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The Essential Guide to Meditation for Beginners

We’re all seeking something to bring about ease and relief in our hectic lives. Perhaps we are searching for something that helps us unlock our potential, or we may feel tired of being on the “hamster wheel” of life and the ever-repeating known.

The simple answer many people land on is meditation. But, with all the techniques available to us in the digital age, it can be overwhelming to know how to understand meditation for beginners. It can be challenging to tell the differences between different styles of meditation, or perhaps we’ve dabbled in a few practices, but nothing has stuck.

We’ve compiled this simple guide to meditation for beginners to help give clarity to this topic. We hope in this way we can begin to support you in establishing a regular meditation practice.

A Guide for New and Experienced Meditators Alike

Not new to meditation, but new to Vedic Meditation?

If you don’t consider yourself a ‘beginner meditator’ and have, in fact, tried several forms of meditation, like mindfulness meditation or compassion meditation, but had little to no success, this article will be helpful information for you.

This guide will give a detailed look into meditation techniques for beginners. Specifically we will provide a look into the practice of Vedic Meditation, which differs from the techniques mentioned above.

What should a meditation practice do? What benefits should I expect?

One of the most important aspects for a beginner meditator is to understand how the meditation practice they are embarking on works.  If we’re planning on dedicating time and energy into the practice, we should have a thorough understanding of how we’re spending that time.

Each meditation style has its benefits, and a technique that helps the practitioner of that style achieve those benefits. Some meditation practices take the mind and body into higher levels of activity and excitation for benefits that arise in that change in activity levels. Other styles of meditation may look to activate a certain part of the brain to assist in anxiety, performance, or compassion.

Vedic Meditation takes a refreshing an holistic approach to wellness.  Instead of looking to troubleshoot specific areas, Vedic Meditation gets to the heart of the matter: insufficient rest that causes stress accumulation in the body.  When we strip all of the imbalances of the body down to its core cause, we find that it’s stress and fatigue that drive the large majority of the issues we face today. Vedic Meditation works to reverse the trend of stress accumulation to bring natural harmony in every aspect of our mind and body. And once greater rest and stress release is achieved, life begins to unfold in a variety of supportive ways that may look different for each meditator.

How to learn meditation

Vedic Meditation is a mantra-based meditation practice with its roots in Veda. Veda is an ancient body of knowledge that dates back 5,000 years, and provide the foundation for other widely used practices, including yoga and Ayurveda.  The roots of Chinese medicine and Buddhism are also found in Veda.

The mantras we use in Vedic Meditation are unique and distinct from other mantras you may have learned elsewhere. They are a specific type of mantras called Bija mantras, and have no intended meaning in any language. And when you use it in a very specific way inside meditation, the bija mantra helps a meditator to begin the process of easy, natural relaxation into the quiet states of awareness within our mind and body.

Vedic Meditation is an easy and effortless technique that works for everyone. You don’t need a meditation app, a sacred space, or even the ability to focus your attention. You sit comfortably with your eyes closed twice each day and allow the mind and body to rest easily.

It’s also noteworthy that Veda predate the organized religions we recognize today. So if you’re concerned this practice might be “too spiritual”, we encourage you to keep reading. Vedic Meditation is for anyone who wants to experience more ease and enjoyment in life. There is no spiritual prerequisite.

Vedic Meditation is easy to learn and easier still to practice. Sometimes beginning meditators who have tried other practices think it won’t work for them because they really can’t stay focused. So, if you are reading this because you have failed at other techniques, or simply think you are “not good at meditating,” you’ve come to the right place. Vedic Meditation is designed especially for you.

There are no prior experience necessary to begin practicing Vedic Meditation. You’ll want to find a teacher who can teach you in person and start the process of getting to know them to see if they are a good fit for you.

Day 1 of learning Vedic Meditation: Receive Your Mantra

Beginners in Vedic Meditation will start their four-day course by receiving their personalized mantra in a short gratitude ceremony. Your mantra is a sound that has no intended meaning in any language.  You’ll use as your vehicle for quieting the mind in meditation.

We don’t share our mantra with anyone. This makes it special and specific to you. We don’t write them down, we don’t record them, and we don’t tell our loved ones.

Only you and your initiator will know your mantra. Your mantra is a unique sound, not a word, which has the quality of charming your mind to transcend its endless chatter and drop you into a deep and restful state where you’ll discover the source of all happiness and creativity.

Your mantra is the vehicle that gives you a direct path to transcend the thinking layer of the mind into quieter and quieter states of awareness.

Days 2-4 of learning Vedic Meditation

The following three days are a fun series of meditation classes for beginners. They are specifically geared towards getting you set up for success in your meditation practice. Days 2-4 will include lessons on meditation and the mind. We’ll talk about the mechanics of the mind and where our thoughts and feelings come from. You’ll also learn the physiology of stress and how to effortlessly integrate this practice into your daily life.

Most often, I teach group courses for beginner meditators.  In group courses, you benefit from hearing questions and experiences from others in the group, which will enhance the learning experience. In-person courses are the best place to pick up meditation tips for beginners you couldn’t easily locate in your previous online searches. Plus, there’s the fun added benefit of having a community of beginning meditators you can engage with as your practice grows.

Can’t I just buy a book?

You may have searched ‘meditation techniques for beginners or ‘how to meditate for beginners’ and found your way to several books on the topic. It’s true that many meditation books for beginners are compelling because it does temporarily provide the feelings of happiness and peace that we all crave.

