100+ Beginner’s Meditation Quotes: Starting Your Mindfulness Journey

Did you know that just eight weeks of regular meditation can measurably change the brain’s gray matter? As more people learn about the transformative powers of meditation to change themselves, many ask for advice or find inspiration from others to get started. The science is in: meditation reduces stress and anxiety, increases focus, allows better emotional regulation, and improves overall well-being.

Below, we have assembled 105 quotes that are perfect for meditation beginners. They derive from meditation teachers, spiritual leaders, scientists, and practitioners who surely know the challenges and rewards that accompany the beginning to meditate.

Getting Started

1. “The journey of a thousand miles begins with a single breath” – Thich Nhat Hanh
2. “Meditation is not about stopping thoughts, but recognizing that we are not our thoughts” – Sharon Salzberg
3. “Begin where you are. Use what you have. Do what you can” – Arthur Ashe
4. “The quieter you become, the more you can hear” – Ram Dass
5. “Your first meditation is the beginning of a lifelong friendship with yourself” – Jon Kabat-Zinn

These opening quotes emphasize that everyone starts as a beginner and that’s perfectly okay.

Simple Foundations

6. “Meditation is as simple as watching your breath” – Joseph Goldstein
7. “Start where you are, not where you wish you were” – Pema Chödrön
8. “The goal of meditation isn’t to control your thoughts; it’s to stop letting them control you” – Anonymous
9. “Five minutes of mindfulness is better than no minutes of mindfulness” – Andy Puddicombe
10. “Your breath is your anchor to the present moment” – Thich Nhat Hanh

These quotes emphasize the simplicity of starting a meditation practice.

Overcoming Initial Challenges

11. “The mind wanders. That’s what it does. Your job is to notice and return” – Sharon Salzberg
12. “Every time you get lost in thought, it’s an opportunity to begin again” – Jack Kornfield
13. “Meditation teaches us to be patient with our own impatience” – Mark Coleman
14. “Don’t worry about doing it perfectly. Just do it regularly” – Dan Harris
15. “A busy mind is normal. Noticing it is meditation” – Headspace

These quotes address common challenges beginners face.

Building a Practice

16. “Consistency matters more than duration” – Tara Brach
17. “Make meditation a daily habit, like brushing your teeth” – Deepak Chopra
18. “Start with one mindful breath a day. That’s enough” – Susan Piver
19. “The best time to meditate is the time you’ll actually do it” – Light Watkins
20. “Small steps lead to big changes” – Sharon Salzberg

Building a sustainable practice starts with simple commitments.

Understanding the Mind

21. “Your mind is like the sky – thoughts are just passing clouds” – Joseph Goldstein
22. “Thoughts come and go like waves in the ocean” – Matthieu Ricard
23. “The mind is a wonderful servant but a terrible master” – Robin Sharma
24. “Watch your thoughts like you watch clouds pass by” – Thich Nhat Hanh
25. “Your thoughts are like leaves floating down a stream” – Jon Kabat-Zinn

These quotes help beginners understand the nature of thoughts during meditation.

Finding Peace

26. “Peace is present right here and now” – Thich Nhat Hanh
27. “Meditation is not about feeling a certain way. It’s about feeling whatever you feel” – Dan Harris
28. “Inner peace begins the moment you choose not to allow external events to control your emotions” – Anonymous
29. “Peace comes from within. Do not seek it without” – Buddha
30. “The present moment is filled with joy and happiness. If you are attentive, you will see it” – Thich Nhat Hanh

Finding inner peace is a natural outcome of regular practice.

Creating Space

31. “Between stimulus and response there is a space. In that space is our power to choose our response” – Viktor Frankl
32. “Meditation creates the space between your thoughts” – Russell Simmons
33. “In the space between thoughts, peace resides” – Tara Brach
34. “Give yourself permission to pause” – Rachael Kable
35. “The pause is as important as the breath” – Melli O’Brien

These quotes emphasize the importance of creating mental space.

Daily Integration

36. “Meditation is not separate from daily life” – Mingyur Rinpoche
37. “Every moment is an opportunity to practice awareness” – Jack Kornfield
38. “Turn daily activities into meditation by bringing full attention to them” – Thich Nhat Hanh
39. “Life itself becomes the meditation when we’re fully present” – Jon Kabat-Zinn
40. “Mindfulness means being awake in everyday life” – Ellen Langer

Integrating meditation into daily life makes it more accessible.

Gentle Approach

41. “Be gentle with your wandering mind” – Sharon Salzberg
42. “Treat yourself with the kindness you’d show a good friend” – Kristin Neff
43. “Don’t meditate to fix yourself. Meditate to accept yourself” – Bob Stahl
44. “Gentleness is stronger than severity” – Anne Bronte
45. “The most effective meditation is the one you’ll actually do” – Emily Fletcher

A gentle approach helps sustain long-term practice.

