A quiet mind is all we need. Everything else will happen rightly if our mind is calm and quiet. But, most of us find it hard to deal with contemporary situations in our lives.
Meditation helps you reduce stress and anxiety, improve focus, and concentration. It is one of the best ways to enhance physical, mental, and emotional well-being. It can be practiced in many different ways, which we will find out in a minute.
Although there are various meditation techniques out there, a consistent idea goes through each of them. They all demand practice and sincerity throughout the process, so as to get benefitted.
Meditation has been a tool to increase physical relaxation and enhance psychological well-being for ages. If you’re longing for inner peace and calmness, but don’t know where to begin with, we are here to help. Once you experience the benefits of meditation by yourself, you will become more inspired to include it as a part of your daily lifestyle.
In this article, we will talk about five simple meditation techniques for beginners to help you get started.
Meditation Techniques for Beginners
1. Breathing Meditation
One of the most admired and basic form of meditation is conscious breathing meditation. It is also the best meditation technique for beginners to start practicing. Breath plays a significant role in all meditation practices. Just by allowing yourself to focus on your breath, you can work towards calming your mind and uplifting your energy.
Just get yourself in a comfortable position, close your eyes, and watch your breath as you inhale and exhale deeply. You just have to become aware of your breath through your nose, without doing anything or forcing it in any way. Even if your mind starts to wander, do not worry. Just bring your awareness back to your breathing and continue to meditate on it.
2. Mindfulness Meditation
Mindfulness is the process of bringing your attention to the present moment experiences, which you can develop through meditative practices. Practicing mindfulness meditation can have numerous benefits on your health, from decreasing stress and anxiety to increasing levels of joy, satisfaction, and work concentration.
Start by focusing on the sensations you feel within your body. Watch every thought come and go. Do not try to suppress or get carried away by them. Simply stay in the present moment and observe things without judgment. Know that we are right where we are supposed to be.
It is important to know that the practice of mindfulness meditation doesn’t need you to completely empty your mind of thoughts, but simply note them.
Read more: Health Benefits Of Mindfulness Meditation
3. Walking Meditation
As the Buddhist spiritual master Thich Nhat Hanh said, walking meditation is a profound and pleasurable way to deepen our connection with our body and the earth. If you’re a beginner or having trouble with sitting calmly, this can be great for you. It can be practiced regularly, at any time on its own.
Start your walking meditation in a quiet and peaceful place. Simply focus on your body as it moves. Notice how your steps hit the ground as you breathe and move. Feel the pressure as your feet rise and touch the ground while you step. When you find your mind wandering, gently redirect your thoughts back to your breath and steps.
With each step made in mindfulness, you can bring yourself back to here and now, to be grounded in the earth and feel its solidity.
4. Mantra Meditation
A mantra is a sacred word, phrase, or syllable that is repeated during meditation in order to harness the mind. You can either recite the mantra or listen to it while meditating. With mantra meditation, you can bring your mind to a state of tranquillity.
Each mantra has its own sound and vibrations. By chanting or listening to mantras, you allow your mind to enter into a deep meditative state that evokes a higher level of awareness. Many people observe chanting mantra as a form of prayer to God, and some practitioners find this more helpful than simply focusing on their breath.
You can also use short, positive affirmations as a mantra to help you develop spiritual and mental strength with honesty and integrity.
5. Loving-kindness (Metta) Meditation
Loving-kindness meditation, also known as Metta, is a spiritual path all in itself. The practice of loving-kindness was taught by Buddha over 2500 years ago. It is about opening up the heart and cultivating love and compassion for ourselves and others.
Simply sit down with your eyes closed. Take a deep breath in, and breathe out. Think of a person who loves you very much. It could be anyone close to your heart. Imagine that person standing right in front of you, sending you their love for your happiness and well-being.
Now, feel the warmth of love coming from that person and send it to the ones who cherish you. You can further extend those feelings to someone neutral, or a person you actively dislike, or even towards all being on the planet.
The more you practice loving-kindness meditation, the more peace, and joy you will feel on a daily basis.
Read more: Yoga And Meditation For Addiction Recovery
We hope these meditation techniques for beginners will help you support your journey towards living a more peaceful life with lots of love and compassion. Once you start practicing them on a regular basis, you will notice the benefits of meditation and mindfulness within a short period of time and also share it with others around you.
Hello reader, I’m Abhishek Shankhwar, a passionate health enthusiast and a digital marketer by profession. As a health and wellness writer, I feel obligated to inform, inspire, and reach out to so many people. In the meantime, you’ll always find me reading books, writing inspiring content, and cooking delicious food. Connect with me on LinkedIn.