How to Begin to Meditate

Ashley Turner
by Ashley Turner
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How to Begin to Meditate

Meditation is one of the most crucial aspects to cultivate more peace and happiness in life. As a yoga and meditation teacher, it is the first thing I recommend to all my students and clients to build self-esteem and intuition, hear their truth, make skillful choices, improve communication, increase creativity and productivity and let go.

A Simple Meditation: How to Meditate

The first step to meditation is to focus on the breath. The breath and mind work in tandem, so as breath begins to lengthen, brain waves begin to calm and slow down.

1. To begin the meditation, sit comfortably in your chair with your shoulders relaxed and spine tall. Place your hands mindfully on your lap, close your eyes and as much as possible eliminate any stimulus that may distract you.

2. Watch your breath. Simply notice your breath flowing in. Flowing out. Don’t try to change it in any way. Just notice.

3. Silently repeat the mantra: “Breathing In. Breathing Out.” As your mind begins to wander, draw it back to your breath. Notice that as your breath begins to lengthen and fill your body, your mind begins to calm.

4. Consistency is Key. Try to do this breath meditation for 10 – 15 minutes first thing in the morning and/or at night. Be consistent with your meditation practice, particularly if it is difficult to sit still as you begin. Shorter meditation sessions on a regular basis are more productive than long sessions every few weeks.

Yoga is meditation in motion. Much like I teach in my “Element: 5 Day Yoga” DVD, matching the awareness of breath with the movement of yoga can also bring the body and mind to a meditative state. I hope you’ll enjoy this easy to follow meditation sequence from my video.


About the Author

Ashley Turner
Ashley Turner

Ashley Turner is a renowned yoga-meditation teacher, licensed psychotherapist, author and speaker. Known for her innovative fusion of neurobiology, psychology and yoga, she is the creator of several best-selling yoga DVDs including “Element: Yoga for Weight Loss.” She is also the creator of the Meditate Online Course. Ashley works with clients worldwide via Skype and leads transformative events worldwide. For more inspiration, visit

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5 responses to “How to Begin to Meditate”

  1. Avatar stepha says:

    Very well explained!:) thanks!:) will try to meditate:)

  2. Avatar Nick says:

    I prefer to meditate laying down. You can let your whole body relax, however, it often puts me to sleep too. That’s why I only do it at night.

    • Avatar Arie says:

      I agree! Deep breathing excercises have definitely allowed me to have more peaceful nights since I’m able to fall asleep so smoothly. Sometimes I will tense every muscle in my body and release during these excercises. That is just an old trick I learned during my hypnotherapy sessions.

  3. Avatar Lids says:

    I really never meditated before, for some reason I get scared like something or someone will take over my mind/body. I think I feel that way from growing up in a religious home that and horror movies I have seen. It makes it for a bad mix lol

    • Avatar RIK says:

      i to grow up in a religious home. And thought that same thing. That it was against my religion to meditate. I’m beginning to understand that this may not be the case. How did you fully overcome that?

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