Meditation is a transformative method that not only relaxes but also improves our daily life. If you are new to meditation, here are some of the best meditation techniques beginning. Read all of the meditation techniques here and choose the method which method is suitable for you.
Learning how to meditate may seem daunting for beginners, but the basics are really simple. My recommendation is to, choose a simple meditation technique to start meditation.
This meditation process is good to induce a relaxation response. Plan to make meditation a regular part of your daily routine. Set aside 10 to 20 minutes each day at the same time, if possible. Before breakfast is a good time.
- Choose a quiet spot where you will not be disturbed by other people or by the telephone.
- Sit quietly in a comfortable position.
- Eliminate distractions and interruption during the period you will be meditating.
- Commit yourself to a specific length of time and try to stick to it.
- pick a focus word or short phrase that’s firmly rooted in your personal belief system. A non-religious person might choose a neutral word like one peace or love.
- Close your eyes. This makes easy to concentrate.
- Relax your muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with your forehead, become aware of tension as you breathe in. Let go of any obvious tension as you breathe out. Go through the rest of your body in this way, proceeding down through your eyes, jaws, neck, shoulder, arms, hands, chest, upper back, middle back, and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet.
- Breathe slowly and naturally, repeating your focus word or phrase silently as you exhale.
- Assume a passive attitude. Don’t worry about how well you’re doing. When other thoughts come to mind, simply say “oh well” and gently return to the repetition.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. After you finish: Sit quietly for a minute or so at first with your eyes closed and later with your eyes open. Do not stand for one or two minutes.
- Plan for a session once or twice a day.
Walking meditation brings your attention to the actual experience of walking as you are doing it. Focusing on the sensation in your feet and legs, feeling your whole body moving and you can also integrate awareness of your breathing with the experience.
To do this exercise focus the attention on each foot as it contacts the ground. When the mind wanders away from the feet or legs, or the feeling of the body walking, refocus your attention. To deepen your concentration don’t look around but keep your gaze in front of you.
Transcendental meditation is by far the most thoroughly researched in terms of its benefits for mental, physical, and social health. TM is a simple mental technique easy to learn and practice.
Anyone can learn it within a few days and can begin to experience beneficial results almost immediately. TM is one of the easiest meditation techniques to learn.
When you learn TM, an instructor gives you a word or phrase – your personal mantra – which you promise not to divulge.
You are told to sit quietly with your eyes closed and repeat the mantra over and over again for 20 minutes at a time once or twice a day.
Regular practice of TM has found to produce a state of increased stability, adaptability and integration during all phases of activity.
Also, TM has found to increase intelligence, creativity, and perceptual ability and to reduce high blood pressure and illness rates by more than 50 percent.
In mantra and breath meditation, you focus on a word or your breath and try to empty your mind of everything else. This mental clearing is what most people mean when they refer to meditation.
But there’s another kind of meditation, a practice Buddhists call Vipassana or sometimes called mindfulness or insight meditation. It is the art of becoming deeply aware of the present instant.
Mindfulness means fully experiencing what happens in the here and now. It is the art of focusing our minds on what’s happening in and around us at this very moment.
Mindfulness helps you turn down all the noise in your head- the guilt, anger, doubts, and uncertainties that upset our moment to moment.
It is a technique that encourages you, to stop and smell the roses. There are two kinds of mindful meditation- formal and informal. Yoga is a good example of the formal type. Informal mindfulness involves turning the headlong rush of daily living into a collection of a discrete moment of experience, each savored fully.
Journey meditation combines imagery and visualization to achieve a meditative state. This form of meditation appeals to those who find peace by picturing themselves in a peaceful place.
How to do it
- Sit up straight. Get into a comfortable position. Either sit on the floor with your back against a wall or sit in a chair with your feet on the ground and your hands resting on your knee or thighs. Have a pad and pencil nearby. Write down the worries,l concerns or problems that you are afraid will distract you from meditation, and promise yourself that you will deal with them when you are done.
- Take a few cleansing breaths. Breathe in slowly and deeply for five counts, then exhale slowly for five counts.
