The Simple Meditation Techniques For Beginners

Meditation 101.

We will learn simple meditation techniques for beginners. Meditation refers to a state where your body and mind are consciously relaxed and focused.  Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics, and other spiritual disciplines.  However, you don’t have to be a monk or mystic to enjoy its benefits, and you don’t even have to be in a special place to practice it.  You could even try it in your own living room! Here we will discuss the simple meditation techniques for beginners.

 

What Is Meditation

Mindfulness meditation practices are not strange, esoteric rituals but they can be easily integrated into your everyday life.

I practice this type of meditation and I have experienced results which include being able to approach daily tasks with a calm and focused mind after each session.

I simply find a quiet spot, make myself comfortable either sitting or lying down.

With my eyes closed, I relax my whole body and I focus on my breathing until I no longer hear my breath and I remain in the position for 5 to 10 minutes.

I let thoughts come and go, I do not focus on a particular thought. This allows the thoughts to float away and I continue to breathe calmly, gently, and simply relax.

I have practiced mindful meditation in the park were sit comfortably on a bench and I keep my eyes open. I look at a hedge or a tree and then I focus on a specific leaf and just keep breathing gently, letting any thoughts become fleeting things until they are no longer there. My main focus is to see and think of just the particular leaf.

I had difficulty practicing using the leaf as my meditation focus because the challenge given by my yoga instructor was to try not to blink.

Having attempted this quite a number of times before I could hold the focus and not blink, you can imagine the excitement when I was able to eventually meditate with a leaf as my central focus!

So you can see from what I have described, mediation can be done in so many different ways, with the sole purpose of creating a state of calm and a clear, strong and focused mind for the practitioner.

When you meditate, it’s as if your sensations, thoughts, and feelings are in an aquarium, behind a glass wall. You sit on a chair and calmly watch your thoughts and feelings. While it is peaceful in the aquarium, it can be quite chaotic in the tank itself where al kinds of dramas play themselves out.

You become the observer and you don’t invite your inner critic to participate since mindfulness means being purposefully in the moment without judgment.

If you notice your inner critic has crept in, just ignore it and it will soon go away if you pay no attention. This is what I do with the unrelated thoughts that come and go while I am practicing my mindful mediations.

 

Basic Meditation Techniques for Beginners

Although there are many different approaches to meditation, the fundamental principles remain the same.

 

Remove Unwanted Thoughts

The most important among these principles and basic meditation techniques for beginners is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus.

These principles also apply to simple meditation techniques for beginners. This clears the mind of clutter and prepares it for a higher quality of the activity.

Another basic meditation technique, if you are a beginner, is to make sure you are in a comfortable position conducive to concentration.  This may be while sitting cross-legged, standing, lying down, and even walking.

 

 

Basic Meditation Techniques For Beginners

 

 

Set Aside Time

Meditation practice, formal or mindful meditation simply involves setting aside time for a meditation session at some point in your day, every day as you grow into the practice. You can choose how long, but 5 to 10 minutes is a good place to start if you are a complete beginner.

Once again, there is no ritual involved, you do not have to wear special clothes, have a talisman close by, burn incense, or fill the room with mood music.

You just simply decide you are going to meditate and you do it. Read my experience again, practicing meditating in the park for example.

Ideally, mediation should be practiced daily, but aim to practice every other day if you can’t manage that level of commitment at present.

 

 

Choose Your Mindfulness Meditation Practice

When practicing mindfulness meditation, you can choose from a wide variety of practices such as meditating with focus on your breath, objects, or feelings.

One sample mindful meditation routine could be, while in a meditative state to silently name every part of your body and focusing on each part. While doing this you should be aware of any tension in any part of your body.

Mentally visualize releasing this tension – it works wonders and it is one of the simple meditation techniques for beginners.

As a beginner, it is good to start practicing each one of these for a couple of weeks before moving onto the next. Also, you can combine different meditations to create a program for variety. This way you choose what suits you best.

 

 

5 Meditation Tips For Beginners

If you are a beginner in the practice of meditation, it will be unfamiliar and you might feel lost. To help you, keep in mind these five very simple tips.

These tips should help you find your way, in addition to the basic mediation techniques for beginners mentioned. Create a meditation journal and write these tips in the journal.

Review the tips before each session and make your own notes about which tips are useful and which ones are not.

