A Beginners Guide to Meditation

It's been scientifically proven that people who meditate regularly experience less stress and anxiety, have better sleep and reduced blood pressure. Meditation is an effective method for developing spirituality, allowing us to access different states of consciousness
A Beginners Guide to Meditation


Natalie Shirlaw is a healthy living expert with over 10 years of experience in the field of holistic health, wellbeing, and fitness.

A qualified Wellness Coach and Nutritional Therapist, Natalie is passionate about helping women to live a healthier, happier, non-toxic life as naturally as possible.

This post may contain affiliate links. Please read my Disclosure for more info.

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My first encounter with meditation was in my mid-twenties when I was studying karate. Although I had already achieved my Black Belt, I knew instinctively that my training had only just begun. My karate coach was excellent, but I wanted to go deeper.

I had heard about Mervyn Etienne and his unorthodox training methods, and I was intrigued. At the time, I wasn’t sure if I was at a high enough level, but luckily Mervyn saw something in me and took me on. He and his wife Laura invested time training me – and I loved every minute.  

Often I look back on those times as the ‘Golden Years.’ The training was physically tough! It involved vertical hill runs, lifting seriously heavy weights, and being stretched in directions that I didn’t think my body was built for!  

spiritual meditation

My Meditation Journey

But it was the mental development that was so unique. Mervyn taught me how to meditate, and also introduced me to visualisation, Neurofeedback, E.F.T, and Angel Healing.

Unquestionably 25 years ago, these methods were unusual, to say the least. While other Karateka were practicing their punches before competitions, I was visualising winning. Mervyn and Laura were like family, and I really believe that their support has helped me to become the person I am today.

Life throws you curveballs, but the more tools you have, the easier that obstacles and problems are to deal with.

I interviewed Laura to find out more about the benefits of regular meditation.

meditation tips

A Beginners Guide to Meditation

Like me, Laura was introduced to meditation by her ex-husband, Mervyn, when they were both practicing karate. ‘Mervyn was representing Great Britain internationally, and I was competing nationally,’ explains Laura. In 1999, Laura took a course in meditation with Anna Wise, one of the world’s most influential practitioners of instrument-assisted meditation.

Laura and I had attended one of Anna’s workshops in Holland with Mervyn on brainwave monitoring and guided imagery for healing. Wise pioneered a unique technique that combined brainwave real-time biofeedback with guided meditation. This was a method that she taught to thousands of students in the United States, Europe, and Asia during her lifetime.

‘I had an amazing experience with Anna and ended up going to California to train with her.  I worked through Anna’s guided meditations, and assisted her in workshops,’ says Laura. She was invited to the Esalen Institute in California with Anna, and it was there that she met a group of Buddhist monks who inspired her to explore Buddhism.

Using tools such as meditation, the goal of Buddhism is to achieve a state of unconditional happiness known as enlightenment.

What are the origins of Meditation?

Meditation has been around for centuries and is renowned for its therapeutic benefits and ability to allow meditators to access states of higher consciousness.

Some of the earliest references to meditation are in the Hindu scriptures,  with other forms of meditation developing in the 5th and 6th centuries in Taoist China, and Buddhist India.

Put simply, meditation is a means of transforming the mind by encouraging and developing concentration, clarity, and emotional positivity.

‘ Meditation is not daydreaming or fantasy,’ explains Laura. ‘It is an effective method for ‘stilling’ the mind.’

a beginners guide to mediation

Step-by-Step Meditation Guide

  1. The way to a still mind is to give full attention to whatever object you choose for your meditation. The simplest object is your breath, where you focus on each inhalation and exhalation.
  2. There should be no judgment, only openness, and if you notice your mind wandering, bring it back to the breath. Gradually, your mind will wander less.
  3. Just as the mind creates distractions, so can the body – pain, and discomfort – these are all distractions to pull you out of yourself. In meditation, try not to react to these.
  4. Don’t label distractions as bad or good. Just be aware. Through this, we learn not to be disturbed by our thoughts.
  5. Take it easy. Don’t turn meditation into a chore.
  6. Start with a few minutes a day and do less than you think you can. If you give yourself 10 minutes, then make it 8 so you feel like doing more.
  7. Create a nice environment or find a special place to meditate.
  8. Pick an ‘easy’ time for your meditation and don’t beat yourself if you struggle. The act of focusing will eventually stop your mind from wandering. But it’s best not to get to hung up on wanting this to happen. It’s more about accepting our thoughts and not allowing our thoughts to disturb us.
  9. Remember to just be an observer of the mind.
  10. Anything we see or experience in meditation is ultimately a distraction that we want to free ourselves from. By learning not to react or be distracted by our wandering minds, freedom from our mind will gradually occur.
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meditation for beginners

The Benefits of Meditation

It’s been scientifically proven that people who meditate regularly experience less stress and anxiety, have better sleep, and reduced blood pressure. But meditation is not just for treating physical and emotional issues.

