I'm new to meditation: Where do I start?

You're an entrepreneur or busy professional, and you're wondering why you should start a meditation habit? Great, let me convince you! You are already ahead of 95% of others by simply reading this and having an interest in meditation. Maybe you have dabbled with meditation before, maybe you are completely new to the idea of you actually sitting down to meditate and it all feels a bit unlike yourself to try it out. I have been there, and I will try to show you why you should absolutely start a meditation habit today! 

The endless benefits of meditation for you

Meditation is unlike any other skill. Meditation is a meta-skill. This means that it affects all other things you do. It is all encompassing. That’s because meditation leads to a huge increase in self-awareness and self-reflection, amongst many other things. This spike in self-reflection is clearly visible even in beginners who just started out. Being highly aware of your own thoughts, emotions, thinking patterns and reactions to your environment is a priceless quality to possess. It is so important, in fact, that the time spent acquiring that quality through meditating is well-worth the effort and struggle you put into learning it. Let me give you a quick example of how this could apply in your own life. 

Let's say you’re having a very stressful, chaotic day at work, in the past your strategy was probably to put yourself second, and put all the work that is due first. Logically, this makes sense: You have so much work to do that there is no time left to think about yourself or your own needs during the day. Since you started meditating, however, you will change your strategy. Now, you will put your own well-being first that day, and your work second. Counterintuitively, that will make you more productive, because you will perform much better and get the work done faster and better. 

Also, since you are now more self-aware because of your meditation habit, you listen to your body and mind, thus you never forget to remember when it’s time to drink some water, for example, or go for a 5 minute walk to clear your mind. Don’t believe me? Try it out! On your next workday, put yourself first and do the things I described above. Take your time, don’t rush yourself. You will no-doubt notice the increase in productivity, alertness but especially in the reduced stress you experience. You will also get more work done and deliver higher quality results. 

Being self-aware is not the same thing as being critical of yourself. The huge difference is the following: Being self- aware is non-judgemental. Through meditation, you are taught to notice everything that is going on, both inside and outside of yourself, and you are “un-taught” to judge the thoughts, emotions, thinking patterns that you or other people are showing. Being critical of your own performance at work can be useful, so long as you don’t take it too far and turn it into a toxic form of constantly being overly judgemental of yourself and others.


With self-awareness, however, you don’t face this problem. You cannot ever be too self-aware, because it is non-judgemental in nature. There are an endless amount of benefits to high self-awareness, but some notable ones for entrepreneurs and business people are the following: 


  • Increased productivity and performance
  • Increased discipline and work ethic
  • Increased control over emotions
  • Increased communication skills
  • Increased listening skills
  • Increased compassion and empathy
  • Increased IQ
  • Increased positive thinking
  • Reduced stress and impulsive reactions
  • Reduced negative self-talk
  • Tendency towards a healthier diet
  • Tendency towards a healthier lifestyle
  • Much, much more... 


My free meditation guide for beginners dove tails very nicely with this blog post and goes into much more detail on how to get started with meditation as an entrepreneur or high performance individual. You can get the free Meditation Guide For Beginners in the box below this blog post.


Breath Awareness Meditation

Breath Awareness Meditation is the number one form of meditation for beginners to notice very fast results. Usually, it takes a while before the results of your meditation practice truly start to show. With Breath Awareness Meditation, however, the results are quite quick to show, especially if you are a beginner. This meditation is the absolute best for stress-relief. Because the breath is such a crucial part of life, we can use it during Breath Awareness Meditation to calm ourselves down, alter our brainwaves to a more relaxed state, and signal to our brain and body that we are safe and relaxed.


Health benefits of Breath Awareness Meditation

The health benefits from doing Breath Awareness Meditation consistently are practically endless, and so are the positive effects for people with a busy lifestyle. To name a few of the most important benefits: Very fast stress-relief, quickly calming yourself down, reducing anxiety, fear or any negative emotion, slower heart rate, increased energy and focus and much more. Especially for people who are prone to panick attacks or anxiety, this is an amazing exercise.


So how do you start out with Breath Awareness meditation? Let me explain this in a very simple, step-by-step process.


Practicing Breath Awareness Meditation

  1. Sit comfortably with your spine upright and your eyes closed. 
  2. Set a timer for 5 minutes. Make sure you won't be interrupted for the duration of the session. 
  3. Take a comfortable yet deep breath in for 4 seconds through your nose. Count the seconds in your head. Try to breathe from your stomach area. If you cannot do this yet, breathe as you usually would.
  4. Hold your breath for 2 seconds at the top of your inhalation. 
  5. Slowly and mindfully breathe out through your mouth for 4 seconds. 
  6. Repeat. 


Follow this simple illustration to start practicing immediately for 5 minutes and notice the benefits for yourself!

Source: Healthline.com

More advanced versions of Breath Awareness Meditation

The exercise above is the most basic form of Breath Awareness Meditation. Once you are really comfortable with this beginner version, and you have been practicing it for a few weeks at least, you might want to consider upping the ante a little bit. More advanced versions of Breath Awareness Meditation are able to get you in an even deeper state of relaxation, resulting in an even calmer mind and body.


For this first advanced version, simply increase the inhalation and exhalation time from 4 to 6 or 8 seconds, and holding your breath for 4 or 6 seconds instead of 2 can already improve your practice. Be careful, however: Only increase your time when you feel comfortable breathing in and out in a slow, controlled manner.


Start out by mastering the first version of Breath Awareness Meditation, and only then look into increasing your timing. Before you start doing more advanced version, also make sure you are comfortable breathing from your diaphragm or belly. Once you are comfortable with this, you can move on to more advanced versions.



This is a very brief overview of the basics of Breath Awareness Meditation. Be sure to download my ebook below for a more in-depth look on how to perform this critical form of meditation for beginners. 


Hopefully this will get you to start exploring the fascinating world of meditation. Just remember that there is way more to it than what was discussed here, but we will explore more advanced topics in the future. For now, have fun and explore this basic form of Breath Awareness Meditation. If you want better and faster results with meditation while minimizing your time spent, why not jump on a free call with me. We can chat for a few minutes and I can give you some valuable tips on how to get you on your way to a lifetime of happiness through meditation. 


Thomas V

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Thomas V online meditation coaching for entrepreneurs and business people

Thomas V is the founder and executive coach of Thomas V coaching and has been meditating practically his whole life, although he only got serious around the age of 16. He is a fully certified meditation coach and practitioner. He is now on a mission to get as many people, mainly busy entrepreneurs, to meditate too, and enjoy the endless benefits it provides for body, mind and soul. By applying a science-based approach to meditation, Thomas can ensure amazing results for his clients, time and time again. If you would also like to enjoy the benefits of a well thought-out, science-based meditation habit, feel free to schedule a free video call here.


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a year ago

Absolutely loving breath awareness, you explained it in a great way. Thanks

Thomas V
a year ago

Glad to hear Breath Awareness meditation is working out for you, Richard. Keep practicing!

Xander C.
a year ago

I feel so much lighter after just 5 minutes of this! Is it okay to start out with the advanced version you described if I seem to have no problem with it?