Meditation is one of the things that everyone wants to try, but you are still unable to do because they cannot turn their brains off. It makes something that should be relaxing become frustrating. We put together this list of five meditation techniques to help you start your meditation journey.
Medication Technique 1: Breathing Meditation
This is a great meditation technique for beginners. By doing nothing more than watching how you breathe, you have a powerful and effective way to give your mind something else to focus on.
Put yourself into a comfortable position, close your eyes, and really feel yourself breathe and all of the sensations that come with it. Pay close attention to how you feel as air goes in through your nose, down into the lungs, and then back out again through your mouth. There’s no need to control or force breathing in this exercise. All you have to do is watch. Don’t worry if your mind starts to wander – because it will – and avoid criticising yourself. Just slowly bring your attention back to your breathing and carry on with the exercise.
Medication Technique 2: Mindfulness Meditation
This kind of meditation lets you be fully present in the current moment by drawing your attention to the sensations happening inside your body. Start out by focusing on breathing and slowly allow yourself to become aware of the other sensations; such as how you are sat and where you can feel tensions begin and stop. What you want to do here is become a neutral observer. Avoid analysing and judging what you experience or the thoughts that pass through your mind as you do this. Do nothing but observe.
Meditation Technique 3: Mantra Meditation
The ancient Sanskrit word “aum” is often used as part of a chant or a meditative mantra. Repeating this sacred word of another kind of meaningful phrase such as this short affirmation, you are able to focus your mind and bring it to a state of tranquillity. You can either say the mantra out loud or just repeat it quietly in your head.
Medication Technique 4: Walking Meditation
This is a meditation technique for those who are unable to sit still for very long. Walking meditation can be done anywhere, but a garden or somewhere else that makes you happy is the best choice. Focus on your body as you move around; feel your arm swinging, your legs lifting and extending, your feet rising and touching the ground. As is the case with any kind of medication technique, just bring your attention back to how you are moving if you find your mind starts to wander. Don’t judge yourself or letting your mind wander. Just refocus on the sensation of walking.
Meditation Technique 5: Empty Mind Meditation
This is a meditation technique where you can be aware without focusing on anything in particular. Just sit quietly and close your eyes and allow your thoughts to flow freely into and out of your mind. Observe your thoughts as they pass without judging them or becoming attached to them.
These are simple meditation techniques that are a great way to begin practising meditation, and strengthen your current meditation. I’d love to know what other – if any – meditation techniques you use, let me know!