These 4 meditation techniques for beginners, if practiced consistently for 30 to 180 days, can take anyone from a complete novice to a master. Users of these simple meditational techniques claim to have experienced more sound sleep, higher brain function, better health, greater motivation and peace of mind…
Proper breathing is the foundation of good meditation. Most of us don’t pay any attention to our breathing, and therefore we breathe shallowly. Shallow breaking leads to poor blood circulation and also to shallow and superficial thinking.
Many people who worry a lot also breathe shallowly and are completely unconscious that a simple change in their breathing could eliminate most of their frantic thoughts.
To practice proper breathing, select a piece of music with a slow and steady rhythm*, lie on your back on your bed or couch and place a book on your stomach. As you breathe in and out, you should see the book rise and fall in a steady rhythm.
Practice this simple breathing technique 15 minutes a day before moving on to the second meditation technique.
*Instrumental music is best, especially classical or trance music.
Meditation Technique #2 Guided Relaxation
Guided relaxation is practiced by relaxing one part of your body at a time, starting with your toes and working your way up your legs, then into your torso, then out to your arms, hands and fingers and finally up your neck and into your face. At first, it might take you the full 15 minutes of your meditation time to achieve full body relaxation, but eventually you’ll be able to achieve it within 5 minutes.
It’s important not to rush this step, so spend a week on it and be mindful of your breathing as you do. The simple deep breathing technique which you’ve already practiced will make it much easier for you to achieve full body relaxation and to prepare for learning the next meditation technique…
Meditation Technique #3: Clearing the Mind
Clearing the mind is much like relaxing the body, and the more relaxed your body is, the easier it will be to clear your mind. Start by simply acknowledging every thought that comes into your consciousness by making a simple statement about what you’re thinking about.
For example, if you’re thinking about watering your plants, you might acknowledge that thought by saying:
“I am now thinking about watering my plants”
Once you make this statement, the thought will usually leave your mind and another one will arise. Continue with the acknowledging statements, applying them to each thought that comes into your mind:
“I am now thinking about my children’s grades”
“I am now thinking about my sales quota”
“I am now thinking about taking out the trash”
“I am now thinking about feeding the dog.”
As these thoughts come into your mind, it’s important not to judge or analyze them. Just acknowledge them for being there, and they’ll slip right out of your mind. While at first it might feel like you’re fighting off distracting thoughts for the entire 15 minutes of your meditation time, with practice you’ll eventually have one or two thoughts a minute, and eventually none.
Meditation Technique #4: Visualization
Visualization is considered an advanced meditation technique, but beginners can also start with simple visualizations and achieve mastery through practice. Start out by visualizing simple geometric shapes such as squares, circles and triangles within your mind’s eye. Next, start visualizing more complex shapes like letters and words.
Focus on visualizing words which are consistent with things that you want; words like “confidence,” “Peace,” “Happiness,” and “Prosperity.” Once you’ve gotten good at visualizing words, start working on pictures and eventually on smells, sounds and sensations. Ultimately, the things which you visualize should represent things which you want to achieve or to manifest in your life.
Mastering the 4 Meditation Techniques
Start with the first of these 4 meditation techniques for beginners and work at it for a total of one week. Next, add the second technique and practice it also for a week.
By the time you get to the 4th week and start practicing the final of these meditation techniques for beginners, you’ll start to notice a greater peace of mind, you’ll sleep better at night and you’ll be more focused and motivated to overcome daily obstacles and to achieve your goals.