The goal of meditation is to calm both the mind and the body; it is not a difficult procedure, but there are some basic steps you may do to get started. If meditation has been difficult for you, you may have been trying too hard.
There are several approaches you may take to get started. Meditation is the polar opposite of what most of us do during the day, so it may be tough to learn how to switch off your mind if you are not accustomed to it.
This is by no means an exhaustive list, but rather a selection of the most frequent sorts of approaches. Not all of the methods are intended for everyone. For example, you may find Transcendental Meditation too difficult and prefer a simpler practice, such as walking meditation.
What techniques are best for beginners?
There are several techniques suitable for beginners. A few of these include (Bertone, 2019):
- Breathing Meditations
- Mindfulness Meditations
- Focus Meditations
- Walking Meditations
- Progressive Muscle Relaxation Meditations
- Mantra Meditations
1. Breathing Meditations
According to Science Daily, meditation and breathing exercises might improve mental sharpness. New study suggests a relationship between breath-focused meditation, concentration, and brain health (Trinity College Dublin, 2018).
A basic breath-focused meditation provides various cognitive benefits, including enhanced attention, less wandering mind, higher arousal levels, more pleasant emotions, lower emotional reactivity, and many other advantages.
The awareness of breathing practice entails focusing on the breath. It's an excellent method that everyone can do.
2. Mindfulness Meditations
Mindfulness meditation emphasizes focusing on the current moment and avoiding distractions from the past or future. The Mayo Clinic (2020) defines mindfulness as a meditation practice that focuses on being present in the moment without judgment or interpretation.
Mindfulness practices might involve attentive breathing, guided imagery, or even body scan meditations in which you tune into your body. Mindfulness involves giving something your whole attention and concentration, thus you may practice mindfulness while doing the dishes or taking a shower.
3. Focus Meditations
A focus meditation is concentrating on a specific item, such as a flower or a candle, and thoroughly inspecting it.
You may choose anything that thrills your senses. For example, if you choose a yellow rose, you may sit and look at it, imagining yourself caressing it and experiencing its velvety texture. You may also focus on any wrinkles or creases in the rose, or immerse yourself in the colour yellow.
A concentration meditation is all about focusing so intensely on one subject that you lose sight of everything else.
You might begin by selecting an object of concentration, such as a candle, and sitting comfortably in front of it. As you inhale and exhale, note how the flame flickers or changes colours. Consider the scents and noises, and imagine yourself completely immersed in the candle.
4. Mindful Walking Meditations
Walking meditation is derived from Zen Buddhism and it is also known as kinhin, a practice in which practitioners walk around the room while holding their hands in shashu: holding one hand closed in a fist behind the back and the other hand closed within the fist.
During the walking meditation, steps are taken after each full breath. The beginning of kinhin is announced by the ringing of a bell twice.
There are many modern variations to walking meditation and walking meditations can be very rewarding and relaxing. The idea behind a walking meditation is to walk in silence as you observe everything that is going on all around you.
For example, you could notice the leaves on the trees if you are outside, feel the warmth of the sun or pay attention to the sound your feet make as they hit the pavement or surface.
5. Progressive Muscle Relaxation Meditation
Progressive Muscle Relaxation is a traditional meditation technique that includes contracting and loosening muscles throughout the body. You might practice progressive muscle relaxation by squeezing and releasing the body's big muscles, beginning at the top of the head or the soles of the feet. This style of meditation may be quite peaceful and restful, particularly before sleep, and it is a simple technique that even youngsters can do.