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!

Get my FREE guided meditations now

De-Stress in 10 minutes a day | Gabby Bernstein's free guided meditations

I created a FREE 4-track album of guided meditations to help you de-stress, attract your desires and more! These meditations are great for beginners and people of all experience levels. Click here to access them.

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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!
    Bonnie

  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,
    Sue

  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.

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