If you’re just beginning to meditate or simply looking for a suitable meditation technique, here are 11 meditation techniques for beginners.

Meditation is a simple practice with several benefits, including reducing stress, anxiety, negativity, addictions, and depression.

Additionally, Meditation helps to increase focus, memory, creativity, compassion, and the ability to make decisions.

When I recommend Meditation and mention some of the benefits to people, they say, “oh, I already tried that, but I couldn’t get rid of my thoughts, so I guess it’s not for me.”

What they don’t realize is that we are all different, just like a single diet does not work for all people; a single meditation practice will not work for all people.

Therefore, I highly recommend you try different techniques of Meditation until you find one that works for you before you get discouraged and give up.

The benefits are worth it.

In this article, I will share eight meditation techniques suitable for a beginner, three easy to do meditation techniques you can try today, and a few beginner tips.

Here are 8 Easy Meditation Techniques for Beginners

Breathing Meditation

Have you ever watched a newborn? Do you remember how they naturally practice deep breathing?

Do you remember seeing the chest and belly expand with each inhale and belly contract with each exhale?

Unfortunately, for most of us, this breathing is no longer as natural as that of a newborn.

Our breath is so shallow that we are hardly conscious of it.

When the breath is shallow, the body remains in a constant state of tension and stress.

Furthermore, shallow breathing is linked to anxiety, panic attacks, fatigue, and fear.

Learning to breathe deeply can help you feel more peaceful and calmer throughout the day.

Breathing meditation techniques are the easiest way to deepen your breath.

My favorite is Dr. Andrew Weil’s 4-7-8 Breathing Technique. It takes about 2 minutes a day. With consistent practice, this technique can help you reduce anxiety, stress and fall asleep quicker.

You can do it in 4 steps:

• Begin by emptying your lungs.
• Breathe in through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale firmly through your mouth, pursing the lips, for 8 seconds
• You may repeat this breathing cycle up to 4 times.

Here is a video of the 4-7-8 technique if you prefer visual instructions.

Mindfulness Meditation

The mindfulness meditation technique focuses on the present moment, including what you are sensing, thinking, or feeling without judgment.

When you start mindfulness meditation, you’ll be surprised by how much of our energy the mind drains by continually planning, daydreaming, or thinking negatively.

The different types of Mindfulness meditation include body scan, sitting Meditation, and Walking Meditation.

According to Mayo Clinic, the benefits of mindfulness meditation include:

• Reduced Stress
• Relives Anxiety
• Courage to Feel Pain Without reacting
• Relieves Depression
• Improves sleep
• Improves attention
• Decreases job burnout
• Increased energy
• Improve diabetes control

Additionally, the body scan is an excellent way to release negative emotions such as guilt, anxiety, resentment, and anger.

Try mindfulness meditation for 5 minutes today when you feel angry, irritable, or resentful.

• You can do it seated or standing.
• First, slow down and bring your attention home to the present moment’s attention.
• Look around you, pay attention to what you see, hear, and smell in your present environment.
• Scan your body using your mind, pay attention to your throat, chest, and stomach
• Watch whatever feeling arises in your body without judgment
• Mentally note the thoughts that come up with the feeling you can say, thinking, fear, anger, and so on.
• Accept all that arises within those 5 minutes, then take a bow and wish them well.
• Bring your attention back to your breath.

Yes, it can be that simple!

Eventually, with consistent practice, you will learn to release negative emotions and develop self-acceptance and compassion quickly.

Focus Meditation

In focus meditation, you chose to focus on an object like a candle or flower, by taking the time to examine it.

The choice of the object should be up to you, although most people prefer to use a candle.

If you chose to go with a candle, you may and sit comfortably in front of it.

As bring your awareness to it, breathe in and out, notice how the flame flickers.

Additionally, you notice how the flame is made of several different colors.

How the candle smells, sounds, and engage yourself fully in the candle.

You can get meditation candles here if you would love to give this one a try.

Walking Meditation

Walking Meditation is an excellent meditation alternative for those who have trouble sitting still.

It is also a great alternative for those who have a hard time fitting in Meditation in your daily routine.

You can practice walking Meditation as you take a walk as a form of exercise or while walking your pet.

Despite the many variations to walking meditation, the most practiced technique comes from a Zen Buddhism practice called Kinhin.

Kinhin involves walking around the room while holding one hand closed in a fist behind the back and the other hand closed within the fist while taking a step are after each full breath.

You do not have practice walking meditation, according to Kinhin.

