Meditation 101 A Beginner’s Guide (Meditate in 4 Steps)


Hello, everyone. My name is Olivier, and welcome to my YouTube
channel. In today’s video, I’m going to show you how
to practice mindfulness meditation using 4 simple steps. By the end of this video, you will have a
simple tool that you can use to reduce your stress and anxiety, but also help you calm
your mind and your body. If you like to learn about different mindfulness
practices or meditation techniques, consider subscribing to my channel. Every Tuesday, I will be posting a new video
on these topics and show you how you can apply these tools into your daily life. Before we get started with the steps on how
to meditate, it is useful to understand what is mindfulness meditation and how it can help
us in our daily life. Mindfulness meditation is the simple practice
of bringing our attention to our experience in the present moment. What does it mean? That means paying attention to our breathing,
to our body sensations, to our feelings, or to our thoughts. For today, though, we will just focus on how
to pay attention to our breathing. These techniques, this meditation technique,
is called mindful breathing or mindfulness of the breath, and it is a foundation of mindfulness
meditation. In future videos, I will show you how to pay
attention to your body so you can learn to relax it and also how to pay attention to
your feelings and thoughts so you can transform the difficult experiences that we sometimes
have when we experience longingness, or fear, or anger, or anxiety, but I will also show
you how to practice mindfulness to cultivate joy and happiness in every moment of your
life. Mindful breathing is a practice of paying
attention to our breathing as it is happening in the present moment. Mindful breathing is extremely helpful in
our daily life. I’m sure you can recall many times where you
felt so preoccupied by a worry or a project that you could not fall asleep or you could
not enjoy your free time with your friends or when you were taking a walk outside. By focusing your attention on just your breath,
you will be able to stop your thinking, thinking about the past and the future. This, in itself, is a great source of freedom
and relief. Now, I am going to show you how to practice
mindful breathing. Step number one. Sit comfortably. The first step is to find a comfortable sitting
position. You can use a chair. You can use your couch or the side of your
bed, if you’d like. If possible, maintain your back straight so
that you feel more energized and you feel more stable, but if you do, try not to tense
up your body. If you have back issues, then lean against
a chair. It’s perfectly fine. Once you find a comfortable sitting position,
you can gently close your eyes. Step number two. Find your anchor. Your anchor is the part of your body through
which you will observe your breathing. Take a few breath and see where in your body
you feel the sensation of breathing the most clearly. For some, that can be at the tip of their
nose. That can be at the back of their throat, at
the level of the chest, or of their abdomen. If you’re unsure, just put the palm of your
hand on top of your belly and observe the rising and falling of it. Step number three. Follow your breath. The third step, you just need to rest your
attention on your anchor and follow the in-breath and out-breath. Follow the air coming into your body and the
air coming out of your body. As you are breathing in and out, try to let
your breath be natural. Try not to control it or change it in any
ways. One exercise I like to do is to label the
in-breath “in” and to label the out-breath “out,” so as I’m breathing in, I say silently
to myself, “In,” and as I’m breathing out, I say silently to myself, “Out.” This exercise helps me to focus on my breath
more easily and more quickly. Once you do that, after a few moments, you
will have a little bit more focus, and then you can try noticing when your in-breath begins
and when your in-breath ends. The same thing for your breath. Try noticing when the out-breath begins and
when it ends, and maybe you will be able to notice the little spaces between the in-breath
and the out-breath. Step number four. Notice and come back. After a few breath or after a few moments,
your mind will have most likely drifted away somewhere in the past or somewhere in the
future. Maybe you start having some thoughts about
a project or the things that you need to do next. When you notice that your mind has wandered
away, just notice the thought and come back to the breath. Use the breath as a home base, as an anchor
for your mind, for your attention. Having thoughts and getting lost in thoughts
is no more doing meditation, so when this happens, no need to judge yourself. This happens to everybody, so simply notice
and come back. This will happen many times during your sitting
meditation, so it’s fine when it happens. What’s important is to notice that your mind
drifted away and then to bring it back to the breath, so it’s a constant noticing and
coming back, noticing and coming back. Imagine a snow globe. When you shake it, all the snowflakes will
be floating around, but if you let the snow globe rest on the table, after a few moments,
the snowflakes will start settling down at the bottom of it. Mindfulness meditation is like this. By focusing our attention on the breath, we
allow our thoughts and our emotions to settle down so we can have more clarity and feel
more calm. If you are new to meditation, practice mindful
breathing five or 10 minutes a day. You can use a timer, or you can use guided
meditations. Next week or very soon, I will have a set
of guided meditations, so make sure you come back to my channel and check out the playlist
on guided meditations. My last tip for today is, mindful breathing
can be practiced at home when everything is calm and we have our timer and so on, but
it can also be practiced throughout the day whenever we have just a few moments, so when
you are waiting in line at the grocery store or when you are stuck in traffic jam, so you
can take five or 10 mindful breath. This will help you to feel more grounded throughout
the day and help you feeling more calm as well. Are you new to meditation, or do you already
have a meditation practice? Please let me know it in the comment sections
below. Also, if you have any questions about today’s
instructions or you’d like me to cover any specific topic about meditation or mindfulness,
again, please use the comment sections below so I can address them in future videos. To stay in touch, you can visit my website
at, and there, you can subscribe to my mailing list. If you found the content of this video helpful,
don’t forget to hit the Like button below and share it with your friends and family
if you think that the content of today’s video would be beneficial to them. Next week, I will address some of the most
common challenges that we encounter during meditation. Thank you for watching, and see you in the
next video.


