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February 26, 2021

Easy Guide for Meditation Beginners


Meditation is a natural and scientifically proven method to improve mental and physical well-being. It reduces symptoms of anxiety and depression, helps focus the mind, and improves willpower and resilience to stress. Implementing this one simple practice of meditation can be life-changing. But simple doesn’t necessarily mean easy. We can make this practice easier by combining the benefits of meditation with CBDa extracts. They both help calm the mind, assist in alleviating anxiety and stress, and allow us to connect with Nature’s soul in a healthy and positive way. (1)

Meditation Is Not What You Think

What images come to mind when you hear the word “meditation”? Yogis sitting still, clearing the mind, and thinking of nothing? Does the idea of meditation actually cause more anxiety because it’s too hard to stop all the crazy thoughts? Have you practiced mindfulness meditation in the past and “failed”? If you’ve ever felt frustrated because you couldn‘t keep your brain from wandering, here’s some really good news: our brain works just like our heart does. The heart beats involuntarily. Our brain thinks involuntarily. The point of meditation isn't to clear the mind or to think of nothing. The point of it is to help you get a little better at thinking. It helps you get better at life. (2)

There is no wrong way to meditate. People meditate everywhere, doing anything. You can meditate while doing the dishes! Practicing mindfulness is very personal. What one person finds relaxing and calming can be distracting and unpleasant to another. But for a beginner, here are some tips suggestions for getting started:

Breathing Meditation

Use the breath as an object of focus. This helps train your mind on the here and now, because each breath is always happening in the moment. Often stress and anxiety are the result of worrying about the past or the future. By focusing on the present moment, we can help alleviate some of the issues that are caused when we speculate about instances we cannot change. Many people shallow-breathe during times of stress, so practicing deep breathing can help you feel calmer throughout the day. (3)

An easy breathing meditation method is box-breathing, which is practicing a cadence of inhaling, holding the breath, exhaling. Each cycle is the same count. For instance, inhale for a count of five, hold for five, exhale for five, and hold for five. Repeat as much as necessary to calm and focus the mind. And remember, don’t worry about the wandering thoughts. That’s what brains do. But when you notice things getting off track, just bring your focus back to the breath. (4)

Box-breathing is basic and simple, but it can still take a bit of practice to get the hang of it. Unfortunately, as is sometimes the case with forming new habits, it is the early stages that are the hardest. It is at the beginning of forming a breathing practice that many people find uncomfortable, so they give up. Some people feel a little dizzy the first couple of times they practice box-breathing, but within a few sessions, the sensation completely goes away. However, that discomfort can be enough to scare away potential practitioners. Combining this type of meditation with CBDa extract can help exponentially. Research confirms that CBDa helps with breathing, opening up the lungs, assisting with conditions such as asthma and allergies. Using it with a new practice of meditation can ease discomfort and help develop the healthy habit easier. (4,5)

Mindfulness Meditation

Practicing mindfulness can also help eliminate stress in the present moment. This method might include breathing exercises (as mentioned above) or guided imagery. Some people use an object (such as a candle or crystal) or a mantra to focus their attention while meditating. It’s what works best for you. (2,3)

This practice can be done anytime, anywhere, for short periods or long stretches. Any activity done mindfully, with 100% of your attention and focus, can be considered meditation. You could do the dishes, brush your teeth, or walk your dog. Take time to hone your ability to pay attention to what’s important now, and reap the rewards of heightened awareness, better focus, and a stronger connection to yourself, life, and everything in it. (3)

Practice Gratitude

Another practice of mindfulness is known as gratitude meditation. This meditation focuses on, as the name suggests, expressing gratitude for the things in your life. Like other mindfulness meditation practices, gratitude can be done anywhere, and with modifications to suit your preference. You can start your day with gratitude, silently reciting what you’re grateful for. Or you can write your list in a journal. Studies show that those who keep a gratitude journal rate themselves 25% happier in psychological tests than those who do not keep a record of appreciation. Others who practice regular gratitude share they feel more love and a deeper spiritual connection to nature, life, and themselves. (3,6)

Science of Meditation and CBDa

Modern science agrees with ancient meditation teachers and philosophers. Meditation is good for our general health, both physically and psychologically. Studies show that practicing mindfulness in any capacity improves resilience to stress. This resilience also reduces the body’s response to pain. Research also shows similar effects when using CBDa to alleviate chronic pain. (1, 7) 

The uses of meditation and CBDa with those suffering from depression and anxiety are also quite similar. Focusing on the present and practicing gratitude (another mindfulness exercise) counteracts negative thoughts. One cannot simultaneously feel grateful and distressed. CBDa extract has shown promising results as a non-addictive treatment for anxiety and depression. Compared to placebo doses, CBDa is effective in reducing anxiety, insomnia, and in regulating one’s mood. (1,6,7)

However, science does show that meditation isn’t a magic spell or cure-all. In fact, surveys conducted with meditation study participants show that as many as 25% of practitioners experience unwanted negative effects of meditation. Some participants shared that meditation triggers unwanted emotions. Others admitted an increase in anxiety from focusing on their physiological state during meditation, or hypersensitivity to noise and movement stressed them out. So with CBDa added to a simple meditation practice, it may be possible to reap the incredible benefits of meditation without the possible stress-inducing side-effects. 

Connect With Nature in a Healthy and Positive Way

Reduce stress. Relieve symptoms of anxiety and depression. Improve focus. Get better sleep. And reconnect with the very soul of nature. Meditation calms the mind, improves health and well-being, and connects us to ourselves. Nesas beyond organic CBDa is bioactive, meaning this super-hemp is the best version of CBD to meet your needs, calming the mind, helping boost the positive effects of meditation, and promote other health benefits as well. It connects our best selves with the best of nature. Living in harmony in a healthy and positive way.


  2. Fletcher, Emily. Stress Less, Accomplish More. HarpersCollins, 2019.
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