You certainly won’t be the first person with a bookshelf filled with mediation books for beginners, but never have made it past a few pages in any of them. Or perhaps you finished them all and did find some of the knowledge comforting and inspiring, but ultimately found that the tips and techniques they offered didn’t seem to have any lasting effect on your life.

In order to truly integrate these practices into our daily life and have access to sustained inner fulfillment, we need more than a book. We need to be taught to sustain a regular practice of twice-daily meditation. For this, we’ll want to go analog and find a teacher we can learn with in person.

The Value of Learning In Person

The practice of learning Vedic Meditation requires a teacher who will take you through a comprehensive four-day course, lasting about 90 minutes each day, so that you have all the tools you need to be self-sufficient in your practice when you’re done.

The tradition of Vedic Meditation has been passed down through centuries as an oral tradition. This means that you can’t buy a book or download an app to practice it. Your teacher is uniquely qualified to initiate you as a Vedic Meditator. A qualified teacher of Vedic Meditation will have spent years practicing meditation, engaging in advanced knowledge courses, and studying the mechanics of this practice so that they can best support you in your practice.

A bonus feature that many enjoy about the 4-Day Vedic Meditation course is that it provides the opportunity to practice together for the first few days with other beginning meditators. You’ll also have the opportunity to ask any questions about what we’re noticing during our meditations and what verify and validate your experiences with a highly trained instructor.

During this time together, we also learn how to integrate this practice into our schedule. In this way, we can set ourselves up to receive all the benefits of a simple, consistent meditation practice. Building new habits, especially life-changing ones, takes more than just an app on our phones.

The value of personal instruction by a teacher who has had years of training and meditation is immeasurably. There is no replacement for this high-touch, tailored experience of learning to meditate.

Find a teacher you connect with

Once you complete the four-day course for beginners of Vedic Meditation, you’ll have all the tools to be a self-sufficient meditator.  However, this doesn’t mean that you’ll have to go at it along for the rest of your meditation journey.  One of the best parts about learning Vedic Meditation with a qualified instructor is that you’ll have access to your teacher to support you for life.

Sometimes we will wonder if we’re meditating correctly. Other times, we may have new experiences while inside – and outside – meditation, which we have will questions about. It’s also common to experience a change in our schedule or routine which makes prioritizing our meditation difficult. It could even be that we just want to report back on all the bliss we’re experiencing in our lives now that we’ve been practicing regularly twice a day for a few months.

Whatever all reasons, having a teacher to support and guide you will help you sustain your practice and allow you to gain mastery over the practice.

Because this is a lifelong practice with so many benefits, you should find a teacher that you resonate with deeply. This practice is for your personal benefit, so it’s important to find someone whose knowledge and vibe can best support you in it.

When looking for a teacher, it’s always good to visit their website and their offerings to get an idea if they’re a good fit for you. If you can’t find anyone in your area, reach out to that teacher and see what recommendations they have. In some cases, we may learn from one person and find ourselves connecting with a different teacher as we continue with our meditation practice.

This practice should always be approached with ease.  If your relationship with your teacher does not feel easeful, take note. Consider cultivating a new connection with another teacher.

Meditation for beginners: Learn one technique at a time

It’s often tempting to rush to try many techniques at a time to see what works best.  And while we do recommend you take the time to understand different styles of meditation before choosing the right one for you, it’s best not to implement many techniques at one time as it can be hard to decipher what is working and what isn’t working as well for you.

You’ll want to set yourself up for success by giving every practice you’re curious about its own space and time to reveal its benefits for you. If you are a person who has dabbled in other techniques before getting curious about Vedic Meditation, it’s a good idea to put aside your previous meditation experiments so that you can enjoy this technique from a fresh perspective.

We always recommend learning Vedic Meditation on its own and practicing it for six weeks. In this way, you’ll be able to carry out the research on Vedic Meditation solidly and be able to assess and measure its benefits clearly.


Vedic Meditation is an ‘and’ practice, not an ‘or’ practice.  No other practices can be harmed by Vedic Meditation, nor can Vedic Meditation be harmed by other practices. In fact, many students report back that all the other practices they enjoyed work even better as a result of practicing Vedic Meditation and introducing a baseline of bliss and present moment awareness into their lives.

To see the full benefits in every practice you follow, allow yourself to take things one at a time. In this way, the benefits of each practice can be fully realized and appreciated. Integrating multiple practices is simple: allow yourself two twenty-minute sessions per day for your Vedic Meditation practice, and then enjoy your other practices in between.

You may find that as time goes on, other practices may naturally drop away as you get clearer on what techniques are giving you the most benefit.  Often, Vedic Meditators will share that after practicing Vedic Meditation as their foundational technique, other meditation styles they used to enjoy aren’t as necessary in their daily routines.

What’s next?

As we have discussed, Vedic Meditation is taught in person over the course of four consecutive days. You’ll first attend Introductory Talk. This can be done over Zoom at a time that fits easily into your schedule.  You’ll be able to ask me any questions you have about the practice and decide if it’s the right time to learn Vedic Meditation.

Most beginner meditators come to the practice simply hoping to feel less stressed. You’ll start to feel the burden of stress lift in the first few days of learning. After meditating for a few months, you may want to continue your learning to accelerate the benefits.

You’ll be able to attend online group meditations, attend retreats, take advanced knowledge courses, and learn advanced meditation techniques.

If you’ve made it through this article, you’re likely you’re feeling charmed by the sound of this technique. I encourage you to follow your intuition and take the next step to learn more.

To learn more about Vedic Meditation for beginners, contact me and we’ll get you booked for an Introductory Talk and start the process of unfolding a better, more blissful you.


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