics, a timer for your silent meditation practice, healing music, and even a virtual community of like-minded people.  

Much of this content is offered for free, too, which makes it a no-brainer if you’re interested in mindfulness. 

5. Join a Class

My final recommendation for easy ways to meditate is to attend a class. 

Yoga studios or holistic health centers often offer a weekly meditation gathering.  This is a great addition to your meditation repertoire. 

Some people, more than others, might find it difficult to generate the motivation to actually meditate alone.  By attending a meditation class, you make it as simple as getting yourself there. 

In addition, something very special happens when you join others in meditation.  Especially if the others are more experienced than you are.  Meditating as a group, your energies can synchronize and amplify, making the experience more powerful. 

Lastly, in a meditation class, there is usually an informal discussion period at the end, during which time the teacher can answer any questions you may have. 

You can also hear others’ experiences or share yours, which can provide useful insights or add a different perspective to your experience. 

I LOVE joining others in meditation.  I frequently attend classes and try to make it to retreats, as well, for this very reason.  I promise that you might be pleasantly surprised! 

Final Thoughts

Meditation is like brushing teeth, and you really have to do it regularly to get the most out of it. 

I hope this information helps you and that you try them out!  If you do, please comment below and tell me how it went! 

These were five easy ways to meditate to help you start your practice.