Beginner’s Guide to Meditation

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I decided to kick off 2020 by updating my Beginner’s Guide to Meditation!

Here’s what’s new:

  • I expanded the section on the benefits of meditation to break out some key benefits. This way you can see all the amazing ways that meditating regularly improves your life!
  • I added new links to more guided meditations.
  • I updated the rest of the post for more clarity and resources.

Enjoy the 2020 update! I hope this post inspires you to start or strengthen your own meditation practice.

Over the past several years, meditation has come fully into the mainstream. There are lots of studies on its benefits, you can find meditation videos all over YouTube, and there are multiple apps dedicated to meditating.

surrender meditation gabby bernstein card deckAnd yet, throughout my years of being a meditation teacher I’ve witnessed all kinds of resistance to the practice. I still do. The most common excuses for not meditating are, “I don’t have time,” “I can’t sit still,” and “Meditation is for yogis and super-spiritual people.”

Does this sound familiar? If so, I’m here to bust the myth the meditating is difficult and not for you.

Meditation is for everyone! It doesn’t have to take much time or effort, and everyone can sit still. Even if it’s just for a minute. I’m on a mission to make meditation fun and accessible for everyone, so I created this beginner’s guide.

Before we go any further, let’s begin with a few definitions so you can get familiar and comfortable with the language. Sometimes the lingo can feel off-putting, but like most things you’ll pick it up quickly.

What is meditation?

First, what is meditation? Meditation is a practice that trains your mind. If that sounds a little vague, it’s because there are many types of meditation done for different purposes.

Transcendental Meditation

One of the most popular meditation practices in the U.S. is Transcendental Meditation, or TM for short. Transcendental Meditation is practiced twice a day for 20 minutes. During this time you sit comfortably with your eyes closed and silently repeat a mantra. A great resource on TM is the book Transcendence by Dr. Norman Rosenthal. I learned TM a few years ago and I wrote a blog post about how powerful it is.

Mindfulness meditation

Another popular practice in the U.S. is mindfulness meditation, which is based on stillness and calming the mind. Mindfulness meditation often involves sitting comfortably and paying attention to your breath, your physical sensations and your environment. When your mind wanders, you gently bring it back to the present.

Kundalini meditation

gabby bernstein miracles now book kundalini meditationI teach Kundalini meditation. This type of meditation uses mantras, breath work, mudras (hand positions) and even physical movements. All the meditations in my book Miracles Now are Kundalini practices.

But even before I became a Kundalini student, I designed my own stillness practice based on different tools I’d learned throughout my life.

Guided meditations

I love guided meditations because they’re very easy to follow. During a guided meditation, a teacher guides you (in person or via audio or video) through a  practice. Guided meditations are great for both beginners and long-term meditators!

I created these free guided meditations that you can download instantly. All you have to do is press play, listen and follow my guidance!

de-stress in 10 minutes a day | gabby bernstein free meditations

What are mantras?

Another term that comes up a lot is mantra, which I mentioned above. What is a mantra?

Simply put, a mantra is a word or sound that you repeat while meditating to help focus the mind. Mantra comes from Sanskrit. Man is the root of the word for “mind,” and tra is the root of the word for “instrument.”

Mantras help us disconnect from that stream of thoughts constantly flowing (sometimes rushing) through our minds. Keep in mind that not all forms of meditation use mantras.

My all-time favorite mantra is part of a powerful Kundalini meditation that I like to call the Miracle Meditation, aka the meditation to expand into intuitive knowing. You can find my guidance on it here.

The benefits of a meditation practice

Meditating has physical, mental, emotional and spiritual benefits. Here are 4 major benefits to having a meditation practice…

1. It calms your nervous system

gabby bernstein meditating|meditationNumerous studies prove the mental and physical health benefits of meditating. Meditating stimulates and strengthens the vagus nerve, the longest nerve in our bodies. The vagus nerve helps regulate our breathing, heart rate, digestion, circulation, muscles and more.

Meditating is also proven to lower cortisol levels. Cortisol is an important hormone when it’s within a healthy range. But far too many of us have heightened cortisol levels because of daily stress. This leads to all kinds of issues, from anxiety and poor sleep to digestion problems, high blood pressure, headaches and even heart disease.

The good news: Research shows that meditating reduces cortisol, thereby easing stress, anxiety and many physical symptoms. Your reduced stress also decreases inflammation and boosts your immune system!

2. You become less reactive

I used to be very reactive, which never worked out well for me. Inevitably, responding based on my first impulse led to a sense of regret and further complicated whatever issue I was dealing with. It was especially harmful in relationships, because I’d get very defensive and reactive when faced with arguments or challenges.

I finally got so fed up with myself that I decided to change — to make a proactive decision rather than succumb to reactions.

In stillness we can hear our intuition guiding us.

Instead of doing what I always did when a challenge arose, I chose to do nothing. I chose to breathe through the discomfort and be still. In that stillness, I could hear my intuition tell me how to navigate the rest of the conversation in order to find peace more quickly.

