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Meditation for beginners

Meditation is the ability to focus on one thing only – to allow your inner chatter to fall away, leaving a sense of deep stillness and inner calm.

It is also the way to find the path to your inner self.  Some people see it as a “coming home” a way to connect with the essence of your soul.

Yoga and meditation are inextricably bound. In Yoga, meditation is one of Patanjali’s eight limbs and referred to as Dyhana – one of the steps to spiritual enlightenment.

Benefits of meditation:

There are sooo many benefits that it’s pretty much a given that we should do it – but getting started is incredibuly challenging. But starting is the hardest step. Still not convinced, then just read what a few minutes of meditation can do for your mind and body…

1: Reduce muscle tension – by decreasing the stress response

2: Deeper breathing will lead to increased oxygen to your muscles and you’re less likely to feel stressed/tension

3: Your immunity is strengthened, as the adrenaline (fight or flight) response is lessened.

4: Increases your blood/lymphatic circulation, imporves digestion and gives you more energy.

5: Should find it will help ease insomnia, tension headaches, anxiety, panic attacks .


It will give you more space and detachment to look at issues in your life and address them. It will also improve your focus.

Types of meditation:

There are several ways to meditate and it’s a case of trying a few and seeing what works best for you.

1: Breath watching (notice your breath)

2: Visualisation (having a peaceful and tranquil scenario in your mind – a special place just for you).

3: Mantra (sound – eg: Om)

4: Japa – using objects such as Japa Mala beads

5: Walking – focus on your feet placement – the connection with the earth (try this as you push your pram).

6: Object focus eg: Trataka (candle gazing)



How to do it:

White light exercise

1: just “be”

Find your focus, release thoughts and inner chatter, let go of expectations and be mindful of your posture

Busy mind and scattered thoughts? then rein them in…

Visualise – imagine them as clouds, or drifting downstream/ mind screen/ write them down…

What do you need?

  • cushion
  • chair/meditation stool
  • shawl blanket (as your temperature will drop slightly)


You may want to have a quiet corner in your home to make an altar, where your regularly practice meditation.

  • candles/oil burner
  • things connected with beauty/nature eg: shells/flowers
  • perhaps messages to yourself – positive affirmations – collage exercise


Deepak Chopra once said you need to practice something daily for a month for a month for it to become a habit.

Want to learn more? then join up to Katie’s general, pregnancy or mums and bubs classes where we practise all of these lovely, calming techniques.I also run private classes and corporate yoga sessions. Did you know meditation will increase your focus, output and productivity!!  Email for more info 🙂

Email: katie@katiebrownyoga.com