Meditation for Beginners Guide: 5 Basic Techniques to Chill While Job Searching


Meditation for beginners means just taking the time to focus and calm the mind.

This meditation for beginners guide covers the definition of meditation, what you need to do it and 5 techniques to chill while you job search.

Looking for a new line of work can be stressful and stress feeds self-doubt. Meditation helps you connect with your spirituality and focus your mind. It calms anxiety and makes you feel good.

Meditation Defined

Meditation is a mental exercise that is intended to raise awareness of yourself and your spirituality. It can help you focus on the present.

We all have our true self inside of us who can get buried by worrying about the future and getting stuck in the past.

Meditation stops the mind chatter and allows you to have a greater perspective on your life. It is a time to connect with my soul — the true essence of who I am.

You can spend 5 minutes or 50 minutes meditating. At first, it might seem weird. How can something as simple as breathing or focusing on a candle flame help me to calm down or focus? Trust me, it works.

It’s like a time out and it can do wonders for your life.

Can Meditation Find You a Job?

Remember, you are not looking for a job, you are looking for work that you love. In a Soul-based Job Search, how well you know and love yourself will be reflected in your job search.

When you meditate, you focus on who you are beyond your body, mind and everyday stuff like your job.

Once you realize that you are a spiritual being, you will realize that you have the resources, creativity, and courage to create work that you love.

Meditation can get you to that new level of awareness.

Meditation For Beginners — What You Need to Practice

The basic elements of a meditation practice include:

  • A quiet place to practice
  • A poised posture that is comfortable
  • An object to focus on
  • The ability to develop a passive attitude without any attachment

Let’s look at each of these elements in-depth.

A Quiet Place to Meditate

Meditation, especially for beginners, can seem a bit intimidating.

It is important to start the process off right by finding a comfortable place.

You need a space that will allow you to feel completely relaxed and has no distractions.

How to Meditate at Home

Home is a good place to create a meditation space. You can choose anywhere you are relaxed — a favorite chair, on your bed, or a quiet spot outside.

Make sure you can close off the area so pets, children and other people who live in your home don’t interrupt your meditation.

You can set up a simple meditation altar that will strengthen your intention to create a meditation space.

If you have no alone time at home, you could go to a place of worship, a park or botanical garden.

Good Posture

Another basic element of meditation is good body posture. Later in the article, are four positions you can try. The position you choose affects your meditation practice.

While the most natural posture you can take is the sitting position, you need to choose a pose that makes you feel comfortable and focused. Try to avoid using postures that can lead to falling asleep, like lying down or reclining. 

Something to Focus On

When you begin a practice of meditation, you need to have something to focus on.

This can be a mantra, the breathing process, bodily sensations, or any other object such as a flame from a candle (real or imagined). Focusing on one of these helps to keep random thoughts from distracting you.

A Positive Attitude

The final basic meditation element that you need is a positive attitude. I wrote another article that you might find helpful in cultivating a positive attitude when you set goals and visualize attaining them.

When you have a positive attitude, you can look at the external distractions and your internal thoughts in a different way. Having a passive attitude allows you to watch the thoughts as they come and go in your mind, without having any attachments to them. 

Meditation for Beginners Positions

This is a demo of the classic meditation pose sitting cross legged.

Meditation for beginners is not really any different than for those who have practiced it for years. It can bring you clarity and relaxation.

Unfortunately, for many beginners of the practice, sitting for long periods can get downright uncomfortable, leading to an ineffective session. While the lotus or cross-legged position is the most popular, it may not work for you if you have back problems or another condition that would make sitting this way uncomfortable.

The Astronaut

The astronaut posture is essentially an inverted sitting position. Rather than resting your back against a chair, you lie on the floor with a chair supporting your legs. To give your head and neck some extra support, place a pillow under your head. Place your hands on the floor beside you and begin your session.

The Corpse

The corpse position may sound harsh, but it is good if you have a bad back. You simply lie down on your back, on a bed or the floor. Rest your hands beside you, palms facing upward. Your feet are shoulder-width apart, and you head can be on a pillow.

