5 Best Meditation Techniques for Beginners to Learn


Meditation is a transformational method that helps us train our minds.

Just like bodybuilding is aimed to bring positive changes to our body, meditation helps us bring favorable changes to our brain and overall cognitive functions.

It’s not something that would help make you rich or become influential but it is more about solving the real problem that we all deal with. Meditation is about filling up that void that we all feel within ourselves.

If done right, meditation will not only make you more aware of your body but can also help you live longer. By alleviating various bodily pains and discomforts, meditation can offer us the happiness and comfort that we all desire.

But from where one should be finding the motivation for meditation?

Well, different people have different approaches to move themselves. Some do it to please their mind, body and soul while some do it just because their angel numbers asked them to.

How to Meditate Effectively

In Buddhism, the word “meditation” is used in a similar way to that of the word “sports” in the Western world. It’s not only a spiritual practice that is supposed to be performed by a monk but anyone can do it without the age restriction.

In the current sensory-bombarding world, it can be very difficult to sit quietly for hours without thinking about anything. Most of us are accustomed to multitasking, which has added stress in our life.

While it may seem like a daunting task to beginners, you would be able to master the skill of meditation and mindfulness with time.

Read on for the best meditation techniques for beginners to learn.

Mindful Breathing

New research reveals that active breathing practices can make the mind sharp and reduce stress.

We often engage in shallow breathing when subjected to stress. This not only makes the matter worse but it can also take a toll on our well-being and emotional health.

Mindful breathing is the practice of the Buddha that can help you anchor in the present moment. Just by focusing on your inhalation and exhalation, you would be able to reduce your cortisol levels – which is a hormone released when you are under stress.

During the initial learning phase, you might not be able to perform deep breathing, as we tend to forget about this basic instinctive habit. Just because it is difficult for you at the beginning that doesn’t mean that this practice isn’t suited for you.

Mindful Walking

For some people, sitting for prolonged periods can be stressful and they might not be able to reap the benefits of mindful breathing initially.

If experience anxiety while staying still, then you should try out mindful walking.

Mindful walking is not like going for a walk in the local park. It’s about your active intention and attention.

In Zen Buddhism, it is known as Kinhin, which refers to the practice of walking meditation. The practitioners perform this by holding their hands behind their backs and taking each step ahead mindfully.

This practice teaches you to be more aware of your surroundings while your body is in motion. Once you start practicing it daily, you would be able to sense subtle changes around you, such as the movement of fallen leaves and the blowing of the breeze during the day.

Mantra Meditation

Mantra meditation involves the repetition of a word or phrase that you silently utter to yourself.

When a mantra is uttered out loud, it becomes a chanting meditation.

Many cultures and traditions have mantras that help them summon deities or supernatural entities. Mantras are commonly found in Buddhism and Hinduism.

Some of the common mantras are Ohm and Aham Prema. Each mantra has its symbolic importance and meaning that the practitioner feels when they keep on repeating them for many weeks.

To get the ultimate reward of the mantra, you would have to repeat it for 40 days. This would help you unlock various spiritual portals unknown to most people.

Mindfulness of Body

Whether you are having trouble going to bed at night or feeling chronic pain, this practice can help you in various ways.

Regaining the awareness of our body is something that can help us get full control of our lives. Many of us have lost the sensitivity of multiple senses of our bodies.

Also known as mindfulness body scan, this meditation practice would help you pinpoint a part of your body in which you might be feeling pain. Through this practice, you would also be able to improve the overall symmetry of your body.

Many of us don’t get to know about our bodies intimately, as we just treat it like some sort of transportation portal that helps us get from one point to another.

Also Read: Lifestyle Tips to Prevent Heart Diseases

The next time you go for a walk, talk your shoes off and try out walking barefoot on the grass. Relish the experience of feeling the moisture and soft texture of the grass through the base of your feet.

Mindful Eating

Being mindful while having food can help us reap the maximum nutritional benefits for our body.

Many of us don’t develop a positive relationship with the food we eat, and ends up getting involved in overeating.

On the other hand, people who idolize skinny models often end up demonizing food. This causes them to become malnourished and weak.

Mindful eating teaches us to consciously focus on the entire experience of eating food.

Whenever you are having a meal, think about how it was prepared and what are its main features. Engaging in mindful eating would help you add a spiritual element to your dinner table.

Rather than just gorging on food, we should practice slowing down the entire process. You should listen deeply to our body’s inner signals.


Engaging in meditation practices would help you reduce stress and improve your overall happiness, as you will feel more grounded.

Whether you have difficulty breathing deeply or can’t focus on details at work, various meditation techniques can help you improve the efficiency of your body and mind.

It doesn’t take a lot of effort to add these meditative practices to your daily routine. In end, it will be worth the extra effort.


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