It’s thanks to my meditation practice that I was able to get to this place of stillness in the midst of conflict. This is available to all of us: Neuroscience research shows that meditation helps us to be less emotionally reactive and more grounded, centered and mindful.

3. You recognize spiritual guidance more easily

A meditation practice isn’t just for relieving stress or silencing your racing thoughts. It does do those things — but it does so much more, too. When we meditate, we can transcend the energy of this world and step into a place of love.

By slowing down your breath and shifting into a peaceful, connected state, you can more easily receive spiritual guidance. This is because your energetic vibration is very high and you’re attuned to the love of the Universe.

In this state you’re receptive to intuitive guidance and signs from the Universe. This guidance is always available to us, but we often block it. Meditation helps us allow it.

4. You can do less and attract more

I can do less and attract more | Super Attractor card deckThis goes hand in hand with being able to recognize spiritual guidance more easily. Meditation helps us not only notice that guidance, but also to act on it and rely on it regularly.

There is a force of love within us and around us supporting our every move. The way to access this force is to simply get out of the way. When we’re stuck in our logical and practical thought system, we can’t connect to the infinite wisdom that is available to us at all times.

We believe that our will is what makes things happen. But the secret to feeling good and living the life we want is to stop relying on our own strength. We stop trying to control. We do less so that we can attract more.

Meditation gets us out of the way! Being guided doesn’t mean we give up our own decision-making ability. It means decisions come more easily. We feel clear and directed rather than uncertain and hesitant. When we encounter obstacles, we know we can sit in meditation, focus on feeling good, and let solutions come forward.

You can experience the benefits of meditation right away

You too can experience this power, intuition and connection by following the simple meditation steps outlined below. Remember that we call meditation a “practice” because that’s exactly what it is. It’s a habit. You do it to feel good. To calm and clear your mind and energize your body. To connect to the Universe.

You can begin experiencing the benefits of meditation right away. And over time they will grow greater and greater.

To help you demystify your meditation practice, I’ve created a beginner’s guide of 10 tips. These tips will help you start your own meditation practice, stick to it, love it and experience awesome benefits.

Beginner’s Guide to Meditation

1. Anyone can meditate. You’ve just gotta want it!

Like any practice, you have to want to do it in order to achieve results. It can be hard to start a meditation practice because it seems so foreign from what we’re taught to do.

Tweet: Meditation is a practice for everyone. It doesn’t have to take much time or effort, and the rewards are miraculous. @gabbybernstein

But I have good news: Meditating is much simpler than we make it out to be. Beginning your practice requires only your slight willingness. Your desire to experience something new is all you need to get on a new path.

Let’s set the intention to begin your practice now. Affirm this statement out loud to yourself:

I am open to meditation and I welcome a new practice into my life.

This simple statement will give you all the energy and enthusiasm you need to continue reading this guide and beginning your practice. It’s very important to accept that anyone can meditate as long as they want to.

2. Create a meditation space.

gabby bernstein in her meditation space with candles and 'the universe has your back' card deckIt’s great to create a space in your home that is quiet, uncluttered and serene. This space can be dedicated to your practice.

But if space is tight or you travel a lot, no worries! You really can meditate anywhere. You can meditate on a park bench, at your desk, in the bathtub and even on the subway.

However, if you can, create a sacred space to meditate in. You can keep the space minimalist or fill it with items that inspire you, like tapestries or rugs, crystals, a yoga mat, a small fountain, beautiful art, mala beads, plants or a card deck.

Even if you have a small apartment, you can set up a meditation pillow and light a candle.

3. You DO have time to meditate.

You have a minute to spare, right? One minute a day spent in stillness can change your life. Commit to one minute a day and use this practice to silence your mind and calm your energy.

The One-Minute Breath

For one minute, follow this breathing technique:

Breathe in for 5 seconds
Hold your breath for 5 seconds
Release for 5 seconds

Practice this breath pattern for one minute a day.

Here’s another great meditation that you can do in one minute or less every day!

4. Meditate by finding peace in your pulse.

Meditation can be as simple as finding your pulse. This foolproof tool from my book Miracles Now is very easy for meditation newbies. I call it Peace Is in Your Pulse because it improves your concentration and brings calm to even the most scattered mind.

Peace Is in Your Pulse meditation

  1. Sit comfortably cross-legged on the floor.
  2. Lightly close your eyes and focus on the space between your eyebrows (the third-eye point).
  3. The mantra is Sat Nam (which means “truth identified”).
  4. The hand position (called a mudra) is simple. Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip.
  5. On each beat of your pulse, mentally hear the sound of Sat Nam.

You can use Peace Is in Your Pulse anytime, anywhere and experience great benefits in just one minute. Practice it daily to develop your intuition and calm your mind.

For more guidance, watch this video:

5. Practice the “Peace begins with me” Kundalini technique.

This technique is an awesome, easy Kundalini meditation that’s fast and effective. You can do it anywhere.

Gently press your thumb against your index finger, then your middle finger, then your ring finger, then your pinkie finger.

