How Do You Meditate At Home For The First Time?




Before one can embark on leaning how do you Meditate at home for the first time, one first needs to have an understanding of what Meditation is whether one is following The Best Keto Diet Plan For Beginners or otherwise.

Simplistically, Meditation is the practice of turning one’s attention to a single point of reference.

It is the pivoting away from distracting thoughts and focusing on the present moment, and a clearing of the mind.

One’s meditation can involve focusing on the breath, on bodily sensations, or on a word or phrase, known as a mantra.

Although Meditation seems simple it is not easy for one to do correctly.

Definitions of Meditation in the Oxford and Cambridge dictionaries and Merriam-Webster include both the original Latin meaning of thinking deeply about something, plus to focus one’s mind for a period of time, the act of giving your attention to only one thing, and to engage in mental exercise such as concentration on one’s breathing or repetition of a mantra for the purpose of reaching a heightened level of spiritual awareness.

Many with good intentions often get discouraged and abandon their meditation efforts, especially if one does not have coaching.



In about 1500 BC, is when some of the earliest records relating to mediation appear in the Hindu culture

Around 6OO BC, records of meditation appear in ancient Buddhist India and Taoist China.

The Silk Road transmission of Buddhism introduced meditation to other oriental countries. 

In the 8th century, with the growth of Japanese Buddhism , meditative practices were brought to and further developed in Japan.

By the 18th century, the study of Buddhism in the West was a topic for many intellectuals.

Thus, meditation in various forms has evolved and is still evolving throughout the world.



One of the primary benefits of meditation and one of the chief reasons meditation is sought after is to reduce stress and anxiety.

Scientifically, meditation helps one balance one’s Autonomic nervous system.

Meditation is thus sought after to help one decrease one’s Sympathetic nervous system (fight or flight) while increasing one’s Parasympathetic system ( rest and repair), as these two systems operate in opposition to each other.

 Meditation has many benefits for one that practices it.

    Some of the main benefits of meditation are:

  • Increases longevity
  • Increases health
  • Supports one’s immune system
  • Increases Cardiovascular health
  • Decreases blood pressure
  • Decreases Heart attack risk
  • Decreases Stroke risk
  • Decreases Stress
  • Decreases Cortisol production
  • Decreases risk of Adrenal Fatigue
  • Decreases Anxiety
  • Decreases Mentally related anxiety disorders
  • Increases Emotional Health
  • Enhances Self-Awareness
  • May Help Fight Addictions
  • Promotes Emotional Health
  • Improves one’s positive outlook on life
  • Combats depression
  • Reduces inflammation
  • Promotes self awareness
  • Increases self-esteem
  • Promotes creative problem solving
  • Lengthens Attention Span
  • Reduces Age-Related Memory Loss
  • Fights dementia
  • Improves clarity of thinking
  • Generates Kindness
  • Decreases binge eating habits
  • Improves sleep quality
  • Improves one’s compassion for others
  • Aids in Controlling Pain

If “I am too busy to Meditate” then please click on this YouTube very short presentation by Emily Fletcher.



When one decides to embark on the meditation journey, there are some guidelines one should follow.

One should make a serious commitment to meditating versus starting out with “I will just try it.”  

    Some meditation guidelines one should adhere to are:

  • Designate a time early in the morning when one has control of one’s day since if one plans later then no telling what will happen during a day to interrupt one’s schedule
  • Advise others around you of your meditation schedule and that they should not disturb you
  • Find a dedicated comfortable and quiet spot to sit and Meditate
  • Designate a specific time each day to Meditate when one cannot be interrupted
  • Get a timer to time one’s meditation length
  • Use a timer with a pleasant sound alarm
  • Start with short sessions of only 2 minutes for the first week and then work up gradually by increasing 2 minutes per week to six minutes and then to 10 minutes
  • Note that a meditation session of 10 minutes per day is better than 70 minutes one time per week.
  •  Do not get discouraged when one’s mind starts to wonder as this is normal
  •  Do not get discouraged, as practice takes practice, and with any endeavor do not expect to be perfect when starting
  • Note that you are setting up a habit and the habit of meditation is one of the most important habits for health and longevity that one can establish
  • Do not get distracted by the goal of sitting or meditating perfectly. Just be comfortable
  • Note how you are feeling during meditation in regards to how your body feels and what is the quality of the mind.
  • Note the quality of your breathing
  • When the mind wanders, just come back and do not get discouraged as a wandering mind is quite normal and to be expected
  • Note and learn how your mind works as this is a good time to learn to know yourself.
  • Close eyes when starting to Meditate.
  • When practicing Breath Meditation:

                   – Start out meditation by just listening to sounds. This requires no effort, just notice the sounds one hears.
                   – From listening to sounds, one can then begin to concentrate on breathing.
                   – Notice the in breath through the nose and deep into the chest, deep and relaxing
                   – Notice after holding for a short period, breathe out
                   – Then continue to focus on breathing with a clear mind
                   – From here one can begin to focus on one’s body parts and how they feel.
                   – Start at the sole of the feet and notice how they feel.
                   – Then slowly concentrate on moving up the body to the tops of the feet, the ankles until you reach the top of your head.
                   – Do a body scan. Another thing you can do, once you become a little better at following your breath, focuses your attention on one body part at a time. Start at the soles of your feet and how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.

