Meditation for Beginners: How to Start a Daily Sadhana
By Yogishri ·
Sadhana means a sustained, daily practice. For a beginner, the aim is not dramatic experience but a small, reliable habit that deepens with time.
1. Choose a time and a place
Early morning or early evening works well for most people. Use the same quiet corner each day; the routine itself becomes a support.
2. Sit comfortably and steadily
Sit on a cushion or a chair with the spine upright and the body relaxed. Stability matters more than a particular posture.
3. Settle the breath
Breathe naturally through the nose for a few minutes, letting the exhalation become slightly longer than the inhalation.
4. Rest attention on one support
Choose one object — the sensation of breath at the nostrils, or a short mantra repeated silently. When the mind wanders, notice it and gently return. Returning is the practice.
5. Start small
Ten minutes a day is enough to begin. Increase slowly once the habit is steady.
Common obstacles
- Restlessness: lengthen the exhalation and soften the body.
- Drowsiness: sit more upright, open the eyes slightly, or practice at a more alert time of day.
- Doubt: judge the practice over weeks, not single sittings.