5 Tips for Beginner Meditators

Tips for meditation

Have you been thinking about meditation and how it can benefit your emotional, physical and spiritual health?

Here at The River Source, we firmly believe that meditation is a powerful tool in recovery. It’s not just beneficial for recovering addicts but for their family members as well.

Meditation is an excellent way to become more peaceful, focused and appreciative. It reduces worry, anxiety, and discomfort. Above all, it helps you to better understand yourself and your purpose in life.

However, meditation is not something that comes easy at first. It takes practice, so don’t get discouraged. Some people get frustrated when they don’t see immediate results, but you must be willing to put in the time. It will be well worth it, we promise.

Here are five beginner tips for practicing meditation. Let’s get started.

Tip #1: Start Small, 3-5 Minutes is Ideal

Beginner meditators should start with small sessions of about 3-5 minutes. In fact, you can go shorter than 3 minutes if you feel like the session is too long.

Do this once a day for a week, and then slowly add time onto your sessions. It’s best to practice meditating in the morning when you’re well rested and won’t forget about it later in the day.

Tip #2: Don’t Get Caught Up in the Details

The purpose of meditation is to calm negative thinking, so don’t bring new concerns into your sessions. Some people worry about the way they sit, where they sit, how they’re breathing, etc. You can work out the details later, but for now, just choose a place that is quiet and comfortable. That’s all you need to be successful!

Tip #3: Pay Attention to Your Feelings and Breathing

As you settle into your session, think about how you are feeling. Are you anxious? Tired? Busy? It’s important to take note of your mental state before you begin meditating.

Once you are settled in, focus on your breathing. Follow your breath as it travels into your nose and down into your lungs. Count “one” as you breathe in and “two” as you breathe out. Repeat.

Tip #4: Return to Breathing When Your Mind Wanders

Your mind is going to wander. There is nothing wrong with that. When this happens, bring your mind back to your breathing. It can be frustrating when this occurs, but this is why you practice meditation. It will become easier over time.

As a matter of fact, once you find it easier to focus your attention, you can explore different feelings that come up. While you want to stay away from emotions like anger or frustration, there are others that you can explore in a meditative state.

Tip #5: Don’t Expect to Have a Completely Clear Mind

Many people think that meditation will purge all the negative thoughts from their minds. But the brain never stops working, and so there will always be thoughts running through your head. Instead, view meditation as a constructive tool for helping you to become more peaceful and aware.

The River Source is a holistic addiction treatment center. Meditation is one of the many alternative therapies offered at our centers. If you would like to learn more about our approach to helping drug and alcohol addicts with their recoveries, call us today.


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