Simple Meditation Techniques

Meditation is the best way of making our minds one with the nature. A lot of chattering that goes on in our minds makes us more anxious beings than aware. The alarming number of people that suffer with depression is the proof that something is not going natural in our minds. The flurry of thoughts that goes on in our minds literally distorts our understanding of our surroundings and our inner self. Though many thoughts contribute to our logical assessment of a situation and to maintaining our alertness levels, a plenty of other thoughts contribute to the restlessness inside us. But luckily and thankfully enough, we the humans are blessed with various meditation techniques to take care of our minds.

There are many different types of meditation techniques available to us and the goal of all meditation techniques is to get us rid of all the unwanted thoughts, the thoughts whose sole job is to make us anxious. Advanced meditation techniques like the yoga meditation techniques and the chakra meditation techniques exist but in this post we will discuss some of the simple meditation techniques for beginners. These will help you tremendously to achieve ultimate peace and calmness of mind.



Before looking at all the different techniques of meditation, let us first look at the preconditions that one must follow prior to taking up a meditation practice:

1. Healthy food. Both your body and mind requires healthy food to function to the best of their capabilities. All the complicated systems in your body like immune system, digestive system, circulatory system and nervous system need the right amount of energy which depends greatly on the quality and the quantity of your food. So make sure you take the right amount of protein, carbohydrates and fat daily as directed by your physician.

2. Sleep. It is a necessity which is often ignored but should never be ignored. Right amount of sleep is required to maintain your sleep health. The National Sleep Foundation based in USA recommends age-specific sleep durations. Sleep duration of 8-10 hours is recommended for teenagers and sleep duration of 7-9 hours is recommended for most adults.

3. Physical exercise. Most healthy adults require a basic minimum Aerobic activity and Strength training exercises. However, you should consult your physician to determine appropriate work out requirements for your body.

4. Peaceful ambiance. Meditation exercises usually require that your surroundings are serene and peaceful. Make sure you find a suitable time and setting to do Meditation.


Meditation techniques

Now that you are aware of the prerequisites, let us leap straight into some easy meditation techniques for beginners which are simple yet effective:


1. Basic Meditation 

The Basic Meditation technique is one of the best meditation techniques for beginners. The goal of basic meditation is to gently quite your mind to enhance your awareness and calmness. This technique is strongly recommended because this is one of the most basic meditation techniques for beginners which can be done effortlessly anywhere and at anytime.


Following are the steps to perform the Basic Meditation:

– To practice meditation you have to first decide how long you are going to meditate. Whether it is 5 minutes, 10 minutes or 15 minutes, you just have to be consistent with it.

– Then you have to find a comfortable place to practice meditation. Find a place which is peaceful.

– Sit in a relaxed position and close your eyes.

– Breathe gently and try to focus on your breathing and feel the rising and falling of your abdomen as you breathe in and breathe out.

– Keep a gentle smile on your face because that relaxes the mind and augments the meditation experience.

– Do not try to block your thoughts but shift your focus to your breath every time a thought passes through your mind.

– Once you are done, open your eyes.


2. Mantra Meditation 

This is one of the most ancient meditation techniques and also the best known spiritual meditation techniques for beginners. Mantra meditation is one of the Indian meditation techniques which involve chanting of powerful mantras. It is also said to be one of the guided meditation techniques because in Indian traditions it is preferred that a Mantra should be taken up by an individual only after a Guru passes it on to him/her.


Here are the steps to perform the Mantra Meditation:

– Firstly, you must choose a mantra and the simplest mantra and the most powerful of them is “OM”. OM is an ancient Sanskrit word and in many scriptures it is mentioned as the eternal sound of Universe. OM is a combination of three sounds, the A (aaaa), the U (uuuu) and the M (mmmm) sound. When these three sounds are combined they sound like “A-U-M”. To be more specific, one must chant the OM mantra as “Ooohhmmmmm”, which is to show that the M sound lasts longer than the other two sounds combined.

– Then you have to find a peaceful and comfortable place to practice the Mantra meditation.

– Sit in a relaxed position and close your eyes. If you would like to, you can sit in the traditional Yoga posture called Padmasana or Lotus Position. It is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs.

– Breathe normally. Inhale gently and as you exhale, say out the Mantra “OM”. Feel the vibration of the sound and focus only on the sound “OM”. Breathe in again.

– Repeat this exercise for couple of minutes or as long as you feel comfortable.

– Do not try to block your thoughts and shift your focus to the “OM” mantra sound every time a thought passes through your mind.

– Once you are done, open your eyes.


3. Mindfulness Meditation

Some call it the Buddhist mindfulness meditation techniques. It is a practice which emphasizes one to become aware of one’s thoughts, feelings and the happenings in their surroundings without being judgemental. This is one of the new meditation techniques and Jon Kabat-Zinn who is credited with familiarizing Mindfulness in the west defines it as, “Paying attention in a particular way; On purpose, in the present moment, and non-judgmentally”.


Following is the step by step description of the mindfulness meditation techniques for beginners:

– Sit in a relaxing posture. You can chose to sit in any position, be it your regular sitting position, Yoga sitting positions or the cross-legged sitting. Make sure your spine is erect as long as you are seated.

– Drop your hands softly on your legs and make yourself comfortable in every respect.

– Gently drop your chin and drop your gaze downward.

– Feel your breath as you inhale and exhale.

– Notice your wandering mind and every time a thought passes through, gently bring its focus back to your breath.

– Do not be judgmental and simply observe your thought process.

– Feel the sensations in your body and the happenings in your background.

– Continue this process for some minutes or as long as you feel comfortable.

– When you are done, gently lift your gaze and quietly observe your surroundings. Notice your thoughts and the sensations in your body.


Final Thoughts

As you might have noticed, all the above mentioned techniques for meditation emphasize on relaxed breathing followed by bringing your focus to your breaths. All these different meditation techniques fundamentally tone down anxiousness and make us think more clearly. Just as being anxious makes our breaths faster, slowing down our breaths takes our mind towards tranquility. And the greatest benefit of these techniques is that they can be practiced with less effort and more of relaxation. All you need to do is choose and learn meditation techniques and be consistent with it.