23 Responses

  1. Peaceful Breathing

    February 25, 2019 11:45 pm

    Thanks for watching! Are you new to mindfulness meditation or seasoned? Also, what questions/challenges do you have mindfulness/meditation?!

  2. Kathy Risley

    February 26, 2019 5:26 pm

    Thank you for sharing this great beginners video for mindful meditation, I liked how very simple you explained it all. Will for sure add to my shared videos and look forward to your next.

  3. Cindy-lou Schmidt, Broker, REALTOR® - RE/MAX - Serving Waterloo Region and surrounding area

    February 26, 2019 6:38 pm

    This is very relaxing to listen to you. in my line of work it can be very stressful so I have been looking for someone that I can connect with and learn from easily. Subbed!

  4. Island Life Fishing

    February 26, 2019 7:00 pm

    I love meditation and am always wanting to learn more. I am #56 👌👊
    Great video and keep it up!!!

  5. Eric Sutherlin

    February 26, 2019 10:16 pm

    Great intro to mindful meditation! Exactly what I needed today and reminder to practice. Looking forward to your next videos

  6. dann le

    February 27, 2019 4:19 am

    La méditation 🙏🙏🙏est un grand bienfait. Merci Olivier pour cette très intéressante présentation. Belle continuation.

  7. Amanda Pasciucco

    February 27, 2019 2:24 pm

    Subscribed! Just my kind of content! I do meditations as well, so thank you for sharing your technique with me 🙂

  8. A Real Kitchn

    February 27, 2019 5:30 pm

    Thank you for the step by step – I know meditation is so important and I really need to look into doing this daily.

  9. Tu Hoc

    February 28, 2019 4:39 am

    Thank you so much for your sharing. I off my meditation practice for awhile and now by seeing your video I stared to meditate again . Looking forward to see your next video.

  10. Daniel Starling

    March 5, 2019 4:46 am

    Nice introductory video. What other kinds of mindfulness practices are you planning to do?

  11. chelsea fc

    April 29, 2019 11:04 am

    Thank you for the great video. I have a question do we have to inhale through the nose and exhale through the mouth? Can we inhale and exhale through the mouth? Because i can take deeper breath if i inhale through the mouth.


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