How to Meditate: The Easiest Meditation for Beginners

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Note: This post was updated in 2018 for clarity and additional resources.

So many people struggle to meditate. The powerful act of tuning in can be challenging at times, even if you’ve meditated for years.

My goal is to make meditation accessible to everyone. So I created this video on how to meditate. In this video I teach the easiest meditation for beginners.

The easiest meditation for beginners

How this meditation for beginners works

I often call this meditation Peace Is in My Pulse.

Sit comfortably in a quiet place. Take the four fingers of your right hand and lay them on your left wrist. Pay attention and notice when you feel your pulse.

On each beat of your pulse, mentally repeat the mantra, “Sat nam.” This means Truth identified or Truth is my name.

You can practice this for 1 to 3 minutes. Having a single point of focus for a few minutes each day is very powerful and grounding in this busy, noisy world!

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  1. Hello there Gabby! I just watched the intro video to Meditation. I should of watched this earlier, as in days ago. I’m new to meditation , but you have made it interesting through your videos! Thank you!!

  2. I’m new to meditation. Is it essential to sit on the floor to meditate.. I find the chair much more comfortable! I’ve tried this but can not find the pulse in my wrist. Can I either locate the pulse in my neck or repeat the words Satnam in my head after each long breath instead? Thanks x

    1. Absolutely! Sitting in a chair is totally fine. If you have trouble finding your pose you can either repeat Sat Nam or do a neck pulse 🙂

  3. gabby, your insight and messages are abundant. xo (i am looking for a floor cushion similar to yours in Miracles Now. do you know where i could find one?)

  4. Hmm it looks like your site ate my first comment (it was super
    long) so I guess I’ll just sum it up what I had
    written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to the whole thing.
    Do you have any tips and hints for inexperienced blog writers?
    I’d really appreciate it.

  5. Hi Gabby,
    A friend just gave me your info yesterday. She knows that with me dealing with add/adhd it is extremely difficult for me to meditate at all.
    So, my question is do you have a guided meditation that is specific for prayer yoga? I’m having a mala bracelet made and as I understand it you use the beads for prayers.
    Any help you could give would be so appreciated…many thanks. I’m ready to at least try to do this to help my disorder…that has gotten out of control!
    thanks so much!

  6. Wow, now there’s a technique I’ve never tried! Thanks, Gabby! 🙂 I can only imagine the amplification of the magnetic energy of the heart by tuning into your pulse to the sound of satnam. Namaste! xox

  7. Hi Gabby,
    Thank you for sharing this meditation. Meditation is not new to me, nor is yoga, but I am not familiar with Kundalini or this meditation that uses your pulse! I love it!
    I practice energetic healing and balancing using two techniques, Auricular Medicine and Spring Forest Qigong. For Auricular Medicine, I use my clients’ pulse to detect energetic blockages and to tune into their energy. The pulse is a powerful way to connect with someone, including myself! The Qigong is also a beautiful technique using the love and support of the universe to heal ourselves and one another, helping us to open our hearts, dissolve blockages, and feel unconditional love running through our energy channels. I will share this technique you demonstrated in the video with my clients as I found it so complimentary!
    Thank you,

  8. First wanted to thank you for all that u do.. I’ve always prayed .. However I just started meditating with the awesome help of ur meditation CDs! I absolutely love them! My question is.. Do I have to sit on the floor or chair to meditate? Does laying in bed meditating not serve the same purpose? :/

  9. Hey Gabby, Been so inspired by your work from the beginning. Especially the way you put your message out representing our generation! I can feel such a shift in your energy it is palpable as I watched your meditation vlog. Good stuff! I am going to meditate now yay! Thank you for being an inspiring sister. April

  10. Woot Woot. I just had some yummy Indian food from Grand Central Terminal (who knew?)- it seems the whole world is on meditation. Finally. Gabby fyi there is a major public meditation event happening in your city – NY next month. And I thought know better person would find this useful than you.
    NonVio campaign movement prelaunched in major cities this yr. Founder of foundation will launch in nyc I wanted to share details with you if it resonates. – peace & love

  11. Thanks Gabby! I have a hard time getting my “chatter brain” to stop spinning, so I think this should help.

    I’ve been showing my 1 year old daughter how to meditate, just for fun, but she does it on her own off and on! It’s so cute and what a great skill to grow up with!

    Funny story…we’re potty training her and she decided to meditate while on the potty chair! Hahaha!

      1. Tracey, how’s your circulation? Yes, you do have pulse. 🙂 In my instance, it’s difficult to feel the pulse of my nervous system (Chinese medicine), so I can relate a bit to your dilemma. My naturopath sure find it entertaining. Maybe try a different spot like the temples or on either side of your neck below the jawline. Better yet, place your hand on your heart and connect.

