Meditation for Beginners: Easy Steps to Find Inner Peace by Dr. Vishnu Subramani

Meditation is a powerful tool for finding inner peace; even if you’ve never tried it, it’s easy to begin. For beginners, sitting still for an extended period or silencing your mind can seem intimidating However, simple steps can gradually ease you into a consistent practice As explained by Dr Vishnu Subramani, incorporating meditation for beginners into your routine can unlock the mental clarity and calm that comes from taking time to focus and center yourself

Start by finding a comfortable space where you won’t be disturbed Sit in a relaxed position, whether on a cushion, chair, or even lying down just make sure your back is straight and comfortable Close your eyes to minimize distractions, but don’t feel pressured to keep them shut if you prefer to gaze softly downward Begin by focusing on your breath, paying attention to the sensation of air entering and leaving your body Don’t try to control your breathing; simply observe it If your mind wanders, gently bring your focus back to your breath without judgment.

Once comfortable with deep breathing, try adding a body scan to your practice. Start from the top of your head and mentally scan down through your body, noticing any areas of tension or discomfort As you focus on each body part, breathe into that area, imagining the stress melting away This technique helps you become more aware of physical sensations, promotes relaxation, and helps you feel more present in your body

If your mind drifts too much, a mantra or affirmation can help Repeating a simple word or phrase can help you stay focused and calm You can choose anything that resonates with you words like "peace," "breathe," or "relax" can be effective.

As you continue practicing, gradually increase the time you spend meditating Even starting with just five minutes a day can make a difference in how you feel Over time, you’ll notice that your mind becomes more centered, and the practice will help you find inner peace With consistency, meditation can be a simple yet powerful tool for managing stress and improving your overall well-being.