Meditation is a practice that people have been familiar with for thousands of years. Yet, despite this, there is a misunderstanding of what it actually is. Many people imagine a Tibetan monk sitting on a high mountain with his eyes closed in a lotus position. But you don’t have to be a Tibetan monk or to refuse some daily pleasures, like gambling via your Vave login account, to understand what this practice is and start meditating at home.


Anyone can do it and still reap its benefits. How can a beginner start meditating from scratch? It’s enough to familiarize yourself with its basics and start practicing.

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Definition of Meditation and Its Basic Principles

Meditation is the observation of one’s thoughts. The practice of meditation improves the ability to work with emotions by strengthening the prefrontal cortex of the brain. When a person meditates, they consciously approach their feelings, thoughts and don’t cling to them. The person learns to accept them and let them go.


The cerebral cortex is responsible for thinking processes, for analyzing situations. And the limbic system is responsible for our feelings and instincts. When there is an unpleasant event in life, a signal is sent to the cerebral cortex, and it generates anxious thoughts, experiences that we cling to, which we don’t know how to accept and let go of. Insomnia begins, and with intestinal disorders, the body begins to suffer. In this case, meditation helps. But consistency is required to get a sustainable result.

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Preparation for Meditation

Proper preparation is the main thing with which a beginner needs to start meditating. Preparation for meditation helps a person tune in to enter this beautiful state. Here we have two important aspects.


The first aspect is desire, intention, clarity, and understanding of what you need to get out of the practice. To get rid of stress, to increase concentration, to get a mindset for the day, or to sleep. This determines the type of practice, its duration, and the most appropriate time.


The second aspect is to pay attention to your nutrition. Nutrition is the basis of life, and as long as this basis is chaotic, not realized, it’s harder for a person to practice meditation. The point applies to someone who wants to gain more peace of mind in their life.

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One must realize that by consuming a lot of fatty foods, especially meat foods, you excite the nervous system, which makes it more difficult to set up for quality meditation. The same applies to the consumption of coffee, energy drinks, and other stimulants of the nervous system. Before meditation, drink a decoction of peppermint, soothing herbal tea, or any other warm, calm beverage.

Practical Steps for Beginners

To start meditating at home, you must start practicing. Theory without practice won’t get you any closer to the relaxation you desire.


Wear loose clothes: tight jeans, a scratchy sweatshirt, and a rubber band on the stomach, hardly help you tune in to meditation. It’s more comfortable to wear loose cotton clothes that do not constrict your movements and do not make your skin itch. A wide T-shirt and pants made of breathable material are suitable for meditation.

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Time yourself: set a meditation time in advance and don’t get distracted by thoughts of time. Set an alarm clock for a specific time.


Find a quiet corner where you can spend a few minutes alone with yourself, in silence. You can use a chair, a couch, an armchair, or the floor — it doesn’t matter. Lock the windows so that the noise of the city doesn’t penetrate the place where you are. Turn off your cell phone. Sit comfortably, straighten your back. If it’s difficult to sit with a straight back and put a pillow under your back. Put your hands on your lap.



Turn down the bright lights: dim lights can help you focus on yourself. Close your eyes or look at a specific object without distractions.


Pay attention to your body: alternately, try to relax your face, neck, shoulders, and arms. Feel the tips of your fingers and toes.


Transfer your attention to your breathing. Feel how slowly a cool stream of air enters your nose and how the warm air exits. Repeat 3-5 times to get a better feel for each sensation.


Feel your breath: concentrate on the present moment and your breath. It will be difficult for a beginner to get rid of extraneous thoughts in the head, but with practice, everything will come.

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Embrace yourself and the world: mentally embrace the world, imagine a soft, warm light in the chest area. Feel relaxation, peace, and tranquility come in.


Slowly conclude the meditation. Feel your body, open your eyes, and look around the space where you meditated. Thank yourself for the meditation.


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