  • Do not find excuses not to Meditate.
  • No matter if one is traveling or not, there is always an opportunity to Meditate.
  • Find an excellent instructor that can provide help and that you can communicate with for meditation who can supercharge your meditation endeavor.
  • Realize that you have chosen to embrace meditation and to become good at it with all the rewards it offers.
  • Note that although it is challenging it will change and improve your life for the better.
  • When through, enjoy the rest of one’s day and notice the change in outlook that starts to surface.



One should note that their are many variations of meditation, many of which can be enhanced by an instructor.

  Some of the different examples of meditation are:

         Breath Awareness Meditation

Breath awareness is a type of mindful meditation that encourages mindful breathing.

Practitioners of Breath Awarness breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus on and to ignore other thoughts that enter the mind.

         Mindfulness Meditation

Mindfulness Meditation is a form of meditation that focuses on being aware of the present in the moment.

Instead of dwelling on the past or dreading the future, mindfulness encourages awareness of one’s surroundings.

         Loving/Kindness Meditation

Loving/Kindness Meditation is suited to most individuals.

This type of meditation is also referred to as Metta Meditation.

The goal of it is to cultivate an attitude of love and kindness toward everything and every person, including one’s enemies and also to one’s sources of stress.

         Body Scan or Progressive Relaxation

Progressive Relaxation is often called Body Scan meditation, and it is a meditation that encourages people to scan their bodies for areas of tension. Its goal is to notice tension and to then allow it to release.

         Kundalini Yoga

This is a physically active form of meditation that blends movements with deep breathing with mantras. It is usually taught by a teacher individually or in a class. It is also possible for one to learn the poses and mantras at home.

         Zen Meditation

Zen meditation is a form of meditation derived from Buddhist practice. Many Zen practitioners often study under a teacher due to the fact that this kind of meditation involves specific steps and postures

         Transcendental Meditation

Transcendental Meditation is a spiritual form of meditation where one remains seated and breathes slowly. Its goal is to transcend or rise above the person’s current state of being.



When one starts one’s journey for meditation there is nothing better than to have a good coach.

As with all endeavors, there is nothing better than to have a coach.

Even the top athletes have a coach so why should one not have a coach for something so beneficial as meditation.

Emily Fletcher, ZIVA Founder, ADD TO CART

Yes, I want to get ZIVA TECHNIQUE coaching for my meditation!, then one should GET and sign up for ZiVA TECHNIQUE MEDITATION Coaching From One’s Home, as this is found to be the best Mediation program for one to get and ADD TO CART.

This will be the  Most Powerful Tool to Unlock Your Full Potential and Uplevel Your Life!

In 2 short weeks, you’ll graduate with a mastery of The ZIVA Technique.

In addition to an unconditional 30 day money back guarantee, plus for a limited time only, one will also receive a valuable free book which is Emily Fletcher’s debut book Stress Less, Accomplish More.

The ZIVA Home Page that comes up when selected has a tremendous amount of free information, Videos, explanations and reviews from top participants, all of which one needs to review.

Additionally, this training course includes one on one live training that is totally invaluable for one’s life going forward, and it also provides direct contact with other graduates. What could be better?

Therefore, with the assurance of a no questions asked money back satisfaction guarantee there is no reason for one not to sign up for the ZIVA MEDITATION COURSE at No Risk while a Free Book is offered.

  • Ziva Meditation has been featured on ABC, TODAY, New York Times and in Vogue and the Atlantic just to mention a few.

    Some of its Mindfulness Highlights include:

      • What the Ziva Technique is & how The 3 M’s benefit your brain
        Mindfulness Brain Center
      • Best practices for posture
      • Why you don’t need a quiet location to practice
      • Pro Tips to get the most out of your zivaONLINE training
      • How to recognize the mental and physical detox of the “unstressing” process
      • What mindfulness is and how it affects your brain
      • How to measure and celebrate your successes
      • The 4th State of Consciousness (different than waking, sleeping, dreaming)
      • The difference between mindfulness and meditation
      • How meditation gives you rest 5x deeper than sleep
      • Why your senses are heightened during meditation
      • The roles of your right brain and left brain


    Some of its Meditation Highlights include:

      • A protocol for how to select your mantra from a curated Ziva list
        Meditation Brain Center
      • Learn how to use your mantra
      • Why thoughts are not the enemy
      • Understanding the importance of physical and emotional unstressing
      • How to know if you are falling asleep or meditating
      • The 5 most common things that happen during meditation
      • Guided meditations at increasing lengths to lead you to self-sufficiency
      • Why you may become a cheaper date (your tolerance to alcohol and coffee may change)
      • How to have personal integrity and commit to your daily practice
      • The concept of creation, maintenance, and destruction
      • Why becoming self-sufficient is key to maintaining a lifelong practice


    Some of the Manifesting Highlights include:

      • Getting clear on what you want so nature can deliver your dreams to you
      • How to picture your dreams as if they are happening now
        Manifesting Brain Center
      • Manifestation precedes desire, meaning your desires are already on the way to you
      • The 3 steps to manifesting
      • Why detachment means trusting the universe
      • How Meditation + Manifesting are much more powerful together than either one alone.
      • Learn to celebrate your success and how to gauge your progress
      • Why you are stronger than your resistance



For one to embark on learning how do you Meditate at home for the first time, one first needs to have an understanding of what Meditation is whether one is following The Ketogenic Diet For Healthy Longevity or otherwise.

By adding Meditation to one’s daily life routine, especially with expert guidance, one will change one’s life, one’s outlook on life while at the same time greatly increasing one’s healthy longevity.


This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements herein have been approved by the FDA.


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