The moment you mention meditation to someone, they are usually starting to make excuses like they are too busy, they cannot sit still, they cannot be quiet and calm enough to meditate.
I am here to tell you that those are just excuses.
In order for you to be able to practice meditation techniques, you must find what and where works best for you.
For some, that is sitting in nature, for others, that is sitting at home.
There are people that work best in the chaos while others search for the peace and calming environment.
I can tell you this for sure: If you meditate just for 10 minutes every day, it will change your life.
Benefits of Meditation
Before we go over some of the easy beginners level mediation techniques, let’s go over the benefits of meditation and why should you make a habit of meditating at least 10-15 minutes per day.
The main goal of meditation is relaxation, but there are lots more benefits of it.
And even though the purpose of meditation is not to achieve benefits, but to calm oneself and relax, it doesn’t hurt when you get bonuses.
Some of the benefits of meditation are lower blood pressure, lower heart rate, less anxiety, improved blood circulation, slower respiratory rate, less stress, more feeling of well-being, less perspiration and deeper relaxation.
Also worth noting, in Buddhist philosophy, from where meditation comes, the ultimate benefit is the liberation of the mind from attachment to things it cannot control.
Next, we must learn the right meditation posture.
Like in physical activity, if you are not doing the exercise properly, you are not getting the benefits out of it.
To practice meditation, you must have a comfortable seat and good posture, and remember to keep your back straight at all times.
To make your seat comfortable, you can place a cushion to sit on.
Here are some of the important features of the meditation posture:
- Your legs are crossed
- Your right hand is placed in the left hand, with your palms upwards, while the thumbs are slightly raised and touching gently. To develop good concentration, hold your hands about two inches width below the navel. The two hands together symbolize the union of wisdom and method
- Your back is straight at all times, but not tense. Keeping your back straight is essential to maintaining clear mind
- While the teeth and lips are, as usual, your tongue needs to touch the back of your upper teeth. The technique allows you to prevent excessive salivation
- Keep your head tipped forward, little, not much, and the chin slightly tucked in. Your eyes should be cast down
- Eyes are important, and they should remain neither closed nor open. Keep them half open as you gaze down the line of your nose
- Your shoulders are level, and your elbows are slightly away from the sides allowing air to circulate.
Meditation Techniques for Beginners
The first and easiest meditation technique for beginners is guided meditation.
You can find a huge supply of them in iTunes, Google Play or any other music service.
However, if you prefer silent meditation techniques, there are others that are also easy to practice.
One of my favorites is “mantra”, a meditation technique that requires you to repeat words over and over.
This technique is best for finding focus and calming yourself.
There are a number of Sanskrit mantras you can find online.
They have special meanings and sounds, but you can also make up your own.
It doesn’t matter what your word will be as long as it makes you feel good. For example, you can repeat, “I love my dog” over and over again if your dog makes you happy.
Next on the list of easy and down to earth meditation techniques is visualization.
As you are positioning into the meditation posture, visualize a picture, an object, an idyllic being or anything else.
Just make sure it is a single object.
Once you visualize it, focus on the picture and on every detail of it.
This meditation technique is great for boosting your creative energy.
Mindfulness meditation is a little more advanced, but you can master it even if you are just beginning to explore the beauty of meditation.
For mindfulness meditation, you are encouraged to observe wandering thoughts as they are drifting through your mind.
The goal here is to let the thoughts drift, and not get involved or judge them.
When you master mindfulness meditation, you will notice that over time, there are patterns of your feelings and thoughts.
As for the easiest meditation technique, that is the candle starring.
What makes this technique so easy is that you have a real object on which you can focus your attention to, and you do not have to visualize anything.
Simply stare at the candle, and your mind and attention will be held.
Present moment meditation is a technique of moderate difficulty.
The trick here is to close your eyes, which is a little different than the standard meditation posture and focus on your breath.
After a while, allow your focus to broaden, and let it to your body and the sensations.
You can further expand the focus to everything that is touching your body, and then to awareness of everything you hear and sense.
Alternative Meditation Techniques
Remember, at the beginning, I told you that every good meditation starts by finding what and where works for you.
Aside from the standard meditation techniques, there are some other, alternatives that do not require you to stay in one spot.
One of the most popular and best is the walking meditation.
I practice it twice a week usually. I simply go out, let my mind drift, and walk for at least 30 minutes.
The important thing here is to remember to walk at a slow or medium pace.
You want to calm while walking, not burn your energy.
Another trick is to distinguish when your foot is flat on the ground and when your toe points back upward.
Feel your feet as they are touching the ground, and focus your mind on them.
Another meditation technique you can try is to pretend you haven’t seen your family for a month when you come back home from work.
You are faking the feeling, but novel experience is a great way to focus your mind on simple things.
For example, you can picture how old your child is, and then think where she will be in a year time.
And when you do that, think of a number in days.
For example, my daughter will be off to college in 785 days, and that is a small number of days I have left with her before she is off to start her career.
Last, but not least, I offer you the gratitude exercise as a meditation technique.
Try to do what I will suggest here.
Delay every thought that comes to mind for at least two minutes after you wake up.
For most of us, the first thoughts that come to mind are “What am I going to wear today at work”, “Where is my coffee”, “Will I make it on time to do this and that” and similar.
Delay them for two minutes.
Close your eyes, think of the first person for whom you are grateful for.
Spend two minutes thinking about him/her.
Or, you can think of something else you are grateful for.
For example, “I am grateful for my dishwasher machine, as she saves me a ton of time each and every day”.