The Prayer

The prayer pose is a modified kneeling position. Kneeling for more than a few minutes can be no bueno. Instead, you can use a kneeling bench with a padded, sloping top. The kneeling bench tilts your back forward slightly, taking the pressure off your lower spine when you assume the position. To keep your knees from feeling the pain, place a cushion between the floor and your knees to prevent bruising.

The Sleeping Buddha

Next up, is the sleeping Buddha. This position involves laying on your side on a flat surface. Place one hand under your face for support. Rest the other hand on the side of your body. Bend your legs slightly, resting them on top of each other. Place a pillow between your knees.

Meditation for Beginners: 5 Techniques

breathing is a popular technique in meditation for beginners. A neon sign says just breathe.

When it comes to meditation for beginners, the practice should be as simple as possible. These are five meditation techniques that will help you build your concentration.

This is one of the best techniques if you are trying meditation for beginners. It’s so easy. This breathing technique has been done for thousands of years. When you pay attention to your breathing, you can focus your mind.

1. Just Breathe

The breathing technique starts with you getting in a comfortable position. Close your eyes and slowly observe your breathing. Note how it feels as you inhale and exhale. If your mind wanders, just focus on your breathing.

2. Mindfulness

In mindfulness meditation, the goal is to be completely present in the moment. The way you do this is you pay attention to every sensation in your body. You can start with the feel of your breath and how your lungs feel. You can feel your muscles relax as you go deeper into the meditation. Try not to judge or overthink it.

3. Mantra

A mantra is simply a sacred word, like “aum” or another phrase that has meaning for you. Repeating this phrase can relax your mind. If saying the mantra out loud is not appealing to you, you can say it in your head. It will still have the same benefits.

4. Walking

If you are not one to sit and relax, you can still have a great meditation session on a walk. You can do this anywhere. Get into the movement and out of your head. feel your body as you move.

Note the sensations and focus on your heels striking the pavement and your arms as they swing at your sides. Feel your breath get quicker. Focus your mind on the movement of your body. 

5. Empty Your Mind

Empty-minded meditation is just as it sounds. It is a free-for-all with your thoughts. Pretend they are clouds and you are watching them float by. Hmmm, that one looks scary, it’s a worry about going to the dentist next week. Ooooh there’s one! It looks like the lobster roll we had on the beach in 2002.

That was the best day. Just let the thoughts go in and out of your mind. If strong feelings come up, observe them and move on.

3 Strategies to Build Your Meditation Practice

Get an App

So now that you know how to meditate, you can start your practice. Don’t worry if you are not sure what to do. There are some great meditation apps to keep you from getting bored.

The insight Timer is one of the best meditation apps out there. Hands down.

It offers a free and premium version. The premium one will cost you $5 a month. The free one is amazing and has more than 27,000 guided meditations. A lot of free apps let you do about four things, then the paywall goes up.

Not this meditation app. There are meditations for waking, sleep, anxiety, abundance, peace, and so many other topics.

The Insight Timer app features a timer, which is helpful for sleep-inducing meditations. You can also track how long your sessions are and how many times a week you meditate.

The premium version offers courses and additional features such as the ability to listen to the meditations offline. The app is available for iPhone and in the GooglePlay store.

Take a Meditation for Beginners Class

If you happen to be in the Austin, Texas area, you can check out the Meditation Bar. Traditional bars are gathering places with alcohol.

This bar invites anyone who wants to be a “regular” in their meditation practice. The Meditation Bar has classes including a relaxation session and a wake-up session to start your day.

Meditation classes can be a great way to learn new techniques and to find people that enjoy meditating just as much as you do.

Buy a Meditation Cushion

Do you need a meditation cushion? A proper cushion can be a visual signal that the area is for meditation. Besides who doesn’t want to be comfortable while connecting with their innermost self?

While you don’t technically need a cushion, your spine and tush will thank you for it, especially if you have hardwood or concrete floors.

The job search can take its toll on your confidence and leave you feeling drained.

Using this meditation for beginners guide, you can focus your mind and stay calm. You can meditate anywhere, it takes very little effort to get started and you might like it. Give meditation a try. Go inside yourself to create a reality that reflects the true you.

Tracey Lamphere

Tracey Lamphere, M.S. IMC is the editor of Job Affirmations, a publication that provides information and ideas to use mindfulness, positive affirmations, and visualizations to transform your career.

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