Learn How to Meditate

Mindfulness Meditation

Maybe you’ve tried meditating in the past, but have quickly given up. You decided you’re no good at meditation, or that meditating is too hard. Or maybe you quit meditating because you think your brain just doesn’t work that way and you’re not able to meditate.

But meditation is much simpler than you might think. There’s no need to make your mind go blank and try not to have any thoughts. It’s perfectly fine to have thoughts while meditating, we all do. And we all get distracted while meditating. And when we meditate our minds wander, often constantly.

DBT mindfulness skills

When we meditate we simply notice when we’re having thoughts, and try not to allow these thoughts to carry our minds away. And we try to become aware whenever we’ve gotten distracted, and then refocus our attention back into the present.

The video below outlines five simple steps anyone can do to learn how to meditate. The videos that follow offer some more tips on how to meditate. And these are followed by some simple guided mindfulness meditations that you can use to help you meditate. And if you’d like to learn how to meditate in more detail, please check out my complete mindfulness meditation course. The first four lessons are free!

Learn How to Meditate

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How To Meditate Course Contents

Below is a list of the posts in this meditation course. These links also appear in the sidebar of each post, or below the posts on mobile devices.  

Guided Walking and Breathing Meditation

Sometimes sitting meditation can be difficult. We get distracted, bored, uncomfortable or just find it hard to sit still. And if that’s the case, we can try walking meditation. The meditation below helps us practice mindfulness as we walk. We combine paying attention to our breath and paying attention to our footsteps.

The first video teaches how to do this meditation and contains a short, guided version. Then there’s a longer guided version in the second video. And we can also do this meditation without using guided instructions.

Guided Walking and Breathing Meditation Instructions

Extended Guided Walking and Breathing Meditation

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Guided Mindful Breathing Meditations

If we’re having trouble keeping our attention focused on our breathing, these mindfulness of breath exercises can help teach us how to follow our breath.

Following Your Breathing By Counting Your Breaths

Following Your Breathing By Measuring Your Breaths

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Three Minute Breathing Space Mindfulness Meditation

The three minute breathing space is a simple mindfulness meditation developed for Mindfulness Based Cognitive Therapy (MBCT). It brings us in touch with our thoughts, our moods and emotions, and our bodies, and helps us reconnect to the present moment. To learn more about MBCT, please check out my MBCT Course.

Learn the Three Minute Breathing Space

Three Minute Breathing Space Meditation

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Guided Relaxation Mindfulness Meditation

In this 20-minute Guided Relaxation Meditation we connect with our breathing while moving our attention through our bodies, relaxing each part as we go. We can use it to calm anxiety and panic, and even to help us sleep.

This relaxation exercise in adapted from the CBT for Insomnia program developed by Dr. Gregg Jacobs at Harvard Medical School. For more detailed information about his online CBT-I program, please visit https://www.cbtforinsomnia.com.

Guided Relaxation Meditation for Anxiety

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Mindfulness of Breath Guided Meditation

Below you’ll find a couple of short guided mindfulness of the breath meditations that are a great way for beginners to get started with meditation.

3 Minute Mindfulness of Breath Guided Meditation

5 Minute Mindfulness of Breath Guided Meditation

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How to Deal With Feeling Restless While Meditating

We can often get restless when we meditate, and have trouble sitting still. But that doesn’t mean we need to stop our meditation. There are many things we can do to deal with feelings of restlessness when we meditate.

How to Manage Feeling Restless During Meditation

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Managing Emotions and Discomfort While Meditating

When we meditate, it’s not uncommon to experience emotions, or physical discomfort. If this happens, we don’t need to stop meditating. It doesn’t need to disrupt our meditation. We can learn how to manage emotions and discomfort when we meditate.

How to Deal With Emotions and Discomfort While Meditating

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How to Deal with Mind Wandering While Meditating

Whenever we meditate, our minds will start to wander. Meditation isn’t about preventing our minds from wandering. Instead, we simply try to notice whenever our minds have wandered during a meditation, and then gently redirect our attention back to where we want it.

So if you’re new to meditation and you find your mind is always wandering, try not get discouraged, because this happens to everyone. A wandering mind doesn’t mean you don’t know how to meditate, or that you’re bad at meditation. It doesn’t mean your brain works in a way that makes it impossible to meditate. All of our minds wander when we meditate, and there are things we can do to manage mind wandering when we meditate.

Managing Mind Wandering During Meditation

If you have any questions or comments, please leave them on the YouTube video page.