When you touch your index finger, say: PEACE
When you touch your middle finger, say: BEGINS
When you touch your ring finger, say: WITH
When you touch your pinkie finger, say: ME

Breathe deeply as you say each word. Go as slow or as fast as you’d like. Use this technique while you’re standing in a long line, do it under the desk in a work meeting or even in the middle of a fight with a partner or friend.

This technique will get you through all kinds of crazy emotions and help you release resentment fast.

6. Meditate on the train.

Do you take a train or bus to work? Instead of scrolling through your phone, use that time to get centered. Here are two easy ways to get started meditating on public transportation!

You can download my guided meditations and listen to them on the subway, on the bus or in your car while you’re safely parked. You can also explore all my meditation albums.

attract everything you want with gabby bernstein's free guided meditations

Mantra for your commute

During your commute it’s helpful to repeat a mantra to yourself as you inhale and exhale.

Try this:

Breathe in: I love life
Breathe out: I am supported

Or on your way to work you may want to meditate on this mantra:

Breathe in: I love my job
Breathe out: My job loves me

Reciting a mantra while you connect to your breath can be a very powerful way to meditate.

7. Make cooking (and other activities) meditative.

gabby bernstein cooking pasta | beginner's guide to meditationIf you enjoy cooking or baking, turn it into a meditative practice. When you’re in the kitchen you can detach from your day and get creative, even if you’re just whipping up spaghetti!

The next time you feel stressed out after a long day of work, cook a delicious meal.

The key is to be deliberate. When you walk into the kitchen, set up everything you need. Play relaxing or energizing music. Take your focus off your to-do list and onto serving your soul. Enjoy the process and then enjoy the meal. Cooking is one of my favorite ways to get into the flow and feel connected.

If you aren’t into cooking, you can turn other activities into meditative practices. You can achieve a meditative flow state by dedicating some time to a favorite hobby like painting or knitting, or even while cleaning! When you bring in mindfulness and do these activities deliberately and with joy, they can become meditative experiences.

8. Meditate while you walk.

gabby bernstein walking among autumn leaves | beginner's guide to meditationYou can find a meditative moment even when you’re walking. Walking is actually a great time to meditate because it keeps us from rushing and allows us to slow down, calm down and get grounded.

Try this simple practice the next time you’re running errands, stretching your legs on your lunch break or even grocery shopping. Slow down just a bit and make your walk meditative.

  1. Take a deep breath with every step.
  2. Feel the soles of your feet and focus on being more grounded with each step
  3. Use a mantra while you walk. With each step recite this mantra: “I am, calm now.”

Whenever you’re stressed, you disconnect from your body and your power. Get more grounded and connected with a walking meditation. You’ll actually enjoy your walk and feel much better when you arrive at your destination.

You can also listen to this guided walking meditation.

9. Find your Zen with meditation apps

Many people blame technology for their stress, lack of connection and anxiety. Tech overload keeps us up at night, often literally.

But there’s a new trend happening. Instead of being a source of anxiety or FOMO, our phones are becoming tools for stress relief. The growing trend is that people are turning to these channels for guided meditations, positive affirmations, empowering content and stress relief tools!

Check out a few of my favorite meditative apps below.

My Favorite Meditation Apps

Spirit Junkie Appi celebrate all the greatness in my life | gabby bernstein spirit junkie app

Start your day with a meditative moment through my Spirit Junkie App. The idea is simple but powerful. Each morning when your phone alarm rings, check your daily affirmation. While you’re still cozy in bed, clear your mind and meditate for a few minutes on the message, allowing it to sink in and soak your soul. Then start your day with a positive, confident attitude. The app is now available for both iPhone and Android!


As a meditation junkie I’m a huge fan of Headspace. I love this app because it makes meditation very easy for folks who are new to the practice. The app contains easy tools to help you focus more, sleep better and experience more Zen. I recommend this app to anyone who’s new to meditation or just feeling stressed out.


This awesome app is really cool for starting a meditation practice. It uses an ancient meditation technique known as Trataka, which involves fixing your internal or external gaze on a point of attention. The app lets you focus on a moving ball or the “Om” mantra to get into a breathing pattern and calm your mind. You’ll be feeling super relaxed in just 10 minutes. (Also available for iPhone.)

10. Get grounded after meditating

gabby bernstein taking a walk in the woods | beginner's guide to meditationWhen you finish meditating, it’s important to ground yourself. You may want to stomp your feet on the ground. Have a snack or drink some tea.

Do something that gets you back into your body before going back to your daily routine.

Why it’s important to rest after meditating

In Transcendental Meditation it’s suggested that you rest for two minutes after meditating. This rest period helps you reorganize your energy and get back into your body.

If you quickly jump out of your meditation and start checking email or posting on Instagram, you may feel very shaky. Moving too quickly can even give you a headache or make you feel anxious. Take a few minutes to sit in a relaxed manner or lie down and rest. Let your body recalibrate.

Finish your meditation with a positive intention

It’s also helpful to set an intention for the rest of your day once you finish your practice. Seal the deal with a positive intention like this one: I choose to carry this peace with me for the rest of the day. Set yourself up to win with a silent prayer after meditating.

