4 Of the Best Meditation Techniques for Beginners
- Breath focused
- Guided meditation (Body scan)
- Mantra meditation
- Metta Meditation
Focus on deep breathing. This is a wonderful technique for beginners. It simply encourages attention on the natural function of the breath.
With the eyes closed, focus all your attention on your breathing. Notice how absorbed you can become in the sensation, sound and rhythm of your breath as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently escort your focus back to your breath.
Scan your body. A simple form of guided meditation When using this technique, you might begin to focus attention on different parts of your body moving, perhaps, from the crown of the head down through to the toes. Notice how aware you can become of your body’s various sensations, whether that’s pain, tension, warmth or relaxation.
Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a mantra. You can create your own mantra, whether it’s religious or secular. You might simply attach the word “In” to the inhale and “out” to the exhale.
Focus your love and gratitude. Metta meditation. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love, compassion and gratitude into your thoughts.