A Guided Beginner Meditation Session

Welcome to For a Zen Life’s beginner meditation session.
Meditation is a practice that lets us experience a deep sense of stillness
by reminding us to be mindful of our breath, our body, and our mind in the present.


Meditation can aid you in releasing the need to react to any unneeded thoughts or feelings which may be present by reminding you that you can always return to the sensation of the breath, letting it ground you in the present and provide an experience of calmness throughout your whole body.

You can begin this meditation by finding a quiet and comfortable space where you won't be disturbed - you can even meditate where you are right now, if you want to.

Make sure you find a position in which you will feel completely comfortable – it can be sitting in a lotus position, or even lying down – whichever works best for you.

Once you’ve found the perfect position,
you can gently close your eyes and take your attention to your breath.
Take a deep breath in through your nose, hold the breath in for just a moment,
and then slowly exhale through your mouth, letting out a quiet sigh…

Take a few more deep breaths, letting the breath find its own natural pace,
making sure that you’re breathing in a way that feels comfortable.
If any distracting thoughts happen to appear, know that it’s okay
- just notice them without becoming attached to them, and gently return to your breath. Become aware of the sensations the breath brings, the way your body moves with it.

Feel how your chest is expanding on the inhale…
Feel how it’s slowly contracting on the exhale…
Feel the coolness of the air as it enters through your nostrils…
Feel its warmth as it escapes through your lips…
Use this moment to notice how you are currently feeling

- Are you experiencing any tension in your body?
Acknowledge how your body feels while focusing on your breath,
focusing on the relaxation that needs to take place.

Feel how you are softening the tension on the inhale…
How you are releasing it into the air on the exhale…
Notice how your breathing is becoming deep and balanced,
making you feel lighter and calmer, making your body become softer.

Take a moment to enjoy this peaceful feeling, letting it soothe you and uplift you.

To deepen your meditation experience, you can use a Mala.

The Mala is a great tool that can help you focus your attention while you meditate, as it provides something to come back to when your mind starts to wander.

One way to incorporate the Mala and its natural stones into your meditation is by holding your mala with one hand, letting it drape across your fingers, and then turning each stone between your middle finger and thumb each time you inhale and exhale, completing a full breathing cycle.

If you’re interested in finding a Mala that is perfect for you,
feel free to check out our Mala collection at

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