What matters most is that you walk in silence as you watch everything that is going on all around you without judgment.

Pay attention to the trees and flowers, watch the birds, notice how your feet press on the ground with each step.

The practice is so effortless that by the time the walk ends, you will be calm and relaxed.

Mantra Meditation

Mantra Meditation is another excellent alternative for people who cannot get their minds to be still.

The meditation technique involves the repetition of a word or phrases like love, peace, or joy, known as a mantra.

By repeating the mantra out loud or silently, the mind becomes still and clear.

Simply sit in a comfortable position with your spine erect, close your eyes, take a few deep breaths, and then proceed to repeat one mantra 108 times.

Keep in mind that it might be stressful to count to 108 while you repeat the manta, so for this reason setting a timer to 30 minutes can be helpful.

Loving Kindness Meditation

The loving-kindness meditation technique is an excellent way to boost well being and reduce stress.

Additionally, loving-kindness meditation helps to increase the capacity for forgiveness, connection to others, and self-acceptance when practiced regularly.

Moreover, studies show that this technique may be useful in reducing social anxiety, marital conflict, and anger.

Although further research is needed, you have nothing to lose by trying the technique.

To get started, get a few minutes to yourself and sit comfortably.

Then imagine feeling perfect love for yourself, thanking yourself for all that you are.

Secondly, repeat four positive and reassuring phrases to yourself; May I be happy, May I be safe, May I be healthy, peaceful, and strong and May I give and receive appreciation today.

While paying attention to how you feel, extend these phases and feelings to your loved ones, neighbors, a difficult person, and lastly, to the world.

Guided Meditations

Guided meditation is a meditation technique in which an experienced meditator guides the beginner with his or her voice.

In case you get frustrated with other meditations techniques, guidance from an experienced meditator during your first sessions can be helpful.

The final goal is, of course, that you can be able to meditate without any guidance or external help.

Here is my favorite; its effect can be very similar to hypnotherapy and will leave you relaxed in 15 minutes.

Transcendental Meditations

Transcendental Meditation, also known as TM, was introduced by Maharishi Mahesh Yogi, a spiritual guru.

Unfortunately, I can’t give you instructions on how to practice TM because it is trademarked and can only be taught at TM centers by a certified TM teacher.

The gist of it is that a TM course teacher gives you a particular mantra to recite after a short initiation ceremony based on your age and needs.

The advantage of this is that you get lifetime support from an experienced meditation teacher.

Additionally, because you must pay for the training, you will most likely take it more seriously compared to a free guided meditation online.

If you ever take a TM course, come back and let us know in the comment section.

I understand that different techniques out there can be overwhelming; for that reason, I am adding three easy Meditation Techniques you can add to your daily routine.

Shower Meditation

Next time you take a shower, try the shower meditation.

You can do this by setting an intention to stay fully present and mindful in the experience of showering.

For example, you can notice the delightful aroma of the soap, feel the soap lather on your body.

Enjoy the sensation of the warm water imagining that each water drop is melting all the stress away.

Mindful Eating

On your next meal, mindful practice eating.

Mindful eating is a meditation technique where you pay attention to every bite, taste, texture, and smell of the food.

Put aside the Tv or book and stay present with the process of eating.

Paying attention to how your body feels; as soon as you feel satisfied, stop eating.

You will be surprised at how the mere process of eating can be a magnificent experience.

Chore Meditation

The quickest way to enjoy doing chores is through chore meditation.

The secret to all Meditation is a single point of focus and attention.

Washing dishes can be a calming experience if you take the time to enjoy the process and feel every sensation as part of the process.

A common question I often get about Meditation is how long does Meditation take to Work?

How long does Meditation take to Work?

Eastern philosophy suggests sticking with a meditation practice for 40- 90 days, which marks a full cycle.

However, the results might be different for everyone, I discuss this in detail here.

What matters as for a newbie is that you find a practice that you like, and you will not have to worry about how long it will take to see results.

The practices alone will be satisfactory.

How Often Should You Meditate?

Although I meditate for an hour every day, I don’t recommend it when you are just starting out, begin with 20 minutes a day for a few months and increase over time depending on what your schedule allows.

The benefits of Meditation are still being explored scientifically however, based on what we know already makes it worth a try for everyone.

If you liked this article on 11 meditation techniques for beginners, you need to consider getting our free Mindfulness Coloring book below.

It will provide you with several hours of stress relief, creativity, and a calm mind.

If you have any questions or suggestions, please leave a comment section below.

With love,

Sania.