Meditation Techniques For Beginners

by Guest Author on January 7, 2011

Great news. Anyone can meditate.

There are many meditation techniques for beginners. In a moment, I’m going to give you a very simple, easy, and effective meditation technique that you can do right away.

Many folks have this idea that meditation is done sitting cross legged, in ‘lotus position,’ palms facing up, eyes closed, while chanting a prayer or song. Yes, this a A WAY to meditate. But it’s not the only way.

There’s sitting still and focusing on a single thought, sound, or object;  listening to music, prayer, running, gardening, doing something you’re passionate about where nothing else matters and you’re totally focused on what you’re doing…an infinite number of meditation techniques.

There are also many reasons why people meditate: to relax, release stress and anxiety, to get focused, to quiet the mind, to get centered, to manifest, for inspiration, for spiritual enlightenment, to tap into your creative center. The list is endless. What’s important is that YOU are clear on the reasons you’re meditating.

Whatever type of meditation you choose, remember to relax. Let go. There’s no right or wrong way to meditate. Finding your way is what it’s all about.

Here’s a terrific meditation technique for beginners that’s easy, quick, and will help you quiet the mind and get totally focused. And it only takes a couple minutes. That’s it. Are you ready?

Find a quiet, comfortable place to sit. Preferably someplace you won’t be disturbed. The purpose of this meditation technique is simply to get quiet, still the mind, and release the tension that’s in your body…tension you may be unaware that you hold.

Close your eyes.  While seated, place your feet flat on the ground. Relax your shoulders. Let them drop. Relax your jaw. Unclench your teeth. Slowly drop your chin toward your chest. Take a few natural breaths. Can you feel your body relax already? Many of us hold tension in our mouths, neck, and shoulders and are completely unaware thatt we do so.

Once you’ve relaxed, open your eyes. Focus on an object 10 inches in front of you. It can be a lit candle, a flower, any pleasing-to-the-eye object. Soft focus on that object, where everything around it becomes fuzzy. Remember to RELAX as you do this.

Take in a breath through your nose while focusing on the object. Release your breath through your mouth, all the while focusing ONLY on the object. Repeat this 10 times. Again, focus only on the object.We’re not going for distance here. We’re building your meditation muscles slowly. There’s no rush, so take your time. Breath and relax through any anxiety or antsiness you might feel.

What happens is that this singular focus combined with the stillness achieved with your breathing will help you filter out distractions, stop the mind chatter, and get you calm and centered. 10 breaths is all you’re doing to start with in this meditation exercise.

The wonderful thing about this meditation technique is that you can do this throughout your day. Whenever you feel stressed or anxious, feel the need to get calm and quiet or need to get centered and focused, you now have a quick and easy meditation at the the ready.

There are many other meditation techniques for beginners and experienced meditators to help you with any intention or goal you’re seeking. Remember to take your time. There’s no rush.