5 meditation techniques for beginners

If you want to try meditation but don’t know where to start, learning basic meditation techniques is a great place to start. Meditation is widely recommended as a health-promoting practice, and for good reason. It has many positive effects, from reducing symptoms of stress to alleviating physical ailments such as headaches and even strengthening immunity against disease.

Throw in the health benefits and the fact that it’s free and takes just five minutes, and it’s easy to see why meditation is gaining popularity as a complement to conventional medicine.

basic meditation techniques

Although they can be practiced in a variety of ways, virtually all meditation techniques have a few things in common.

concentrated mind

It is a common misconception that meditation makes the mind “quiet” or “clear.” In reality, your mind is always thinking.

Although your thoughts may not be as fast, it is completely normal for your mind to become active during meditation. The key is to acknowledge this compassionately, returning your focus to your breathing as much as possible.

Being “now”

Instead of focusing on the past or the future, all meditation practices involve focusing on the present. Being here and now is about experiencing each moment, letting go, and experiencing the next moment.

Many of us spend most of our lives thinking about the future or ruminating on the past, so it takes practice to focus on the here and now.

altered state of consciousness

Over time, maintaining a quiet mind and focusing on the present can lead to a change in your level of consciousness, which is not a sleep state, but also different from your average waking state.

Two main types of meditation techniques

Researchers typically classify meditation techniques into two different categories: focused and non-focused.

• concentration techniques It generally involves focusing on a specific object outside of yourself, such as the flame of a candle, the sound of an instrument, or a mantra.
• non-intensive meditationOn the other hand, you can focus on a broader range of things, such as environmental sounds, internal body conditions, and even your own breathing.

Please note that there may be some overlap with these techniques. Meditation can be focused or non-focused.

5 meditation techniques to try

There are many different ways to meditate. The following categories of meditation techniques should not be considered a complete list, but rather a starting point for understanding the practices and differences between some of the main options.

basic meditation

This includes sitting in a comfortable position and focusing on your breathing. If you find yourself getting distracted by other thoughts or your mind wandering, slowly bring your focus back to your breathing.

focused meditation

In concentration meditation, you focus on something with intention, without focusing your thoughts. You can focus on something visual, such as a statue. Something auditory, like a metronome or a recording of ocean waves. Something constant like your own breathing. Or a simple concept like “unconditional compassion.”

activity-oriented meditation

Activity-oriented meditation combines meditation with an activity you already enjoy or a new activity that helps you focus on the present. This type of meditation involves engaging in repetitive activities to get into the “zone” and experience “flow.” Again, this quiets the mind and allows the brain to shift.

mindfulness meditation

Mindfulness may be a form of meditation, but like activity-oriented meditation, it’s really not. look Like meditation. Mindfulness involves staying in the present moment rather than thinking about the future or the past.

The concept is simple, but it can be more difficult than you think. Focusing on the sensations you feel in your body is one way to stay present. It’s different to focus on an emotion and where you feel it in your body, simply experiencing it as a sensation rather than considering why you feel it.

spiritual meditation

Meditation is not specific to any particular religion, but it can be a spiritual practice. He can meditate on one question until he gets an answer, or he can meditate to clear his mind and accept what the day will bring. Many people practice Kundalini meditation in search of a connection between the mind and body.

Follow now : Apple Podcasts / Spotify / Google Podcasts

Benefits of using meditation techniques

Meditation has been proven to have a variety of benefits for mental and physical health. Regular use of meditation techniques can help you:

• boost mood
• improve sleep
• stress reduction
• lower blood pressure
• increase empathy
• Reduce symptoms of anxiety and depression

While the most effective meditation techniques are those that can be followed for long periods of time, researchers have found that some specific types of meditation may be particularly helpful. For example, mindfulness meditation has been shown to help with anxiety and depression.

how to start

If you’re ready to start trying some meditation techniques, here are some tips to help you get started.

set aside time

Choose when you want to meditate each day. You can set aside some time first thing in the morning, but it can also be during lunch, after work, or in the evening.

find space

Choose a space where you can relax without getting in the way. The bedroom is great, but true meditation is possible anywhere. This includes your living room and office. (If you need to eliminate distractions, headphones and soothing meditation music can help).

Comfortable

You can sit cross-legged on the floor if you like, but the key is to find a position that is comfortable for you. If sitting on the floor is not comfortable or possible, sit in a chair where you can sit up straight with both feet on the floor. Place your hands in your lap, on your knees, at your sides, or wherever you feel comfortable.

focus on breathing

Close your eyes and focus on your breathing. Breathe comfortably and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it to focus on your breathing.

remove

Whichever method you choose, keep in mind that consistent practice (even just quieting your mind for five minutes a day) is more valuable than longer but infrequent sessions. At the end of the day, the best meditation technique and the one that helps you reap the most positive benefits is the one you can stick with.