It’s okay to feel awkward when you first start meditating!

When you first start your meditation practice, you may feel awkward or even uncomfortable. That’s totally normal! You don’t have to be an instant expert to benefit from meditation. You can expect thoughts to pop up throughout your meditation. Instead of getting frustrated, try to let them pass. We are human and this is just how our minds work.

If you meditate with a mantra, gently return to it whenever you catch your mind wandering. In mindfulness meditation, teachers often say to detach from those thoughts by seeing them as clouds floating in and out of your mind. The more you practice meditation — even if it’s just for a minute or two each day — the better you’ll become. But it’s not a contest or a competition. Like I said earlier, meditation is a practice.

There are all kinds of ways to meditate and lots of tools to help you create a meditation practice that’s right for you. If one doesn’t quite click, try another. Let yourself adjust to this new habit and make it your own. Just remember: Anyone can meditate as long as they want to. That includes you.

Get a new guided meditation every month!

Miracle Membership by Gabby Bernstein

Want a new guided meditation from me every month? Check out my Miracle Membership! Every month I share brand-new content, including a guided meditation accessible to people of all levels.

When you’re a Miracle Member, you can expect different types of meditative practices each month, including:

  • Relaxation meditations
  • Manifesting meditations
  • Kundalini meditations
  • Meditations for confidence
  • Emotional Freedom Technique guidance
  • And much more

In addition to a new meditation every month, Miracle Members also get a new podcast episode, a recent or past lecture I’ve given, stunning mantra art, a high-vibe community and more!

Check out the Miracle Membership.

Next steps for meditation beginners

I want to close out by giving you even more meditation resources. These are accessible to everyone, including complete beginners.

Do you think you don’t have time to meditate? I debunk that thought here! And in this blog I show you how meditation actually expands time.

Need a way to release anxiety fast? Try the technique of alternate nostril breathing.

Calm your mind and balance your mood with the Kundalini meditation known as Kirtan Kriya.

Can’t stop judging yourself or someone else? Release that judgment by practicing Emotional Freedom Technique (also known as tapping).

Deepen your spiritual connecting by free-writing in a journal after you meditate.

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  1. Thank you for your teachings Gabby
    All the tools you offer (tapping, meditation prayer, yoga) resonate & help EXCEPT journalling. I’ve bought nice note books & I’ve tried (a teeny tiny bit) but something is blocking me & I really struggle with the journaling process. I fear it’s not private & am triggered by painful experiences of people reading my diaries when I was younger. But the invitation to journal keeps showing up & I’m not sure how to keep ignoring it or how to just embrace it? Would really appreciate any guidance you might have! Simone

    1. Simone, a good starting point might be to try journaling about the things you loved to do as a kid or perhaps you could try a gratitude journal. If you are being triggered by painful experiences as a child, we suggest checking in with a trusted therapist to help you work through these experiences and emotions. May these posts be helpful to you:

  2. Hey Gabby, thanks for your great article on how to start meditation. It’s really not difficult if you want to. I find your little Kundalini meditation awesome and will integrate it into my everyday life.
    Greetings from Germany, Christian

  3. Just wanted to thank you gabby for creating a free source like this with so much information that is specific, and broken down for people who are brand new. I will be following along. Thank you

  4. Hi I’m reading your Super attractor and page 96 we have meditation for lifting the veil and I typed the address but can’t find free audio version of this meditation.
    Please help me as I want to try it.
    Thank you

  5. Dear Gabby….(off topic, a bit…)

    Count me in as one who has trouble with meditation. I simply cannot seem to quiet my mind. Last night, after working all day with no lunch (stockbroker/investment advisor), instead of going “out”, I ended up at a Longhorn Steakhouse, alone in a booth with a Wall St. Journal.


    Then I went to nearby Barns and Noble, and picked up my 3rd “Gabby” book, Spirit Junkie. I feel as if you are talking to me in the first chapter.

    I’m in my office now, reading and crying, reading and crying. Will it end?…..

    My depressed state is due to a potentially massive IRS balance, in which they are threatening to foreclose on my home…….despite payments in the last year of about $40,000. Imagine: Me, constantly helping clients manage their (often large) portfolios, successfully, yet, me personally being technically “broke”.

    My self-image has completely caved in. I have nobody to blame but myself. In our area, I’m one of many small, self-employed businesses that, behind the scenes, are getting hammered financially. (One cannot watch a TV program very long now without a brokerage firm ads for “Zero Commissions”.) Such ads are aimed at people like my…….right towards a sensitive area below my belly button. (You get the drift….)

    Such marketing, over the last several years, plus, some unfortunate health items out of the blue, have taken a toll, despite the grind of 61/2 days and nights per week. ( about 4 days off in last 4 years……)

    Gabby, A. I’m having trouble meditating, and B, Can you (please?) define further the “Holy Instant”?

    Thank you, Dan

    1. Hi Dan,

      Showing up and sharing here is a sign that you’re ready to make some big shifts.

