Meditation for Men: A Complete Guide to Meditation for Men

What is meditation for men? Does meditation practice work for men? How do you meditate as a man? What is the best type of meditation for men? How can I start meditation as a man? Is meditation beneficial to men? This article is for you if you are looking for answers to these and other meditation-related questions.

Hi. My name is Sean Galla, and I have facilitated men’s groups and forums for over 10 years. In my line of work, I create safe spaces where men can come together to discuss issues affecting men, including self-improvement and mental health. Meditation is one of the topics we broadly discuss in our forums as we strive to create an understanding of mental wellness for men. To lead a more meaningful life, men must learn to control their thoughts and practice mindfulness.

In this article, I will tell you everything you need to know about meditation for men and give you actionable tips on how to start as a man.

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Sean Galla

An experienced facilitator, community builder and Peer Support Specialist, Sean has been running men's groups for 10+ years. Read Sean's Full Author Bio.

A Distracted Guide on Meditation for Men

A Distracted Guide on Meditation for Men

If meditation were a pill, most men would want it; if it were a form of physical workout, most men would probably be doing it. If you are looking for information about meditation, it is probably because you have heard about its many benefits for men’s health and ability to distress the mind.

You have probably also read about the memory-enhancing capabilities of this mindfulness practice, and how good it is for the immune system. it is also believed to regulate sleep, improve focus, and benefit the brain’s grey matter.

It is also said that some of the most brilliant and successful people practice daily meditation, from the geniuses at Google to world-famous sporting athletes and CEOs, making you want to try to reap the health benefits of this age-old practice.

Today, much emphasis is placed on self-improvement and self-care. Anyone interested in leading a happy, balanced, and healthier life should create time for self-care; meditation is an excellent component of this process.  

Meditation techniques were first talked about in America in the 1890s, mostly as interventions used for the spiritual counterculture. It was not until the 1960s that scholars took it upon themselves to study the concept more, to understand its mental and physical benefits. However, despite the many benefits it offers and being in the mainstream for decades, meditation is still inaccessible to many people, including men.

Statistics show that women are more likely to take on meditation than men. This is unfortunate since there are many benefits to mediation for men.

If you have a family, job, schedule, or simply exist as a human in body and mind, you cannot afford to overlook the many benefits you can enjoy from having a clear headspace every day.

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What Is Meditation?

Meditation can be defined as a technique used to quiet a thinking mind to achieve an altered state of consciousness. Through meditation, humans understand their true selves and experience mental clarity and peace, which is out of reach when going through the day-to-day.

Despite popular belief, meditation is not exclusive to any religion; it is rather a science. The meditation process utilizes definitive principles to produce verifiable results at all times. When you become consistent with practicing meditation, you will enjoy mental clarity, clearness, and relaxation.

During the process, you are fully alert and awake but with the added advantage of blocking out everything else happening around you.

The goal of practicing meditation is to get to an inner state that is one-pointed and still enough to silence your mind. Once the mind is silent, you no longer have thoughts distracting you, which helps you move to a deeper state of meditation.

Why Men Should Meditate

Meditation is one of the fundamental ways men can improve their lives. Research proves that meditation offers numerous benefits, including improved brain function and sleep. Other benefits include:

  • Boosted feelings of well-being
  • Lower blood pressure
  • lowers signs of depression in men
  • Lower heart rate
  • Less stress
  • Slower respiratory rate
  • Reduced anxiety levels

While most benefits of meditation are mostly short-term outcomes, the practice can be used as a reset button to clear distractions to improve your focus and boost your productivity.

Other Reasons to Meditate as a Man

You become more present

Meditation is centered on the principle of focus. A mediator focuses their attention on an idea or object during the session to reach their Zen. When in this state of focus, you are also present in the moment, and continuous practice makes it easy to take this focus from the meditation zone into your real life.

You will improve your relationships

Generally, men are not natural communicators. This is a skill they have to keep learning to become better at. Without knowing how to communicate properly, men struggle with self-expression, and yet communication is part of the foundation of healthy relationships.

With meditation, men can learn how to be better communicators since they are better at being attentive and present at the moment.