- Find a peaceful place. Choose your eyes and concentrate on a soothing, tranquil place where you feel safe and calm. As distractions flutter through your mind, remind yourself that you will deal with them when you are finished meditation.
A quiet beach is an ideal mental destination for most people. Picture yourself resting on the sand. Feel the sun on your skin, hear the water lapping the shore, listen for the sounds of seagulls or see the ships gliding out to sea.
You can use the same routine for any beautiful serene place that calms you. Do it twice a day. Most persons will benefit from a 5 to 15 minutes meditation practiced several days a week.
A good rule of thumb for practicing journey meditation is to do it in the morning and then again later in the day. A peaceful meditative journey as you wakeup can improve the whole tone of your day.
Also called sounding meditation, this technique uses the repetition of a word or sounds as its focal point. VM has appeal to those who find that making noise is a path to inner quiet. Releasing sound and noise helps us to release stress.
How to do it
- Get on your feet. Stand with your feet shoulder-width apart, your knee slightly bent and your hips centered as though you’re about to squat. Or, if you wish, sit or lie down. Keep your body loose and comfortable with your arms at your sides or on your hips. Begin by taking a few cleansing breaths.
- Pick a word, any word. Choose a word that alternates vowels and consonants like “serenity”. The word that you select doesn’t necessarily have to be a spiritual one. It just has to feel good when you say it.
- Repeat after yourself. Repeat the word, chant the word, focus on nothing but saying the word over and over again. Let the sound of the word vibrate through your body, the word resonate up from your abdomen and let it go to your hands, your feet. Let your muscles move as you chant the word.
Some people have a tendency to clench their muscles when they’re tense. it’s important to roll the sound through your body so that you can clear out the tightness in your muscles. Doing so promotes the meditative state of relaxation that feels like a natural high.
Movement meditation combines breathing and gentle flowing movement to create a meditative state. It appeals especially to those who tend to achieve a meditative state of mind by moving their bodies.
MM allows is excellent to do first thing in the morning and can also be a prelude to prayer or another form of meditation.
How to practice
- Center and concentrate.
- Take several deep, cleansing breaths. then move into a relaxed, squatting stance with your knees slightly bent and your hips and pelvis loos. center yourself by visualizing your feet connected to the soil. Visualize the center of the Earth, from which we draw energy. concentrate upon and honor the earth.
- Focus your awareness.
- Gently move your body in an undulating, snakelike swaying motion. See your self as a flower opening up or as an animal moving through the brush. Dance if you like.
If it pleases you, use sound or music to focus your attention on the movement and on the vibration. Allow yourself to get lost in the sense of movement and the beauty of your body as it moves. Feel the areas of your body that are tight and let the moment loosen them up.
Body Scan Meditation
Body Scan meditation is often used by people who want to try a more formal type of mindfulness without attending a yoga.
Hoe to Do It
- Lie on your back with your legs uncrossed, your arms at your side, palms up, and your open or closed, as you wish.
- Focus on your breathing, how the air moves in and out of your body.
- After several deep breaths, as you begin to feel comfortable and relaxed, direct your attention to the toes of your left foot. Tune in to any sensations in that part of your body while remaining aware of your breathing. It often helps to imagine each breath flowing to the spot where you’re directing your attention. Focus on your left toes for one to two minutes.
- Then move your focus to the sole of your left foot and hold it there for a minute or two while continuing to pay attention to your breathing.
- Follow the same procedure as you move to your left ankle, calf, knee, thigh, hip and so on all around the body.
- Pay particular attention to any areas that cause pain or are the focus of any medical condition( for asthma, the lungs; for diabetes, the pancreas)
- Pay particular attention to the head: the jaw, chin, lips, tongue, the roof of the mouth, nostrils, throat, cheeks, eyelids, eyes, eyebrows, forehead, temples and scalp.
- Finally, focus on the very top of your hair, the uppermost part of your body. Then let go of the body altogether, and in your mind, hover above yourself as your breath reaches beyond you and touches the universe.