      If you are having trouble meditating, my suggestion is to start with guided meditation. Since prayer is the medium for asking and meditation is the medium for receiving– what we are really practicing (in meditation), is listening. My Inner Guidance Meditation album is designed to to help people practice listening to their intuition. A nice place to start might be practicing the morning meditation. This is just a suggestion. Let your intuition guide you.

      The Holy Instant is the moment that we recognize that there is another way of seeing things. It’s the moment that we recognize that even if we have chosen fear in the past, we have a new opportunity to choose love/faith. It’s the shift in perception from lack and limitation to creative possibilities. It’s the moment that we remember that only love is real.

      I hope this helps!

  6. Hi Gabby,
    Thanks your the tips. As a nurse, my focus has always been providing care to the patient and family. However, at times I find myself depleted of energy. Today my focus is How can I be of service if I’m emotionally and physically exhausted?

    Excited to embrace on a spiritually charged wellness journey .


  7. For nearly a year I used your “Seeing the World In Light” meditation every morning. It was my favorite and most effective guided meditation and really changed the way I saw the day ahead. But it looks like it’s not available anymore on YouTube! Where can I find your beautiful meditation? Thank you for sharing who you are with the world and spreading that light to others.

  8. Hi Gabby! I am so grateful for your lovely work and your books and teachings! I am 14, I live in Australia, and my auntie gave me your book, the Universe Has Your Back, last year. I have loved learning and growing through meditation and my spirituality and I feel so grateful for the present moment. The other day while my family and I have been away on holiday I noticed a man with the Super Attractor book that I have just finished reading and I was so excited and grateful. I love being part of this community. Thank you Love, Holly xoxo

    1. Hi Holly, thank you so much for taking the time to send me this thoughtful message. I’m so grateful that my books are serving you and that you’re already establishing a spiritual practice! Keep shining your bright light! xoxo

  9. Hey Gabby
    I ve been practicing meditation since 2018 because of health issues and a burn-out. I was full of anxiety, in a toxic relationship with no real grounding, no self love, no family connections. I started with mindfulness ( light watkins) then I tried Deepak Chopra’s guided meditation. T
    Both were amazing in résulta. I sliwly starter to find inner peace, joy, and trust . My health issues improved. My meditation practice became mine, I just sat, closed my eyes, and repeated a mantra “so hum “. I remember a day where I was crying and I told myself you are the one who decides. And then days became brighter. I decided to quit my toxic relationship, I quit my toxic job. (Meanwhile I was proposed a contract, I had met my family, without doing nothing)
    But since that moment, i ve experienced anxiety, my health issues came back. I tried to keep on my practice but my ego and fears turns it into a “must do” thing with expectation and it hurt me, I couldn’t sleep etc…i was looking for solutions, answers, pushing, putting pressure. I managed to go back to regular physical practice for my body but still there is some anxiety when thinking about meditation. I ve tried to do it whenever I want to and not on a daily routine basis. But fear tries to control this.
    Today I m not feeling well, lost, sad with no grounding, love. My fears try to control my days, remiving all energies. My health issues are back. I don’t know how to be well with myself. I would like to find my routine back but with no control over it, you see? I don’t know if I m clear…do you have any advice ?
    Thank you

    1. Hi Anne,

      Thank you for reaching out to us. I’ve learned firsthand that serious anxiety and sadness are nothing to dismiss. I want to share some resources with you that I think you may find helpful. is a great government resource. They have a free, confidential helpline that is available 24/7. The number is 1-800-662-4357. This service provides referrals to local treatment facilities, support groups, and community-based organizations. You can also order free publications and other information.

      If you are struggling to find care, I recommend checking out, The National Alliance on Mental Illness, and the Anxiety and Depression Association of America.

      In the meantime you may find these blog posts helpful: and I don’t recommend this in lieu of individualized medical care, etc. whatsoever, but you may want to check it out as another tool on your healing journey, if it resonates with you.

      I want to honor you for doing all you can to care for yourself. It takes courage and strength to find help and change habits. xoxo

      1. Thank you for taking time to read my comment. I think I gave inner insecurities and that my ego teies to avoid suffering at all cost. This has made me practice physical exercise and meditation from fear instead of love.
        But I don’t understand the link with my body. That’s the point. And these physical pains scare me and nourish the fear.
        That is why I’m sad. Because I had found a way out of this and my ego kidnaps it. I would like to go back to a kind routine without my fear controling it to react its goal of perfection absolutely.
        Do you know how I could go back slowly to meditation?