‘Meditation is an effective method for developing spirituality, allowing us to access different states of consciousness,’ reveals Laura.

And according to Laura, it can also help to reduce our egos and increase compassion, as well as giving us insight into our internal world. ‘When this is open and exposed, it gives us the opportunity to work with our ‘demons’,’ explains Laura.

 ‘ This takes bravery but confronting our issues, and working with them to develop into better people, not only benefits our own well-being, it benefits those around us too.

	meditation and its practice

Learning to Still the Mind

As our mind learns to ‘still’, meditation allows us to observe the mind, and to experience our true nature, which can be obscured by our thoughts, desires, and attachments. Through this, we find inner peace – and even bliss.’  

As well as that, meditation can also help to give us more focus and direction in life. ‘Meditation requires discipline and focus and this will spill into our everyday life,’ explains Laura. Whether you apply it to success in sport or in business, the mental state is the same.

‘I believe that if you have two people with the same abilities but one has developed focus, attention, and calm through meditation, then they will outperform those without this mental training.’

Meditation for Anxiety, Depression and Post Traumatic Stress Disorder (PTSD)

While there are many physical and emotional symptoms that can be improved by meditation, people who experience high levels of anxiety, depression, PTSD, and other issues can find it challenging.

The alternative? ‘Guided imagery can be an excellent tool for addressing these issues,’ recommends Laura.  ‘However, with some cases of extreme PTSD and anxiety disorders, find someone who you trust as a facilitator. They can help you work through the imagery or any memories that may arise is advisable.’

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One of the Major Blocks is Fear

One of the major factors that can be a block to meditation is fear. ‘ A facilitator can help encourage a fearful person through the process.’ Or, if you don’t want to use a facilitator, Laura suggests writing down your experience after meditation.  

‘ This can be useful in making the experience concrete. Like a dream, the experience can dissolve away. Writing it down helps with remembering, and allows for analysis,’ she says. Using a positive affirmation before your practice can also help. ‘ Something like ‘I am safe’ or ‘it is safe for me to go inwards and meditate’ can be helpful.’

Meditation, in combination with Neurofeedback, is also a very effective way of treating these disorders. 

How meditation can help with physical ailments

Many people find that meditation helps to manage physical discomfort and to encourage acceptance. ‘ It also helps calm the mind and the nervous system,’ says Laura.  ‘When we are under a lot of stress, our nervous system becomes aroused.

If we can’t calm this down, we may be more prone to stress-related illnesses and anxiety. Meditation reduces the activity of the sympathetic nervous system. As this activity is reduced, the parasympathetic nervous system can begin to calm the body down.’

Read more about this here.

meditation tips

Meditation can reduce our egos and increase compassion

‘This is a complex question,’ explains Laura.  ‘The ego is connected to our attachments, desires, cravings, and emotions. One of the problems of focusing on meditation for its health benefits and ignoring the spiritual aspects is the risk of strengthening the ego and actually becoming more attached to the self.

Furthermore, this may make some people more selfish or self-obsessed. Obviously, this won’t be conducive to a happy, peaceful life and it can cause damage to others.’  

Meditation is a spiritual practice

The spiritual aspects of meditation are not related to religion or faith in something external. ‘ An atheist can be spiritual, and this spirit helps with keeping our egos tame. It is more about interconnectedness and the ability to see how our actions and intentions can not only harm us but others too.

Spirit is about how we interact with others, our compassion, and understanding that everyone is different. We all have our own suffering. It is also the ability to have compassion for ourselves and acceptance.

The ability to look at ourselves fearlessly, giving us the strength, to be honest about our own defects, problems, and pain and to work to improve ourselves. An over-attached ego will make us defensive, it can feed anger directed not just at others but inwardly to ourselves, this is damaging.

‘Enter meditation with love and openness.’

power of meditation

My own experience

Meditation has been a blessing in my life, whether I am happy, sad, anxious, or overwhelmed.  Meditation has been a constant companion and a tool I have been using consistently for over 20 years. Sometimes, I think I would never have survived without it!

If you are interested in trying a meditation lesson with Laura, you can contact her here.

meditation guide
Natalie Shirlaw is a healthy living expert with 10 years of experience in the field of holistic health, wellbeing, and fitness. If you enjoyed this article be sure to pin or share it!

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