Easy meditation techniques for beginners
I recall my initial experience of meditating. I sat and crossed my legs and attempted to clear my mind. And in a few seconds, I was thinking about dinner, remembering a conversation at work, and asking myself whether my back was aching. I felt like a failure. I believed that I was not a meditator. Sound familiar? In that case, I came to inform you that you are not doing it wrong. You have not found the right easy ways of meditation as a beginner.
The secret I learned? Meditation does not entail mind cessation. It has to do with the loving coming back to your center, and time after time. It is a habit rather than an ideal condition. By changing my target to an empty mind state to an aware mind, I discovered the world of peace I was not aware existed. I would like to show you the easy ways that are available and ultimately got me to an understanding of what meditation is all about.
Your Secret Weapon in Starting Simple.
The greatest error was that I wanted to have 30 minutes of complete silence on the first day. It is comparable to attempting to be in a marathon without training! The brain is a muscle and concentration should be developed progressively. Small steps of a practice that can be taken at a time create confidence and a habit that is beneficial. Stability is winning over time in all occasions.
My Groundwork to Success: The Pre-Meditation prep.
It is important to prepare yourself to succeed before we run into the techniques. I do this every time.
Find Your Place: It does not have to be a holy altar. In some isolated part of your bedroom or even in your parked car works.
Use a Timer: Only beginning with 3-5 minutes. Use phone timer so that you do not watch time.
Get Comfortable: Sit in a chair with your feet flat to the floor, or in a cushion. It aims at alert comfort, not statuesque pain.
Embrace a Spirit of Goodwill: This is the most significant one. Swear that there is no correct way. Suppose your mind becomes distracted 100 times, you are presented with 100 opportunities to exercise benevolence by kindly bringing your attention back.
Simple Meditation Techniques to Try Easy Meditation.
The following are the practices that formed my daily habit. Experience one week and go on to the next or choose the most appealing one.
The Anchor of Breath: Basic Focus Meditation.
This is the point where my journey started. A portable anchor is your breath, and stays with you.
I set my timer for 3 minutes.
I shut my eyes, and make three deep slow breaths.
After that, I allowed my breathing to resume its normal pace.
I concentrate all my energies on the physical feeling of breathing. I experience the cold air coming in my nostrils and the warm air coming out. I can feel my chest or belly swell up and down.
When my thoughts are bound to wander in a thought, sound or feeling, I just attentively observe it without passing judgment. I say, “Ah, thinking,” in my head. Then I softly shift my concentration on the succeeding breath.
The Body Scan: Tunning In To Sensation.
My mind can be overstimulated, and when I am too active, it is a method that brings me to the present moment. It is a journey of your flesh and blood.
I begin to concentrate on the toes of my left foot. I feel any sensation – tingling, sensation of my sock.
Gradually, I shift my gaze up my left foot, ankle, calf, knee and thigh.
I repeat it on the right hand side.
I slowly move my attention northwards through my body to the torso, up my back, hands, arms, shoulders, neck, face.
It is not aimed at changing anything, just to see. A point of tension that I detect I take a breath into and then proceed with it.
Walking meditation: Walking calm.
Sitting still too hard? This was a game-changer for me. You make it a practice of a mere walk.
I pick out a lonely trail, perhaps twenty or thirty foot.
My pace is slow, much more slowly than usual.
I pay entirely my attention to walking. I feel the weight lifting, the feel of the sole, the feel of the ground, the shoe. I can feel the movement of muscles in my legs.
I take myself back to the sensations of movement when my mind is wandering. It’s meditation in action.
Loving-Kindness (Metta): Developing Kindness.
It is a practice that redirects the attention to soften the heart. I apply it when I am critical or noncommunicative.
I sit down, and remind myself of a person I love very much. I repeat in silence such phrases as, May you be happy. May you be healthy. May you be safe.”
Then, one minute and the same wishes are cast upon myself: May I be happy. May I be healthy.”
Lastly, I refer them to an impartial individual, and even to one whom I find challenging. It is not about pressing the button, but making a purpose.
The Micro-Hit Approach: Meditation in the Hustle.
There are certain days when my schedule is impossible. During such days, I apply micro-meditations.
The 60-Second Reset: I take 10 breaths prior to a meeting, closing my eyes.
Sense Meditation: When washing my hands, I am fully aware of the sound that the water makes, the smell of the soap, and the warm sensation.
The Red Light Pose: Once a traffic light, I lean back and relax holding on to the steering wheel and breathe in three consciously deep breathing exercises.
My Last Piece of Advice as a Beginner: Be Your own Best Friend.
The most significant lesson that I have acquired is that one should give up the idea of transcendent experience. At times, my meditation is clear and calm. On other days, it becomes a mad procession of things to do. Both are as useful practice as the other. The trick is not in the minutes that you sit there, but in taking the little bit of awareness you have had and taking it into the rest of your day–to react rather than respond, to choose to be kind instead of to be frustrated.
Start small. Be consistent. Be kind to yourself. You do not have to master such simple steps to meditation. You just need to begin.
Quick FAQ
Q: What should be the length of my meditation time, being a beginner?
A: I would highly suggest 3-5 minutes per day to begin with. Five minutes a day are much better than 30 minutes once and never again.