Beginning Each Day

46. “Each morning we are born again. What we do today matters most” – Buddha
47. “Start your day with a clear mind” – Lori Deschene
48. “Morning meditation is like setting the thermostat for your day” – Light Watkins
49. “The way you start your day influences how you live your day” – Louise Hay
50. “A few conscious breaths in the morning can change your whole day” – Thich Nhat Hanh

Morning practice sets a positive tone for the day.

Simple Techniques

51. “Focus on your breath. When mind wanders, return. That’s meditation” – Joseph Goldstein
52. “Count your breaths. It’s that simple” – Larry Rosenberg
53. “Notice the rise and fall of your chest” – Sharon Salzberg
54. “Feel your feet on the ground. That’s being present” – Thich Nhat Hanh
55. “Start with three conscious breaths” – Pema Chödrön

Basic techniques help beginners establish their practice.

Finding Time

56. “You don’t need more time. You need more presence” – Eckhart Tolle
57. “Five minutes of meditation is better than none” – Andy Puddicombe
58. “If you have time to breathe, you have time to meditate” – Ajahn Chah
59. “Make time for stillness” – Gabby Bernstein
60. “The best time to meditate is now” – S.N. Goenka

Finding time for practice is about priorities.

Physical Comfort

61. “Sit comfortably. That’s your first meditation” – Jack Kornfield
62. “Your posture reflects your attitude” – B.K.S. Iyengar
63. “Be comfortable but alert” – Joseph Goldstein
64. “The body knows how to find ease” – Tara Brach
65. “Start where you are, with what you have” – Pema Chödrön

Physical comfort supports mental ease.

Inner Wisdom

66. “The answers you seek are within you” – Rumi
67. “Silence is a source of great strength” – Lao Tzu
68. “Your heart knows the way. Run in that direction” – Rumi
69. “Trust the wisdom of your inner silence” – Swami Muktananda
70. “Listen to the whispers of your heart” – Sharon Salzberg

Meditation connects us with inner wisdom.

Dealing with Thoughts

71. “Don’t try to stop thoughts. Just stop following them” – Mingyur Rinpoche
72. “Thoughts are like birds. Let them come and go” – Unknown
73. “Your mind will wander. That’s not a mistake” – Sharon Salzberg
74. “Each thought is a bubble that pops on its own” – Joseph Goldstein
75. “Observe thoughts without judgment” – Jon Kabat-Zinn

Understanding thoughts is key to meditation.

Progress and Patience

76. “Progress in meditation is measured in moments, not miles” – Jack Kornfield
77. “Every session is progress, even when it feels like it isn’t” – Sharon Salzberg
78. “Patience is the companion of wisdom” – Saint Augustine
79. “Small steps, taken regularly, lead to big changes” – Tara Brach
80. “Trust the process” – Thich Nhat Hanh

Patience and persistence are essential.

Benefits for Beginners

81. “Meditation is a gift you give yourself” – Arianna Huffington
82. “A few minutes of meditation can change your whole day” – Jay Shetty
83. “The benefits come from regular practice, not perfect practice” – Dan Harris
84. “Each breath brings new peace” – Thich Nhat Hanh
85. “Small moments of mindfulness add up” – Jon Kabat-Zinn

Regular practice brings gradual benefits.

Creating Routine

86. “Make meditation a non-negotiable part of your day” – Deepak Chopra
87. “Same time, same place builds the habit” – Light Watkins
88. “Routine is the foundation of practice” – Sharon Salzberg
89. “Consistency creates transformation” – Tara Brach
90. “Make it a ritual you look forward to” – Emily Fletcher

Establishing a routine supports regular practice.

Mindful Living

91. “Live mindfully, one moment at a time” – Thich Nhat Hanh
92. “Every moment is a fresh beginning” – T.S. Eliot
93. “Presence is the greatest gift” – Eckhart Tolle
94. “Be here now” – Ram Dass
95. “This moment is your life” – Jon Kabat-Zinn

Bringing mindfulness into daily life.

Inner Peace

96. “Peace begins with a peaceful breath” – Thich Nhat Hanh
97. “Stillness is where peace dwells” – Pema Chödrön
98. “Find the quiet center within” – Sarah McLean
99. “Peace is every step” – Thich Nhat Hanh
100. “Calm mind brings inner strength” – Dalai Lama

Finding peace through practice.

Final Inspirations

101. “Begin again, and again, and again” – Sharon Salzberg
102. “Every meditation is perfect” – Joseph Goldstein
103. “The journey is the goal” – Thich Nhat Hanh
104. “Start where you are, with what you have” – Jack Kornfield
105. “Your practice is your path” – Tara Brach

Conclusion

These 105 quotes give variably great guidance, inspiration, and encouragement for those starting on their meditation journey-from getting a regular practice down to simply understanding the nature of the mind. Remember that every expert was once a beginner, and every long journey begins with a single step.

Let these words inspire and maybe encourage you to start or deepen your meditation practice, but most importantly, to start. Five minutes or an hour, the amount of time isn’t what matters; what really does is the commitment to showing up for yourself regularly with patience and kindness.