        1. Hi Anne,
          It might be helpful to begin with guided meditations. For example, the Morning Meditation on my Inner Guidance Mediation Album guides you through the process of setting intentions for your day and serves as a reminder to choose fear over love. This may be a nice way for you to make your way back to the practice of listening and receiving. I hope this helps! xo

  10. Thank you for all of the amazing meditations practices that we can partake in…Sometimes I question if I am doing it right and this confirms that I am. I will try some of the different meditations that you have suggested. My 18 year old son is off to University and before he left in the Fall we started to meditate. He continues with guided meditations and it has given him space and comfort being away and having the extra pressures of school and sports. He really enjoys it and finds that it is something that is part of his life now. That was all from reading your books and watching your youtube videos. So, thank you again. xo

    1. Love it, Andrea! May you and your son enjoy your meditation practices and experience many miraculous shifts! xo

  11. Thank you for this post. I wake up every morning looking forward to the next mail of this challenge. Meditation is definitely a new part of my daily routine and I thank you for this. Not sure if I’m always doing it correctly but love you guided meditations. Your voice immediately relaxes me. xx

    1. Lorraine, I’m so grateful that you’re enjoying the challenge and that the meditations are serving you! xo

  12. Hi Gabby! I have been wanting to start meditation or yoga for a long time now, but I never seem to have time for it, and when I have time, I’ve either forgotten about it in the moment, or I am too tired to do anything. My kids are 1 and 6, and my husband works away from home. So I am always alone with them for weeks on end, then he comes back for a weekend only. I am also working full time and still busy with my Bachelor’s Degree through a long distance learning institute. Given my circumstances – When would you say is the best time of the day to meditate? Early in the morning or late at night when the kids have gone to bed?

    1. I deeply honor you, sister, for showing up for yourself and your family! There is no right or wrong time to meditate. My suggestion is to let your intuition guide you towards a time that works best for you. xoxo

  13. So Grateful for you! Thank you for sharing.. looking forward to trying these! Love❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

  14. Thank you for this information. I struggle meditating. I know there are benefits to this practice. I struggle with taking the time.

    1. Thanks for your honest share, Debby. Continue taking steps to establish a meditation practice, being gentle and patient with your process. You’re doing great work!

  15. Hi Gabby,
    I’m in the UK and have been receiving your beautiful emails and inspirations since 2017.
    This post on meditation has prompted me to start meditating again…with a new perspective.

    You’re amazing.


    We love you.


  16. Hello Gabby, I am a Brazilian Psychologist and I love Meditation! Thanks for your work, it has been helping a lot!

  17. What do you do when you have lost faith in your meditation? I have meditated daily for 5 years. I am going through postpartum depression, anxiety and OCD. I am slowly loosing faith in my meditations as being effective despite continuing daily. Everyday it is getting harder and harder to meditate but I keep trying hoping something will help. Thanks.

    1. First and foremost, thank you, Nadine., for sharing here. Know that I am sending prayers your way and holding you in healing light.

      I am so proud of you for doing the work. Continue to implement these steps, being gentle and patient with your process. As you continue showing up, you may receive guidance, through your spiritual practice that leads you to someone who can help you process your unhealed feelings. For example, you might be led to a Spiritual Counselor, EMDR specialist, EFT practitioner, or support group with people you can lean on. I am a strong believer that God works through people.

      In the meantime you may find these blog posts helpful:, I don’t recommend this in lieu of individualized medical care, etc. whatsoever, but you may want to check it out as another tool on your healing journey, if it resonates with you.

      I hope this helps! Xo

      1. When are your upcoming live workshops, if you’re planning any?
        You have been such a guiding light in my life!
        With almost 8 years of sobriety, I have been meditating since I started the program.

        I have started leading and writing guided meditation classes here in New Orleans!

        After reading A Course In Miracles and reading Marianne Williamson’s A Return to Love, I got your book, Spirit Junkie.

        You have been such a mentor to me without even knowing it!

        Looking forward to finding out when any workshops are this years!!

        Thank you! Love and light ❤️

  18. Thanks for all the positivity you bring into the Universe and my little piece of it! I’m in the midst of your 21-day Manifestation Challenge and am absolutely loving the expanded connection both into myself and to all the beautiful souls that make up this vast community you’ve cultivated:)) Absorbing all that you’ve helped bring forth has been somewhat like “drinking through a firehose”, especially with balancing life and honoring all the deep conversations that have emanated from the multitude of people who I’ve intersected with in the past few days. In some ways the aspect of keeping up and honoring deep communications with others has actually brought both unexpected joy and a bit of stress in just trying to keep up. So just wanted to say this refresher that arrived today in my inbox is very timely in guiding me to return to my a place of peace within! With much gratitude _ Mark

    1. Amazing, Mark. I’m so grateful that this blog post, as well as the Manifesting Challenge, are serving you! Hopefully these practices will help you release some of the stress that you are experiencing. xo

  19. Dear Gabby,
    I thank you for getting back to me with this e-mail
    I am someone whom has never really known how to Truly Meditate. Taking this Manifesting Challenge has been a GOD send After reading through this e-mail (having many different meditations to chose from)
    I’m sure I will find several that will help me connect with the Universe (the spiritual realm)
    I have downloaded the “SpiritJunkie” app (❤️It)!!

    Thank you again!!
    Looking forward to the rest of the challenge with you!!‍♀️

    Have an AMAZING Day!!!!

