3 Simple Meditation Techniques for Beginners

Meditation is a simple, yet extremely rewarding skill that can help you to achieve relaxation and develop a more focused mind.

With the numerous physical and mental health benefits linked to meditation, there are a lot of great reasons to start practicing. Whether you are looking to relieve some stress, develop inner peace, or spark creativity, meditation is a great wellness practice to incorporate into your daily or weekly routine.

If you are interested in learning to meditate, there are seemingly endless practices and techniques to choose from that are suited for any individual’s needs and desires. But if you are just getting started with meditation, here are three simple techniques to start off your journey.

When getting started, try sitting down cross-legged in a quiet room and get as relaxed and comfortable as you can. Start with meditating for 2-5 minutes a few days a week and as you get more comfortable and experienced, try adding more time and practicing more frequently.

Guided Meditation

In guided meditation, a teacher or narrator takes you through the stages of the practice and instructs you on how to behave during the meditation.

This technique is great for beginners, as the teacher will guide you through the entire process, taking any of the guesswork out of the meditation. If you are someone who has difficulty sitting still and keeping focused, this can also be a good technique to start, as it can be easier to reach your meditation goals when focusing on another person’s voice.

Guided meditation can be used for a variety of wellness treatments. Whether you are looking to relieve anxiety or build confidence at work, there are plenty of resources available from in-studio classes to videos and podcasts.

There are some wonderful apps like Simple Habits and Calm that provide guided meditation on tons of different topics and help you track your progress. And podcasts like The Mindful Minute and The OneMind Meditation Podcast provide simple practices for beginners interested in getting into meditation. 

Whatever form you are interested in, find a version of guided meditation that fits you and a topic you would like to focus on, then relax your mind and body while listening to the narrator’s voice as they guide you through your meditation.

Mindfulness Meditation

Mindfulness is a form of meditation that teaches you to be present and aware of your thoughts and feelings at the moment. It also encourages you to achieve a positive outlook through learning not to judge your own emotions.

This can be a great form of meditation to start if you are dealing with stress, as it teaches you to relax your body and calm any anxious feelings.

When practicing mindfulness meditation, start by sitting down in a quiet area, closing your eyes or resting your gaze on an object in the room, and begin focusing on your breath. As you start getting relaxed, you should shift your focus to your incoming thoughts and any emotions you may be feeling.

As you start to maintain awareness of your thoughts and feelings, the goal of mindfulness is to try looking at them through a positive, nurturing lens. So, instead of reacting negatively or anxious towards your busy mind or stressful day, try to remain calm and maintain a state of acceptance with yourself and the world around you.

You can start by practicing this meditation for 5 minutes a day, each time remembering to pay attention to your surroundings, how you physically feel, and how thoughts enter and exit your mind. As you get the hang of mindfulness meditation, you’ll be able to implement it into everyday life by learning to sense how your body reacts to stress and how negative feelings can creep into your mind. Mindfulness can be a useful tool for daily relaxation and remembering to be kind to ourselves.

Breath Awareness Meditation:

Breath awareness meditation is as simple as focusing on your breath. This is a super easy meditation technique that encourages you to become mindful of your breathing.

This meditation can be done almost anywhere by simply observing your breathing pattern by taking slow, deep breaths.

Breath awareness is a great meditation technique for people with an active mind who need some relaxation help. By sitting comfortably and observing your breath, you can begin to relax your nervous system and put yourself in touch with your inner being.

You can practice breath awareness meditation by sitting down, closing your eyes, and releasing any tension in your body. Once you’re comfortable, you can start to breathe slowly and deeply, observing the way you breathe in and out.

You can use our essential sprays, like CALM, to help with your meditation by spraying it around your personal space to create a relaxing and soothing aura before you begin.  

When meditating, remember that it’s normal for thoughts to pop up and have your mind wander. As this happens, just take a deep breath and focus your attention back to the rhythm of your breath. 

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Many things are good, 

many are important,

but only a few are essential. 

D. Todd Christofferson