How to start a daily meditation practice at home

I was always extremely passionate about spiritualty! I wanted to understand the real meaning of life and explore the connection between myself and the universe so I started studying meditation very early in life. But only in London when I was going through my natural healing journey and started incorporating meditation into my day to day life, I started experiencing the real benefits of this practice that literally changed my life.

Meditation is like eating healthy. Would you eat your veggies only once a week? If you want real life changing benefits you need to commit with your practice every single day. And I promise that this practice can do more for you than all green juices in the world. Remember that real self-transformation starts in your soul!

We live in a world where we are constantly looking for answers on the internet, but long before the existence of computers or WI-FI, yogis in India had to deeply connect with themselves to find answers to the deepest questions. And this was how meditation was born! Centuries later, scientific research have found that meditation help reduce anxiety and depression, increase clarity and happiness, improve concentration, increase memory, slow the aging process, increase immunity, reduce chronic inflammation, boost energy, improve communication and relationships, among many other benefits.

Dealing with an auto-immune disease and lots of anxiety, I can tell you that meditation has been a crucial tool on my natural healing journey. During my time in India I could go even deeper into my practice, I started practicing twice a day and experimenting with new techniques. A few weeks after I was back from India I suddenly realized how I didn´t remember the last time I woke up feeling anxious or with heart palpitations. I came back so much calmer, with a much clearer mind and more connected with my inner light and my true purpose in life that ever before. And I thank meditation for that!

Now, the beauty of this practice is that everyone can do it! You don’t need any experience or specific equipment, you just need yourself and a mind ready to explore. So here are a step by step guide for you to create your own meditation practice at home and feel the benefits for yourself:

1. Find a time that works for you and create a routine

If you want meditation to be part of your daily life you have to create a routine, like taking shower or brushing your teeth. It can be first thing in the morning, lunch time, after work, before sleep or whenever works best for you. Then commit with your practice for at least 21 days until it becomes a habit.

2. Be realistic about how long you want to meditate and start slowly

If you are new to meditation start with 5/10 minutes and then build up to that. It really doesn’t matter how much time you have, it can be 5 or 30 minutes as long as we commit to it and keep showing up to your practice every single day.

3. Find a quiet place with no distractions and turn your phone off

Perhaps in your bed as soon as you wake up, your sofa, your balcony or a garden. You can even create a sacred place in your home for your practice with candles, incense, crystals, spiritual books and anything that inspires you and connects you with your spiritual side.

4. Sit in a comfortable pose

Find a pose that is comfortable for you as long as you are sited down with your spine straight. You can sit in a cross legged position in the ground or up right in a chair with your feet grounded into the floor. Relax your shoulders, place your hands on top of your legs and gently close your eyes and your lips.

5. Choose your technique

There are different meditation techniques and one more time you have to find what works for you. Here are the top three techniques that any beginner can do:

Breath – Start focusing on your breath, gently inhale through the nose, hold your breath and exhale through the nose. To help you focus on your breath you can count to 4 in each action: 4 to inhale, 4 to hold and 4 to exhale. Repeat it for at least 10 times. Breathing mindfully and consciously relaxes the body, calms the mind and takes you to a state of relaxation that prepares you to experience all the benefits of meditation.

Mantra – This was the technique I most explored during my time in India. Mantras are repetitive sounds used to penetrate the depths of the unconscious mind and adjust the vibration of all aspects of your being. Mantras are either spoken aloud or sounded internally in our thoughts. You can use mantras in Sanskrit: Anando hum (I am bliss), Aham Prema (I am love), Ahum Arerogam Bhavame (I am healthy and happy). Or create your own mantra in your language with something that you want to manifest in your life. Start by repeating the sound aloud 10 times and then keep repeating internally during your practice.

Guided Meditation/Visualization – If you prefer you can simple listen to a guided meditation online or go to a class where someone will guide you through visualization. This may include visualizing a relaxing scene, visualizing healing occurring or other mental images that will keep your mind focus.

You can combine diferent techniques in your practice too!

6. Understand that thoughts are part of meditation

One of the most common misconceptions about meditation is to think that you are not supposed to have thoughts during your practice. This is impossible! Thoughts are part of the process, so anytime they pop up in your mind, gently let them go and bring your attention back to your breath, mantra or visualization.

7. Keep still and just observe

Simply observe! This was one of the most powerful advices I received a few years ago from one of my teachers. Don´t try to control your meditation practice and drop the expectations, simply be still and observe what is there for you. It will be different every time!

Like with anything else, the benefits don´t show up overnight. The trick is, don´t give up! Keep honoring this time with yourself and showing up to your meditation practice every single day. I promise you that once you achieve a consistent practice, your levels of health, peace, and happiness will expand like never before.

Have you tried meditation before? Would you like to create a consistent practice? Share in the comments below! And, of course, try this step by step guide for the next few days and let me know how you go! Also, if you know someone who could benefit from this powerful information, share it! 🙂

Lots of love,






This article has 4 comments

  1. Inês Pimentel

    Querida Vanessa, começa sim! Vais adorar e vai-te ajudar bastante mesmo. Podes começar com a minha meditação da manhã, ainda na cama! 🙂 Podes ouvir aqui:

    Um grande beijinho <3

  2. Inês Pimentel

    Querida Sandra, dedicarmos tempo a nós é essencial para cultivarmos o nosso amor-próprio! Faz de ti uma prioridade e volta a praticar se era algo que gostavas e te fazia bem! 🙂
    Grande beijinho <3

  3. Inês Pimentel

    Olá minha querida Marta! Experimenta, vai-te ajudar em tantas coisas. Vê se é algo que realmente gostas e dedica esse tempo a ti mesma! 🙂
    Grande beijinho <3

  4. why do people talk to themselves

    Nice tips! I have been seeking for things like that for a while currently. Thanks!

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