    1. Beautiful, Sandra! I’m so grateful that you found this blog post inspiring . Sending you many blessings as you grow and strengthen your meditation process! xo

  20. Hey Gabby, THANK YOU from my whole heart for this post. My husband and I are starting a TM practice this week and it’s all because of YOU, my friend. I am 65 years young and my sweetheart husband is 74. It’s never too late and this post is coming (of course) at the right and perfect time.

    1. Beautiful! I’m so grateful that my work has served you! Thank you for sharing your experience. Wishing you and your husband many miraculous shifts as you establish your TM practice. xoxo

  21. Gabby, I continue to meditate, sometimes I don’t think I am doing it right, but I continue to try your suggestions. Sometimes I can see visions or flashes – like after images – of people who have passed on. They are always smiling. The images are like amber and black, no color. Sometimes out of the corner, usually upper right that amber/black veil starts to pull diagonally down and I get a glimpse of what looks like color or normalish sight. Othertimes, I simply struggle to keep my mind quiet. I don’t get those “cool” visions often and now I find myself meditating and looking for them which I think is what is keeping me from seeing them. When they happen, I am very tired after my session and in need of a nap. I don’t know what all this means but any insight or direction you can share would be helpful. Thanks!

    1. It sounds like you have a strong intuitive connection, John. My dear friend MaryAnn DiMarco is a medium who has been a guest teacher in my Spirit Junkie Masterclass, and she always emphasizes something I want to share with you – that you’re in charge of your relationship to your spirit guides. You can tell them that you’re shutting down the channel or that you need a break from messages. Using a mantra when you meditate may help you quiet your mind and focus on a feeling or idea that you’d like to experience and expand. I hope this helps! xo

  22. I’m really going to engage in these techniques! Is there a simple one for sleep? I find when I’m lying in bed my mind can’t switch off.. Appreciate your guidance x

  23. I love my self. This thought came after i watch your videos and read your blog. You gave me new perspective to see and feel good about myself. I wish I had read before I started to get anxiety, feeling lonely and no desire of watseover to do anything in life. You gave me a purpose of loving my self. I thank you from my heart and pray that we all follow our hearts with your guidance and have a wonderful peaceful life.

  24. I know this is an older post, so I am not sure that this comment will be read. You used to have on your YouTube a beautiful meditation called “Growing Your Light”. I used it every morning. I even wrote about it on my blog.
    I am not sure when it disappeared from YouTube, as I had taken a break from my practice for many reasons. But I went to go back to it and was sad to see it was gone. I have yet to find one that resonates with me in the same way. Is there another place to access that particular meditation?

    1. Susan, I think the meditation you’re referring to is one that I recorded as part of a talk for another organization. I have some beautiful visualization practices in my upcoming Super Attractor meditation album and in the book, so you can pre-order the book now ( to get it on Sept. 24th.

      I’d also like to give you this simple tool from my book Miracles Now, which is to take a 1-minute light bath (you can practice it for longer if you wish). Here’s how to do it:

      Find a quiet space in your home. Lie down on the floor and get comfortable. You can play an inspiring or calming song, or practice in quiet.

      Envision a waterfall of light pouring over your body. Breathe deeply in and out of your nose. As you breathe, allow yourself to sink deeper and deeper into the floor. Continue to envision this waterfall of light pouring over you, calming you, cleansing you, and restoring you.

      You may begin to feel your body actually vibrate and tingle. This is just a sign that your energy is re-calibrating with the energy of the Universe.

      This is a practice that will both relax you and restore your energy. Enjoy it. xoxo

  25. I feel like I have been awakening since a few weeks… The guidance I receive and the synchronicities I see, the warmth I feel in my heart chakra, the trust of ‘just knowing’ and the calm that comes with that feeling, are amazing to me. I’ve seen number sequences and felt strong about certain things, but always thought it was a ‘funny coincidence’… Yeah, well, Think again…

    I bought your cards ‘the universe has your back’ yesterday and when I choose a card this morning it read ‘In any moment I can surrender to the powerful presence of love and through prayer, contemplation and love’… So I started with a prayer and asked for guidance: “I’m new to meditation, please give me tools so I can do this right…”

    That I just came across this article, see the same text at the beginning (as the card I choose this morning) and also received my meditation pillow today through mail… Guess who’s starting meditation right today?

    Thanks Gabby for helping this Dutch rookie 🙂

  26. Currently reading The Universe Has Your Back and really enjoying it. I tried a bit of meditation last night after work and felt amazing afterwards. Thank you so much.

  27. Hi Gabby! Thank you so much for sharing this. Meditation is for everyone, and this post is so beautifully displayed and put together. And extremely informative and helpful! I will definitely be sharing this with people who have never meditated before and would like some guidance on beginning a practice. Thanks again!

  28. You once had or gave us a link to your bestiful Yoga Nidra meditation. Could you please post it/make it avsilable again? Thank you SO much for your support! 🙂

  29. Hi there, constantly i used to check weblkg posts
    here early in the morning, since i like to gain knowledgve of more and more.

