Woman doing yoga in sitting pose

5 Meditation Techniques for Beginners

Do you want to try meditating, but don’t know where to start? Did you attempt to meditate but couldn’t really focus? Begum C is here to help. Here are some simple but effective meditation techniques for beginners.

Don’t worry if you have trouble focusing at first. Most beginners find it quite difficult to control their thoughts as they attempt to meditate. The core purpose of meditation is to train your mind. Your mind won’t quiet overnight. Approach your meditation practice with non-judgment and patience.

Breathing Meditation

Breathing meditation is one of the simplest meditation techniques for beginners. As the name suggests, it involves using the breath as the object of your attention. Focusing on your breathing allows you to be in the present moment. Each moment you spend focusing on the present is one less moment you spend focusing on something negative.

Meditation and breathing exercises can make the mind sharper because there is a link between breath-focused meditation, attention, and brain health. Simple breathing meditation has numerous cognitive benefits from a boost in creativity to better sleep quality, mood enhancement, and more.

Moreover, you breathe shallower during times of stress, so being more aware of your breath and learning a simple technique of breathing can help you feel more calm and peaceful throughout the day.

4-7-8 Breathing Meditation Technique

4-7-8 breathing is one of many breathing meditation techniques. It is rejuvenating for the nervous system. This breathing technique acts as a natural tranquilizer and can completely shift your focus and your state of mind.

Begin this practice by emptying your lungs.

  1. Inhale for 4 seconds through your nose.
  2. Hold your breath for 7 seconds.
  3. Exhale for 8 seconds through your mouth.
  4. Repeat this breathing cycle up to 4 times.

Mindfulness Meditation

Mindfulness meditation is all about being present in the moment. The goal is to stop living in the past or stressing about the future. Through this type of medication, you can focus on being intensely aware of what you are sensing or feeling moment by moment. The practice should be carried out without any judgment. It may include mindful breathing, guided imagery, or mindful walking meditation.

Mindfulness meditation means performing your activities with full attention and focus. That means you can also practice mindfulness meditation while working on your office desk, washing the dishes, taking a shower, or doing shopping. Eventually, anything you do in your routine life with all of your focus and attention could be considered as a form of mindfulness practice.

Progressive Muscle Relaxation Meditation (PMR)

Progressive Muscle Relaxation (PMR) is one of the most effective meditation techniques that has been practiced in clinical and non-clinical setups for decades. It is a deep relaxation technique that you can use to control your stress and anxiety, improve sleep efficiency and insomnia, and reduce symptoms of chronic pain.

You can easily practice progressive muscle relaxation (PMR) by squeezing and releasing the large muscles of your body, starting from the top of your head down to the soles of your feet. This meditation can be very soothing and relaxing for beginners especially before bedtime. It’s a simple practice that even children and the aged can do to relax their muscles.

Many people prefer using progressive muscle relaxation meditation in combination with standard treatments for relief from symptoms of migraines, headaches, cancer pain, high blood pressure, and digestive disturbances.

Focus Meditation

A focus meditation is all about focusing on an object like a flower, a candle, or a portrait, and taking the time to fully examine it. You can choose anything that stimulates your senses. For example, if you chose a rose, you could sit and look at the rose or touch, smell, and feel it. The idea is not to think about it, but completely immerse yourself in the experience.

You can choose an object of focus like a candle and just sit comfortably in front of it. Now, as you inhale or exhale, notice how the flame flickers or focuses on the colors of the flame. Focus on the smell, the movement of the flame, the sounds, the melting of wax, etc.

A focus meditation can help you deepen your concentration while an object holds your attention. You might be surprised by how effective and beneficial this meditation can be at calming your mind.

Walking Meditation

Walking meditation is another one of the great meditation techniques for beginners.  Traditionally, meditators walk back and forth on a single, familiar path and focus their mind on each step that they take.

If you are a beginner it is better to practice walking meditation in your backyard. As you get more comfortable, you can move your practice to a park or the street. Take out 15 minutes from your day for walking meditation. Maintain a very slow and steady pace. This is particularly important if your mind is agitated or you have trouble staying focused.

You should focus all your attention on your legs and feet during this meditation. Feel how your legs tense as you lift your foot. Focus on how your legs feel as they swing through the air. Feel how the ground pushes back against your foot as you place it on the ground.

It is also good to practice walking meditation while holding your hands in ‘Shashi’. Form a first with your left hand with your thumb tucked into your fist. Place the fist under the bottom ribs on your chest with the back of your hand facing away from the body. Bring your right hand to rest on your left fist and pull your elbows slightly away from the body so that your forearms are parallel to the ground. Now you can focus on the movement of your legs while your arms stay still.

Walking meditation can be very relaxing if you have trouble sitting still for your meditation practice.

Engaging in daily meditation is an excellent way to manage stress, anxiety, depression, or even sleeping disorders. It doesn’t take a lot of time to meditate to reap the benefits. Start with 5 minutes of any of these simple meditation techniques for beginners and work your way up to 15 minutes and then eventually give half an hour a day. The results will be worth the effort. If you are looking for more meditation resources, browse The Wellness Blog for some amazing content.

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