Being present means actively listening to what your loved ones are saying, allowing you to respond effectively.

You focus better at work

Since the core of the meditation fundamental is the focus, you will be able to be present in your work just as you are in other areas of your life by learning to control your central nervous system. This can boost how you relate to your team and your productivity. If you are struggling with getting work done, you should consider meditation.

You become more self-aware

Meditation teaches you how to be in touch with your inner or true self, commonly known as self-awareness. When you become self-aware, you find it easier to let go of the victim mindset and overcome most of your mental health issues, including anxiety and depression. You begin to understand better how your actions impact the outcome of different situations, which helps you do better.

You also become more aware of your feelings, thoughts, and actions, including why you think or act in particular ways. This will help you realize which issues in your life are self-imposed and find better ways of handling different issues. This will ultimately boost your self-esteem and confidence.

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A Step-By-Step Guide to Meditation for Men

A Step-By-Step Guide to Meditation for Men

So, how exactly does one start meditating? Once you understand what meditation is and why it is recommended for your well-being, you should consider trying it for yourself. The best way to reap the benefits of meditation is to book regular meditation sessions with meditation teachers, experienced meditation organizers, and providers. Without these options, you can use equally good meditation apps, even for people who have never tried meditation before.

Regardless of the meditation learning option you choose, some common factors you’ll need to consider include:

Right place and the right time

To reap the full benefits of meditation, you need to remain consistent in your meditation routine. It is advisable to pick a specific place and time for meditation and make it your everyday spot. Most people prefer to do it early morning in a designated space in their home to set the tone for the day.

Meditation attire

Meditation goes hand in hand with relaxation. Therefore, you need to dress in a way that suits your mood. Your meditation attire must be airy, comfortable, and make it easy for you to breathe.

Sitting posture

You have probably come across images on social media of yogis sitting with their legs folded, arms resting comfortably on the led, and fingers pointing upwards. This is far from the norm of meditation. When starting, you can experiment with different sitting positions to find the best one for you. Your sitting posture should be comfortable and free from distractions. Most meditation beginners prefer to sit upright on a chair with the back straight, chin slightly tucked in, neck relaxed, and hands-on the knees or lap.

Duration of the meditation

Like any other practice, meditation requires you to start slow and gradually advance your capabilities. You can start with having a few 5 to 15-minute meditation sessions a week and work yourself up.

Once you have these factors checked out, you can start experimenting with different types of meditation to find the most effective form of meditation for your needs.

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Types of Meditations

Mindfulness meditation or Vipassana meditation

Mindfulness meditation type teaches you to observe different thoughts as they enter your mind. This gives you a greater sense of awareness when it comes to the nature of consciousness and your internal mechanism. This meditation is meant to help you achieve inner balance with improved understanding and empathy.

Concentration meditation or guided meditation

This is often practiced alongside mindful meditation, where you are asked to focus on one pattern or point, including reciting a mantra, breathing, a physical object, or exterior sound. It uses the power of repetition to help your mind wander, allowing you to let go of worries or desires.

Transcendental meditation or ‘TM.’

This type of meditation has become popular in recent years. In this meditation, the goal is not to create awareness of the present moment but to go straight to the source of your creativity and thought pattern.

There is also what is referred to as Buddhist meditation to attain mental liberation, prolonged inner peace, and absolute compassion. When you master this type of meditation, you will enjoy the benefits, including a sense of enlightenment.

The Bottom Line

Meditation for men is one of the most ideal ways to overcome different issues in life, learn personal mind and thought control, kick most mental health issues to the curb, and live a mentally liberated life. With so much misinformation about meditation, this article has reliable information that can help clarify your understanding and teach you the benefits of meditation for men.


If you need a support system to kick start your meditation journey, Men’s Group is a leading online men’s support forum where men come together to learn from one another, discuss issues affection men like how to lose belly fat for men, make friends, and learn how to improve their lives using different tactics, including meditation.

1. Meditation for Men: A Beginner’s Guide
2. Meditation Tips and Potential Benefits for Men
3. Five Ways to Make Mindfulness More Manly
4. Mindfulness meditation may work differently for men and women
5. What is the best type of meditation?