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  31. I have read all of the books which I love & have been reading & following lots of the advice but yesterday is when I first decided to try meditation as I struggle to control my thoughts at times & can be prone to leaning to the negative.
    After my meditation yesterday I felt so positive & full of energy so I decided to wake up earlier today & meditate again with a mantra, I felt so peaceful & loved but then tears began to stream down my face & wouldn’t stop until I was crying a lot but did not feel sad just happy & grateful has this happened to anyone before, it felt like some kind of release?

    1. That is a big emotional release! They can come out of nowhere and take us by surprise. They are a gift and they help us move forward. It’s a miracle. Stick with the practice.

      1. Thank you Gabby that’s exactly how it felt for the rest of the day I felt like a weight had been lifted. I intend to make this my daily practice i can feel the shift already, thank you 🙂 x

  32. Hi Gabby, I am loving how your work is transforming my life and I truly starting to see everything thought the eyes of love (even in difficult circumstances) and am becoming a lot more present. However I am wanting to double check with you if this mediation is good for someone to start with if they have never meditated before and are dealing with loads of aniexty and worries. Any suggestions for this person would be so appreciated. Blessings to you Gabby. Thank you for all do for the universe. x

    1. I host most of my events in the U.S., but you can attend many live events online via Livestream, and take my digital courses! xo

  33. Hi Gabby,

    I have meditated for the first time after a very long time just now. While doing my practice, I was able to see a light coming over me and it surrounded me with love and warmth. I was so overwhelmed by the light that I had to open my eyes as it was blinding me. As I awake, i just felt an overwhelming feeling of love. I tried writing something down to see if there’s a message my spirit guide is telling me. True enough I received a message of love and a validation to trust my instincts to guide me to where I want to be.

    Thank you!!

    P.S. please come back to Toronto!

    1. This is beautiful, Katherine. Thank you for sharing!!
      I will definitely be back in Toronto sometime. Stay tuned 😉
      big love,

  34. I don’t know if I’m doing something wrong or if I’m blocked or what. I’ve been trying out meditation for about a month now and it’s been an interesting experience. I will admit I have felt good as I’ve faced the day ahead. However, twice now ill be meditating, finally having gotten my mind quiet and under control when all of a sudden my eyes pop open and I feel like I’ve slammed into a wall. It’s such a disturbing jolt and I don’t know how to interpret it. What am I doing wrong?

    1. It sounds like resistance.
      You’re not doing anything wrong. I would recommend to keep up the practice and when that sort of thing happens, be gentle with yourself. Focus on your breath. If you need to stop, stop. Try not to judge what is occurring, just notice. And start again when you feel ready <3

  35. thank you for this. I have been reading all your books :). I do have a question? is it true that things and situations get worse when you begin to meditate?

  36. Will your apps be available on android? I don’t have any Apple products.

    It seems a lot of the recommend apps aren’t on android either.

    Thanks for all you do!

  37. I wasn’t going to comment, but honestly I feel very grateful for what you are sharing with so many and I wanted to thank you. I’m always learning, and I’ve recently learned, from you, some pretty awesome ways to fit meditation into my life more regularly—something I’ve been “meaning to do” for a while. I believe it will happen. It’s already happening. Thank you.

  38. Such an important post! 🙂 I really feel meditation has helped me SO MUCH in my life. I’ve always been an anxious soul, and daily meditation is key for regaining balance and harmony. Sometimes I’m quite bad at making it a priority, but I try to remember that even 5 minutes is so much better than 0 minutes. My favorite app is Insight Timer! They literally have thousands of different meditations and I love experimenting with new ones!

  39. I don’t know why I can’t sit still for more than 10 minutes. It’s really a challenge. My girlfriend can sit there like a silent princess for more than 60 minutes without any issue. Is meditation a girl thing? If not, how do I be more engage in this activity. Sometimes, I enjoy it very much. Sometimes, I find it a complete waste time. Any tip?

    1. be patient with yourself. meditation can be tricky when you’re first starting out. commit to 5-10 minutes per day, and over time you will naturally want to increase the amount of time you sit. 🙂

  40. Hi Gabby,

    Great article with the great guide to follow. I like how you simplify everything, so everyone can understand that in an easy way. When I was thinking about to start meditation, I didn’t know how simple it is! More people should be aware of it as it can help to release the pain, calm their mind and body, too many benefits to write them down now 😉

  41. Hi Gabby,
    You have shared about your sobriety I chair an 11th step Meditation mtg at my local AA club as you know the 11th step is: Sought through prayer and meditation to improve our conscious contact with God.
    Do you have any recovery meditations that you might recommend?
    Thank you

  42. This is so weird. I have been watching your talks on youtube and thought to myself in the last 10 minutes that I need to look up meditation for beginners, but then checked out your site first and this was the first thing I saw. Funny how that happens. 🙂

  43. I do trust all the ideas you have presented to your post. They are very convincing
    and can certainly work. Still, the posts are too
    brief for novices. May just you please lengthen them a little
    from next time? Thank you for the post.

  44. I’m really enjoying the theme/design of your blog.

    Do you ever run into any web browser compatibility problems?
    A few of my blog readers have complained about my website
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    Do you have any advice to help fix this problem?

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