7 Techniques Beginners Can Use To Meditate
Meditation is an ancient practice whose origins are still not known. If you ask historians, they will tell you that it goes back a few thousand years. Eastern spiritual texts, however, say that it dates back tens of thousands of years. Regardless of how old this spiritual practice is, there is no doubt about its importance and usefulness in our lives.
Countless studies in the last few decades have shown that meditating regularly can significantly improve your physical, mental, and emotional health. And practitioners know that it also opens up different types of spiritual experiences for a person. Suffice it to say, meditation should be a part of everyone’s lives.
Thankfully, this practice has gone mainstream in the modern world, and millions of people have made it a part of their lives. However, there are many more people who struggle to make it a regular practice. They try it for a few days and give up on it. This happens because meditation is a totally different experience from what people are generally used to. And so, it takes time for their mind and body to become familiar with it.
If you are struggling to get over that initial curve, you can apply the following meditation techniques for beginners. These will help you ease into the practice and make it a part of your daily life.
7 Meditation Techniques For Beginners
In spirituality, your breath has been given a lot of importance. It is said to be the bridge between your soul and the higher consciousness that pervades all things in the universe. So, breathing meditation is the perfect way to start your practice.
All you need to do is sit in a cross-legged posture on a comfortable surface and close your eyes. Then, simply focus on your natural breathing. Just pay attention to how the air enters your nostrils and how it goes back out. Keep doing this for a while, and you will start to feel calmer and more peaceful. Then, you can shift your attention to how your lungs and tummy contract and expand due to your breathing. Do this for 5 minutes, and then open your eyes.
In simple words, we can say that mindfulness is a state of awareness. In this state, a person is completely aware of what they are doing and what’s happening in their surroundings. This is another great meditation technique for beginners, as it slowly helps them anchor their attention to whatever they want.
To practice this type of meditation, you need to sit still in a comfortable posture. Then, slowly, notice the minutest details of your body. Observe how you sit, how you fold your legs, how you place your hands on your lap (or knees), how you breathe, what you are feeling, what you are thinking, and so on. Act as if you are the observer of your own self. And be completely involved in this process of observation.
3) Listening To Relaxing Music
This is perhaps the easiest way to start your meditation practice. After all, this only requires plugging in your earphones and simply listening to a meditation track or relaxing music. You don’t even have to sit in this type of meditation. You can lie down and slowly drift into a meditative state while listening to a tailor-made musical experience.
You can check out some of the most popular relaxing videos on our YouTube channel. These videos have been created to help relieve you of stress and anxiety. While you listen to them, you will slowly start to understand what meditation should feel like.
4) Mantra Meditation
You might have heard of mantras. And you might have wondered exactly what they are. Well, mantras are sacred words, phrases, or sentences. There are many different types of mantras, and each has been designed for a specific purpose. Some mantras are meant to aid your meditation practice. You can use them to not only get familiar with meditation but also experience deeper states of meditation.
If you want to practice this type of meditation, you will need to sit in a cross-legged posture and repeat a mantra over and over again. You can use the most popular mantra, Om, for this purpose. When you keep doing this, your attention span increases and meditation becomes a lot easier.
5) Meditation With Visualization
This is another cool technique that might even be fun for some people. In this type of meditation, you need to sit still and close your eyes. Then, you need to visualize a bright white light falling from the sky onto your head. Then, imagine that this light is slowly spreading throughout your body. As it spreads, visualize all the negative energies in your body withering away.
This meditation technique will not only help you get habituated to meditation, but it will also help you instantly relax. It will also make it much easier for you to connect to divine consciousness when you start practicing meditation regularly.
6) Guided Meditation
Guided meditations are really popular with beginners. In fact, a lot of people start their journey with the help of guided meditation. What’s great here is that you don’t have to do anything on your own. An expert practitioner slowly leads you every step of the way.
Guided meditations are available both online and offline. You can check out various guided tracks online and use one that you find the most relaxing. You can also go visit a local meditation class and learn meditation from an expert.
7) Focus Meditation
Finally, we come to another fun technique of practicing meditation. This technique requires you to focus your attention on one object. So, you can take any object you like and place it in front of you. It could be a flower, a candle, a bottle, your diary, etc. Once done, you need to sit in a cross-legged posture with your hands on your lap.
Then, stare at the object and notice every detail of it. For example, if you have selected a flower, then observe its colors, shape, texture, and so on. Imagine yourself touching the flower and smelling it. Imagine how it makes you feel. The idea here is to be completely involved in your observation. This enhances your focus and makes meditation a second nature.
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