3 Meditation Techniques for Beginners

Let's face it; meditation isn't always easy…especially for beginners. Sure, we hear how great it is, but how the heck do you actually sit there that long and DO it? Can I take a class like I take a ballet class or is this more like jamming with a jazz band where it can’t be “taught”?

The trick to successful meditation lies in a mindset that is far different than the mindset most people are in during the rest of the day. Meditation requires a more peaceful, relaxed, and slower-paced type of “thinking”, or really not thinking at all. The problem is that just trying to force a more peaceful, relaxed, slower-paced thinking…stresses me out! This can be a whole lot like work, hard work.

Meditation has quite a bit to do with controlling where our mind “goes”. Our mind can be like a young puppy in training in that our mind gets distracted and likes to run around instead of “staying” or “heeling” where and when we want our mind to focus. So how can we dip our toe in the water and ease our way into nirvana? Thankfully, it is a lot easier than it sounds. Below are three of the best meditation techniques for beginners.

1. Gratitude Exercises — Wakeup, and immediately take one full minute to take a deep breath, relax, and think about the people, things, and situations in your life that you are thankful for. When your puppy tries to run over to start thinking about what they have to do for the day, when their first meeting is, and what they are going to wear, give your puppy (your mind) a gentle tug back to the task at hand: appreciating your health, the love of family and friends, your job, etc. Getting outside yourself and finding focus in this way are a wonderful way to start your day.
2. BREATHE and COUNT — Not feeling particularly grateful? That’s ok, break it down even further to avoid any thought process whatsoever. If you are just getting started, 30 is a great number to go to. Simple methods can really work. This method is particularly effective if you are upset, worn out, mad or tired. Breathe in and out slowly and intentionally, and try not to think about anything else. Your body will relax and your mind will be free to work some magic. Your mood can have a major influence on what type of meditation works for you at different times — that’s o.k., don’t judge yourself on how you meditate. Ommmmm!
3. Get Comfy — If you are trying to meditate in a more traditional sense (sitting yoga style with your back straight, breathing deeply, and fiercely trying to clear your mind) without much success, then change things up a bit. A lit candle might do the trick, but you may want to just start out in a more comfortable position and don’t be upset if you end up dozing off a bit — this may be progress if you are actually relaxing enough to slip off to sleep. If you need background music to relax, there is some excellent music to help you out. Just remember: meditation should be a positive experience or it won’t continue.

You can get comfortable in a still position or you can do a walking meditation. This takes the forced feeling away for many beginners. Simply find a quiet outdoor space and walk at a slow pace. Focus on your feet as you walk and observe all the sensory details of their movement: the way your footsteps look, the way they sound, and the way they feel are all important. Your mind is sure to wander but you'll be able to pull it back to your feet. Walking meditation builds mindfulness as well as the skill of pulling back your attention when it drifts off onto something else.

To Sum It Up

Finding your best meditation style(s) can be a little tricky, but don’t give up because your mental and physical health can greatly benefit from small investments of your time and energy. Enjoy the process of learning about yourself — what you like and what you don’t like. Try different methods, positions, guided vs unguided, etc.

Train your ‘puppy’ gently. Your mind will wander — training is a process. Celebrate your progress and enjoy your new found bliss…and again, ommmm!

What’s your favorite meditation style?