Start Here: A Beginner's Meditation

Start Here is the first of a series. A short meditation for complete beginners or those with little time to spare, but want to drop in. These meditations are highly effective for calming the nervous system and easing tension and stress.

Transcript

Welcome.

My name is Raquel Jordan.

This is a short meditation practice for those who are just beginning on their meditation journey.

I want you to find a comfortable seat and preferably so that your spine is upright or supported and ideally you find a quiet place.

And then I'm going to ask that you turn your phone on silent and do not disturb.

And the practice that we're going to do today is going to be placing one hand on your heart and one hand on your belly.

And we're going to focus on the breath.

Just one focus on the breath.

So go ahead and place one hand on your heart and one hand on your belly.

And if you feel more comfortable keeping your eyes open,

I recommend that you look at something like a little spot on the floor or the wall that isn't moving so that you can take most of your focus internally to the feeling of your body rising and falling underneath your hands.

And if you can,

Close your eyes and start to feel the breath move in and out of your body.

You might start to notice that there's one area of your body that feels like it's moving more than another.

Is the hand on your heart moving more,

The hand on your belly?

And then I want you to try to take the breath into the area or the hand that's moving the least amount.

Focus on softening in that area of your body and welcoming a bigger breath in.

If you've noticed your thoughts have wandered or divided,

Bring your attention back to your breath.

Now try to breathe into both hands evenly at the same time and exhale from both at the same time.

Again,

Notice if your mind has wandered,

Bring it back to the hands and back to the breath.

Now start to notice if anything has shifted for you in your feelings,

Your attention,

Your breath.

And if you find you want to continue with this practice for a little bit longer,

Feel free to pause this recording,

Continue on your own.

This practice is now complete for the first session of your meditation.

Congratulations.

Thank you for practicing with me.

Namaste.

Reviews

1st time listening...participating ..I'll do the next tomorrow

Awesome

Quick, yet effective!

Lovely meditation - calm, kind voice & clear, helpful guidance. Thank you!

Great, short meditation!

Beautiful voice. Very relaxing and helpful guide for a complete beginner.

Great meditation and such a soothing voice.

First try with meditation ever, I will go deeper after this first session.

One of my favorites I've found yet

Beautiful pacing & voice. Looking forward to more from Raquel!!

This is a very good first meditation for someone who has never meditated before or who is coming back to meditation after a long break that they took at a beginner level. I would highly recommend it for those circumstances. However, there is a lot of explanation in this recording that anyone who has meditated more than a few times knows very well. Therefore, the actual meditation time is shortened by the amount of time spent on this very basic instruction.

Great for first timers....but not as good for a bit more experienced person who has only 5 minutes to meditate, because you probably end up meditating less than 3 minutes.

This meditation was very helpful...🙏

I have never meditated before. I finished this session feeling relaxed and calm, right before bed this is perfect. Thankyou. Namaste

Really nice. I felt calm and connected to myself. Thank you for meditating with me. Xx

A lovely wind down at this time. Thank you🙏

It's a great guide meditation for beginners.

Great exercise.. I look forward to doibg it again.