Tip #1:

Have warm feelings towards yourself. This is what many meditation practitioners call ‘self -compassion’. Therefore be generous and caring to yourself.

Tip #2:

Get ready to observe and learn. This is only intention you should take with you into your meditation session

Tip #3:

Forgive yourself when you lapse: Do not feel bad about it if you didn’t practice when you meant to. You have not lost anything, just invite yourself back into the present moment.

Tip #4:

Find a mindfulness buddy: It is not essential to have someone to share your mindfulness experiences with. However, if you do have a buddy it may help to boost your commitment and motivation.

Tip #5:

Thank yourself afterward: Show some gratitude to yourself for caring enough to take time out of your busy life to practice mindful meditation.

 

Benefits Of Meditation

Meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort remember we are relaxing).

Studies have shown that meditation does bring about beneficial physiological effects on the body. There has been a growing consensus in the medical community to further study the effects of such.  So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

 

Conclusion

Thank you for reading this post. I hope the information provided will benefit you if you are just starting to practice mediation. I have focused on making this information easy to understand because I was overwhelmed before I started to practice meditation – whereas it is just a simple technique to bring about calm and focus.

Click here to read more on meditation and how to use it to balance your chakras.

Make sure to provide some comments and share your experience – I will love to hear and definitely respond

To your zen and calm filled life!

 

 

Disclaimer

By reading this, you agree to all of the following:

You understand this to be an expression of opinions and this is not professional advice. You are solely responsible for the use of any content and hold zenaai.com and all members and affiliates harmless in any event or claim.

Disclosure

If you purchase anything through a link in this blog, you should assume that I have an affiliate relationship with the company providing the product or service that you purchase, and that I will be paid commission in some way. This will have no impact on what you pay for your purchase. I recommend that you do your independent research before purchasing anything.

 

10 thoughts on “The Simple Meditation Techniques For Beginners”

    1. Hey Jason, many thanks for your comment and glad you enjoyed the article. I really find the products, detailed reviews and information very interesting and will definitely be doing some online shopping from there!

  1. Dear Ola
    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to take towards their healthy living and positive mindset. I hope more people will know about your website and follow your guidance.
    Kind regards,
    Andrey

    1. Hi Audrey, thank you for your comments and feedback on zenaai.com It is great to know that it provides relevant information on health and mindset. Thank you.

  2. I used to have trouble meditating. It took a lot of practice to be able to sit still. I enjoy learning new techniques and I am happy to read your tips.
    I look forward to implementing some of your tips into my routines.

    Thank you,
    Greg

    1. Hi Greg, thank you for your comment on my article. Yes, the sitting still aspect of meditating can be a blocker especially when you are starting out. I experienced that at the beginning, and then I discovered that when you approach it with little steps and appreciate your own efforts, you gradually learn the art. I would say to you ‘keep going’ take the little steps first and you will be surprised where it leads you!

  3. Thank you for this clear and straightforward article on meditation.

    I’ve tried to meditate a few times, but find myself getting restless, which is probably why I need to make a committed effort to making it a regular part of my life! I like your experience of watching a leaf – I used to do something similar – meditate in a dark room with only a candle flame to watch. I did let myself blink though :). But this open-eyed method was the only time I came anywhere close to meditating with solid intention. It’s a difficult skill, for sure!

    Your tips for those just starting out with meditation are very helpful, particularly #1 and #5 – have warm feelings toward yourself and thank yourself afterward. I know that I am prone to completely blowing off these very important steps of the process, so thank you for this essential reminder!

    1. Hi Kris and thank you so much for your comments on my post. I intentionally went for the ‘easy on the eye’ approach because meditation topics can get so detailed and technical. The fact that you found it helpful confirms my intended approach will be useful to readers who are looking for a simple explanation and ideas about how to incorporate meditation in their lives. And yes I encourage you to start with the little steps and remember to be warm to yourself and thank yourself after – you will be surprised where it leads you.

  4. Hi there, I have always been interested in meditation as I struggle to sleep at night and heard it helps I have never been able to concentrate fully though, this article has gave me some new ideas and i’m going to try them out, thank you!

    1. Hi Sam, thank you so much for your comments and it is great to know my post has provided you with some ideas on how to continue with your meditation practice. Just take the little steps, never give up and be kind to yourself – you will be surprised with time that it will become as natural as breathing.

Leave a Comment

Your email address will not be published. Required fields are marked *