Meditation for Beginners: Different Techniques to Try
Hey there, my curious and adventurous friends of 2024! It’s your favorite mindfulness explorer, Nita Sharda, here to take you on a journey into the wonderful world of meditation. Now, I know what some of you might be thinking – “Meditation? Isn’t that just for grown-ups or people who like to sit still and be quiet all the time?” And I totally get it – when we’re young and full of energy, the idea of sitting still and doing nothing might seem a little boring or even impossible!
But here’s the thing – meditation is not just about being quiet or serious. It’s actually a fun and playful way to explore our minds, hearts, and imaginations, and to discover new things about ourselves and the world around us. And the best part? There are so many different ways to meditate, so you can find the perfect practice that feels good and natural for you, no matter what your age, personality, or interests might be.
Today, we’re going to explore some of the most popular and accessible meditation techniques for beginners, and how you can start incorporating them into your daily life for more joy, creativity, and inner peace. But before we dive in, let me make one thing clear – there’s no such thing as being “bad” at meditation, or doing it “wrong.” Meditation is a personal journey, and the only “right” way to do it is the way that works for you. So, let’s approach this adventure with a sense of curiosity, playfulness, and self-kindness, and see where it takes us!
Are you ready to explore the magical world of meditation? Let’s take a deep breath, put on our imaginary explorer hats, and get started!
What is Meditation, Anyway?
First things first, let’s talk about what meditation actually is. Meditation is a practice of focusing our attention and awareness on the present moment, without judgment or distraction. It’s a way of training our minds to be more calm, clear, and focused, so that we can experience life with more presence, joy, and connection.
When we meditate, we usually sit or lie down in a comfortable position, close our eyes, and bring our attention to something specific, like our breath, a sound, or a physical sensation. We might also use visualization, mantras, or other tools to help us stay present and focused. The goal is not to stop our thoughts or feelings, but rather to observe them with a sense of curiosity and acceptance, and to let them come and go like passing clouds in the sky.
Some of the benefits of meditation include:
- Reducing stress, anxiety, and worry
- Improving focus, concentration, and memory
- Increasing self-awareness, self-compassion, and emotional intelligence
- Enhancing creativity, imagination, and problem-solving skills
- Promoting physical health and well-being, such as better sleep, lower blood pressure, and stronger immune function
Sounds pretty amazing, right? But if meditation is so great, why don’t more people do it? Well, there are a few common misconceptions and obstacles that can get in the way:
- “I can’t sit still or quiet my mind.” Many people think that meditation is about achieving a state of complete stillness or emptiness, and that if they can’t do that, they’re not doing it right. But the truth is, our minds are designed to think and wander, and that’s totally normal! Meditation is not about stopping our thoughts, but rather about learning to observe them with a sense of curiosity and detachment.
- “I don’t have time to meditate.” In our busy and fast-paced world, it can feel like we don’t have a single spare moment to sit and do nothing. But the good news is, meditation doesn’t have to take a lot of time – even just a few minutes a day can make a big difference. And as we’ll see, there are many ways to integrate meditation into our daily activities, so we don’t have to carve out a separate chunk of time.
- “Meditation is boring or weird.” Some people might associate meditation with images of monks sitting in caves or people chanting in robes, and think that it’s not for them. But the reality is, meditation can be as simple and accessible as breathing or walking, and it can be adapted to fit any lifestyle or personality. There are many different styles and techniques of meditation, so you can find the one that resonates with you and makes you feel good.
So, now that we know what meditation is and why it’s so awesome, let’s explore some of the most popular and beginner-friendly techniques that you can try at home or on the go.
Mindfulness Meditation
Mindfulness meditation is one of the most widely practiced and researched forms of meditation, and it’s a great place to start for beginners. Mindfulness is the practice of bringing our full attention and awareness to the present moment, without judgment or distraction. It’s about learning to observe our thoughts, feelings, and sensations with a sense of curiosity and acceptance, and to let them come and go like passing clouds in the sky.
To practice mindfulness meditation, find a quiet and comfortable place to sit or lie down, and set a timer for 5-10 minutes (or longer if you feel ready). Close your eyes and take a few deep breaths, noticing the sensation of the air moving in and out of your body. Then, bring your attention to your breath, and simply observe the natural flow of inhaling and exhaling, without trying to change or control it.
Whenever you notice your mind wandering away from your breath (which it will, many times!), just gently and kindly redirect your attention back to the present moment. You might silently say to yourself, “Thinking,” or “Wandering,” and then come back to your breath. The goal is not to stop your thoughts, but rather to develop a friendly and curious relationship with them, and to practice letting them come and go without getting caught up in them.
As you continue to practice mindfulness meditation, you might start to notice some interesting things about your mind and body. You might observe how your thoughts and emotions are constantly changing and shifting, like the weather or the tides. You might notice physical sensations that you hadn’t been aware of before, like the feeling of your clothes against your skin, or the temperature of the air around you. You might even start to feel a sense of spaciousness and ease, as if your mind is a big, open sky that can hold all of your experiences with kindness and acceptance.
Mindfulness meditation is a simple but powerful practice that can help us cultivate greater awareness, resilience, and compassion in our daily lives. It’s like a mini-vacation for our minds, where we can take a break from the constant doing and striving, and just be present with ourselves and the world around us.
Guided Visualization
Another fun and accessible meditation technique for beginners is guided visualization. Visualization is the practice of using our imagination to create vivid and positive mental images, and to engage our senses in a way that feels relaxing and uplifting. It’s like taking a mini-vacation in our minds, and visiting our favorite places, people, or experiences.
To practice guided visualization, find a comfortable place to sit or lie down, and either close your eyes or soften your gaze. Take a few deep breaths, and then imagine yourself in a beautiful and peaceful place, like a beach, a forest, or a mountain top. Use all of your senses to make the image as vivid and real as possible – see the colors and shapes, hear the sounds, feel the textures and temperatures, and even smell the scents and taste the flavors.
As you explore this imaginary place, you might invite a sense of relaxation and ease to flow through your body and mind. You might imagine yourself surrounded by a warm and loving light, or feeling a deep sense of connection and belonging with the natural world around you. You might even have a conversation with a wise and compassionate figure, like a mentor, a guide, or a beloved animal, and receive some insights or guidance for your life.
Guided visualization is a wonderful way to tap into our inner creativity, wisdom, and joy, and to cultivate a more positive and resilient mindset. It’s like having a secret superpower that we can use anytime, anywhere, to shift our mood, boost our confidence, or find solutions to our challenges.
There are many free guided visualization recordings available online, or you can create your own by simply closing your eyes and letting your imagination run wild. The key is to engage all of your senses, and to focus on images and experiences that feel good and nourishing to you.
Loving-Kindness Meditation
Loving-kindness meditation, also known as metta meditation, is a beautiful practice for cultivating compassion, empathy, and goodwill towards ourselves and others. It’s based on the idea that all beings deserve to be happy and free from suffering, and that by sending love and kindness to ourselves and others, we can create a more peaceful and connected world.
To practice loving-kindness meditation, find a comfortable seated position and take a few deep breaths. Then, bring to mind someone who is easy to love and appreciate, like a close friend, a family member, or even a beloved pet. Imagine them sitting.