Meditation for Beginners: Benefits & How to Start

Meditation is a simple mental exercise: training your attention on one thing, whether that is the breath, a sound, or a feeling of goodwill toward others, for a set stretch of time. It does not require any particular belief system or equipment, just a few minutes and a willingness to sit with a wandering mind.

Understanding meditation

At its simplest, meditation means focusing your mind on a particular object, thought or activity to train attention and awareness. It takes many forms, from mindfulness meditation to loving-kindness meditation, each with a different emphasis and approach.

The benefits of meditation

1. Stress reduction: meditation calms the mind and relaxes the body, which is the main reason most people stick with it: it makes day-to-day stress easier to handle.
2. Improved focus and concentration: regular practice strengthens attention span, helping you stay more present in daily activities.
3. Emotional well-being: regular practice supports emotional balance and is linked to lower anxiety, alongside greater self-awareness and self-acceptance.
4. Enhanced creativity: quieting the mind’s background noise tends to leave more room for new ideas to surface.
5. Better health: some research links regular meditation with lower blood pressure and better immune function, on top of the more immediate benefit of feeling calmer and more rested.

How to get started

1. Choose a comfortable location: find a quiet spot where you will not be disturbed.
2. Select your style: there are various techniques, including mindfulness, transcendental, or guided meditation; try a few to see what suits you.
3. Set a schedule: start with a regular routine of just a few minutes a day, and extend it gradually.
4. Focus on your breath: for beginners, paying attention to the sensation of breath entering and leaving the body is an easy starting point.
5. Be patient: meditation is a skill that improves with time, and a wandering mind is a normal part of practising it, not a sign you are doing it wrong.

Common obstacles for beginners

Most people hit the same few snags early on, and none of them mean meditation “isn’t working”.

• “I can’t stop thinking.” You are not meant to. The practice is noticing that the mind has wandered and gently bringing it back, again and again. That returning is the exercise.
• “I don’t have time.” Three minutes counts. A short daily habit beats an occasional long sit, and it is far easier to keep up.
• “I keep falling asleep.” Common when you are tired. Try sitting upright rather than lying down, and practise earlier in the day.
• “I feel restless.” Start with a guided session or pair meditation with a few minutes of slow breathing to settle first.

How meditation is taught on retreat

On a retreat week, Captain Bingo leads guided meditation in the shala and by the pool, usually short and beginner-friendly, often paired with breathwork and journaling. Practising in a quiet setting, away from the usual distractions, is the easiest way to build a habit that then survives the trip home.

Frequently asked questions

How long should a beginner meditate?

Start with three to five minutes a day. A short practice you keep up beats a long one you abandon.

Is meditation religious?

It doesn’t have to be. The techniques here are secular attention training and need no particular belief system.

What’s the difference between meditation and mindfulness?

Mindfulness is one style of meditation — paying open attention to the present. Meditation is the broader category, which also includes loving-kindness and focused-attention practices.

Conclusion

Meditation fits into a daily routine in the morning, during a break, or in the evening, whichever suits you best. There is no single correct way to do it, so it is worth trying a few different styles before settling on what works.

Meditation is one of the practices built into a week with Uluwatu Surf & Yoga Retreats, alongside daily yoga and surfing; see the meditation page for how it is taught on retreat. Reserve your spot on an upcoming week.

About the author

Written and taught by Captain Bingo (ERYT500), who leads all yoga, breathwork, meditation, and wellness sessions at Uluwatu Surf & Yoga Retreats and has taught internationally for more than 30 years. Meet Captain Bingo.