Meditation: A Guide for Beginners


Meditation: A Guide for Beginners Kristin Carrera Contributor Miami Mom Collective

When I first heard about meditating I thought, there is no way I can quiet my mind long enough to meditate. My mind literally runs at 100 miles per hour, or at least that’s what I imagine it to run at if my mind was a car. I’m like that dog in that movie when they see a squirrel and they go off running. 

I was starting to read a lot of motivational books and I read one that talked about meditating in the morning. It starts off with waking up at 5 am or an hour before your usual wake up time. STOP! Wake up at 5 am?! Yes, you heard right. It wasn’t going to be easy but I had to step out of my comfort zone. I knew that I needed something for my anxiety. So here I go I thought. Alarm set, clothes set out for the morning, water by my nightstand. As I went to sleep I repeated to myself, I can do this. I’ll wake up energized and ready to meditate. 

Don’t Snooze

Snooze, snooze, snooze… Well, you get it. But I finally got up and was ready to try this whole meditating thing out. My mind wouldn’t shut off. I felt confined to my own chaotic mind that wouldn’t quiet down. Frustration was just part of the process but I wasn’t giving up. I found some YouTube meditation guides and some techniques that I will share with you.

I’m happy to say that I have been meditating for some time now. I most recently started waking up at 4:45 am to workout with my girls online and then get my meditation in. Yes, you heard right. I wake up at 4:45 am. And although sometimes it’s hard to wake up so early, I push myself up and get ready for my day because I know when I work out and meditate my day starts off just right. 

4 Easy Steps

Step one

Say positive affirmations the night before. I wake up with ease every morning. The morning brings me happiness. Whatever you want to say, repeat it and imagine yourself waking up in the morning early and having it feel right to you.

Step two

Set your alarm and set it to the week so that you don’t forget to turn it on each night. I have an iPhone and you can set your alarm Monday through Friday and add the weekends if you like. When your alarm goes off, count 3,2,1, and get up. Don’t think about it, just do it! Your mind is going to go to the negative areas like I’m so sleepy, I just want to go back to sleep, I can just do this later. NO! Stop right there, stop making excuses and count 3,2,1 and get up!

Step three

Drink water, your morning tea, coffee, whatever it is, and do a few stretches and/or workout. (This is my preference. You can always meditate first then workout, but I do advise you to do a few stretches just to wake up your body.) 

Step four: MEDITATE!

  • Find a quiet space. If you have kids that wake up really early you can try to meditate at night as soon as they go to sleep. Take a nice hot bath or shower and meditate once your body is fully relaxed. This is one of the reasons I wake up at 4:45 am, I’m able to get my workout in, take a nice shower, and meditate before the kids wake up. I even have a little me time to just sit in the quiet or catch up on my business. I like to sit on the floor on top of a pillow with my salt lamp and diffuser on.
  • You can use YouTube meditation videos. I do this all the time. I love the ones with morning affirmations. It calms my mind. I focus on the person’s voice and I’m able to get in a meditation zone. Focus on your breath and remember to take deep breaths in and slowly let it out, releasing all the tension in your shoulders and your neck.
  • If you don’t want to use a voiced meditation video, you can use one that just has a high vibration music sound. This is calming to the mind. Whenever you feel that your mind is drifting off, acknowledge the thought and push it back out of your mind and reset. This is totally normal and it still happens to me. If it’s a negative thought or feeling, I acknowledge it and I picture myself pushing it out and throwing it away.
  • Do a 30-day challenge. Challenge yourself to meditate for 30 days because the first week is easy. After the second or third week, a lot of people stop. Start with 30 days and see how you feel. 

Did you know that famous people like Oprah, Tony Robbins, Hugh Jackman, Derek Jeter, and so many others meditate? There is something definitely to it. Since I have started I see an increase in my activity and a decrease in my anxiety. I challenge you to 30 days of meditation and I would love to hear back from you and see how you are doing. 

Remember deep breaths and focus on the positive using positive affirmations.