ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Easy and Simple Meditation for Beginners

Updated on April 27, 2019
Best Meditation Posture -- Spine erect, a hand on each knee.
Best Meditation Posture -- Spine erect, a hand on each knee. | Source

In today's fast-paced and digital world people are looking for a way to get in touch with their inner self. We like to feel in control of our lives but the world as it is nowadays makes us feel quite helpless. We feel scattered and slaves of our fluctuating moods and emotions. Thoughts race through our mind and we seem to have no way to control them. We might not like the tape that is playing in our minds but we have no way of stopping it. We wish that we had a power which would enable us to be centred, calm and at peace with ourselves. Is there such a power within us that has the ability to give us peace of mind?

See how nature – trees, grass, flowers – grow in silence. See how the stars, the moon and the sun all move in silence. For us to move and grow we must experience silence; we must pause between our thoughts and allow our minds to be still. Silence. Peace. Growth – Mother Theresa

Mother Theresa's words point us in the right direction to achieve positive growth and peace of mind.

The Purpose for Meditation

The word 'meditate' is derived from the Latin word meditat- 'contemplated' and the English dictionary meaning states 'think deeply or focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.'

The dictionary meaning points to a three-fold purpose for practicing meditation:

  • Getting in touch with our Spiritual Self
  • Focusing the mind
  • Healing gained through peace of mind

The first objective in meditation is to discover one's own spiritual Self as distinct from the our physical, emotional and mental self. The cause for all our sufferings is our identification with our body, emotions and our mind. The whole drama of our daily life is played out in varying degrees as we act, feel and think in reaction to the events in our life. What if we could maintain equanimity at all times? Would we suffer as much?

Hence if the purpose of meditation is to realize that we are the spiritual self the other two results will automatically follow. In meditation, the body becomes quiet and the mind becomes gradually still. This will mean a mind able to focus on the issue at hand and a healthy body that does not suffer from chemical imbalances due to emotional turmoil.

The second objective is to realize that the spiritual Self of the human being is an integral part of the spiritual Self of the universe. Affirmations to this effect can lead one into silent contemplation and a deepening experience of unity with the all-pervading, nameless One. This experience will lead to peace of mind because when we feel one with all there is, we will not have fears or anxieties of things that might trouble us. It is good to remember J. Krishamurti's words:

No one is a friend or foe. All alike are our teachers.

Once we are able to understand our unity with all we realize that the spiritual achievement by one person makes easier and brings nearer the same achievement by all the rest. The greatest purpose of all is to practice meditation for an unselfish reason so as to benefit all humanity.

Meditate on the True, Good and Beautiful.
Meditate on the True, Good and Beautiful. | Source

A Simple Meditation Practice – A Yoga of Light

The following is well-tried and safe method of a simple form of meditation to achieve all the above goals. It is from Geoffrey Hodson's A Yoga of Light:


  • Relax the physical body – Sit still, with the back, head and neck in a straight line. When you sit thus, completely relaxed it enables the mind to become still.
  • Harmonize the emotions – let go of all anxieties and worries. Think of equanimity
  • Mind alert and charged with will – Mind must not be sleepy but alert.
  • Center the awareness in the Spiritual Self – It is best to concentrate on the heart rather than the head. If the heart starts beating too fast it should be considered a warning to stop the practice. The brain does not give any such warnings.

Dissociation from the physical body, emotions and mind step-by-step -- Mentally affirm and realize:

  • I am not the physical body, I am the spiritual Self
  • I am not the emotions, I am the spiritual Self
  • I am not the mind, I am the spiritual Self


  • I am the divine Self, Immortal, Eternal
  • Radiant with spiritual Light
  • I am that Self of Light, that Self am I.
  • The Self in me, the aatma is one, with
  • the Self in all, the Paramaatma.
  • I am that Self in all; that Self am I.
  • The aatma and the Paramaatma are one.

I am THAT. THAT am I.


Bring the centre of awareness:

  • Into the formal mind, illumined and responsive to the intuition
  • Into the emotions, irradiated by spiritual Light.
  • Into the body, empowered by spiritual Will, inwardly vitalized, and Self recollected.

Which posture do you prefer for meditation?

See results

Meditation – Do's and Don'ts

  • It is best done after a shower since meditative processes tend to reabsorb the out-thrown toxins of the body.
  • Close your eyes to shut our exterior distractions.

  • If you hear any sounds do not let that disturb you. Let your ears respond but serenely take no notice with the consciousness.

  • It is best to use a designated part of the house every time because it will soon become saturated with meditative thoughts and will be very helpful.

  • It is best done at the same time every day that is suitable.

  • It is best done early in the morning because it sets the tone for the day.

  • Posture – The spine must be erect but comfortable, the chin drawn in. If you feel the physical nerves tightening, then stop for a moment. The body should be relaxed at all times during the practice. The hands and knees must not be crossed except when sitting cross-legged in the Eastern fashion.

  • Meditation should be done on an empty stomach. If done after a meal, the energies are being used for digestion and cannot be easily divided.

  • If you feel some pain or heaviness in the head, stop at once, for it indicates the straining of the brain cells.

  • Alcohol must be avoided because it is highly destructive to the finer development of the brain cells.

  • Meditation should not be done for a long time. It should be between 10 minutes to half an hour only. Five minutes daily is better than an hour once a week. Regularity rather than duration is important.

  • Meditation should be avoided between ten and two at night. Negative energies are stronger in the atmosphere at this time and can cause harm.

  • Stay still for sometime after the meditation session. Open your eyes slowly and become aware of the surroundings.

Prayer is talking to the Divine, Meditation is listening to the Divine. The essential point to remember is that all aspects of ourselves must be still. Meditation is a great aid to achieve overall well-being and peace of mind. It is the obsession with oneself which is the greatest impediment. If we can set aside a few minutes everyday to focus on something higher than ourselves then we can see all our troubles falling away.

Every mean and selfish action sends us backward and not forward, while every noble thought and every unselfish deed are stepping stones to the higher and more glorious plan of being. – H. P. Blavatsky

Once we have achieved a peaceful sense of being we become magnets to positive influences from outside and it will increase our happiness and peace of mind a hundredfold.

Do you think it is worth spending a few minutes in meditation every day?

See results


  1. A Yoga of Light, by Geoffrey Hodson. The Theosophical Publishing House, Adyar, Chennai, 2003.
  2. Meditation -- Its Theory and Practice, by Hari Prasad Shastri. Shanti Sadan, London. 1958
  3. Meditation -- Its Practice and Results, by Clara M. Codd. The Theosophical Publishing House, Adyar, Chennai, 1994.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)