  12. thank you ! such a simple beautiful meditation. I always think one has to stay hours in meditation, therefore I don’t do it, but three minutes I can do! I am loving my MCM journey too, I’m on my last week. All my love,

  13. I was in your class on Saturday morning. (I see the back of my head in the photo.). I am STILL buzzing from that class. Thank you for a beautiful experience.

    Sat nam

  14. Hi Gabrielle,
    I have been taking hot yoga once a week and have been trying to get into the practice of meditation. Although I am trying for longer meditations eventually, your right, a few minutes to quiet the mind can be very beneficial.

    Ps. I ran into you by the ladies room just before you spoke at IGNITE in New York. It was great running into you and it reminded me of what you say about synchronicity, which is that we are meant to have these experiences and when we do it is a sign that we are in the flow! I also saw you speak at your 11-11-11 lecture and have a photo with you 🙂
    Keep shining!

  15. What great timing ! I noticed you quote Yogi Bhajan frequently and I wondered if you could recommend readings about Kundalini yoga. I’m looking forward to doing it. I’m really enjoying May Cause Miracles. Than you.

  16. Hi Gabby
    I am a massive fan of kundalini yoga and try to practise daily. I have found that this meditation is wonderful for slowing me down and getting me back in contact with my inner wisdom. Connecting back with my body always feels so darned good. I love it!
    Thanks so much for sharing and have a beautiful day
    Juliette x

  17. I love that you bring up how scattered we are throughout the day. A daily meditation practice, even as few as the 1-3 minutes that you suggest is SO powerful — having our daily practice is VITAL to balance our scattered daily lives. Thank you.

  18. Namaste Gabby!
    So excited for your new venture into teaching Kundalini yoga. I WILL attend one of your classes sometime in the future! Mastin introduced it to me and now I am a bit obsessed.
    Much gratitude for the energy you put into the world….I add mine to yours.

  19. Hi dear Gabby, I tried it and it is so HELPFULL and easy <3 THANKS for sharing the love <3
    Just one question, can you please explain what is the meaning of SAT NAM? I asked google but find nothing clear .. Love, love to you and Thanks again 🙂

      1. Just to add to it….
        It is the second word in the holy text of Sikhs-“Guru Granth Sahib”.Sikhism is a religion just as Christianity is and “Guru Granth Sahib” is their holy text just as “Bible” is.
        Well, thank you Gabby for sharing this meditation technique.

  20. Last night I asked the Universe to help me with my meditation and this morning your vlog was sitting in my inbox. Your encouragement has gotten me to this point and I’m just fantastically grateful for you. Thank you!

  21. Hi Gabby,

    I will try this for sure. I bought your spirit junkie audio book and have been working hard to not only enjoy it but also be consistent with it. I guess I have not felt “in the zone” yet but find it very interesting that I CAN be with a good song of worship or even just a good rock song. I often times feel connected in a weird way to the words & melodies coming through. Am I just kidding myself or is there something here? Are there other forms of meditation?

      1. Thank you so much for your work. May God continue to bless you in this great work and in all areas of your life. You inspire me to hang in there and keep it going. 🙂

        With love,

  22. Love it! Just last night I was looking for kundalini classes in Orange County (CA). I stumbled upon… have you heard of it? Check it out! It might be a great way for you to spread the love of kundalini meditation! Good luck to you on your new endeavors! Can’t wait to attend a class of yours! God bless! -Mama Jen

  23. Thank you for this. As I was struggling in my meditation last night, I thought of contacting you on how to meditate correctly! The problem I seem to have is: I’m supposed to still my mind in meditation however listen to messages of my inner guide. I’m getting confused by this. I can’t differentiate between what is a “message” and what is random thoughts interfering with stilling my mind.

  24. Gabby, I bought your book ‘May Cause Miracles’. I read the first chapter, put the book down, then picked up a bottle of perfume. I heard a clink on the floor, something had fallen from the bottle. It was a little metal charm which I had never noticed. It said “Expect Miracles”. How about that for a sign!

  25. Thank you Gabby. I often feel alone and as a result feel anxiety. I know the benefits of meditating but can never focus because of ‘monkey mind’. Even though I have taken meditation courses nothing has helped acheive focus. Satnam and pulse monitoring will keep me focused! I am excited!!! Thank you for all you do.
    Love + Light

  26. Thank you Gabby for this concise, easy and welcoming introduction to a meditation practice. I really appreciate this.
    ps- I saw you at Ignite–you rocked it!

      1. I so enjoy your vlogs and would love to know if you will be teaching Kundalini yoga and meditation classes in nyc ?
        Have a beautiful day,

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