When you start with meditation, we are overwhelmed by the many options and techniques that are available to us, and many times we end up doing the wrong thing, because we start with more advanced types for which we just don’t have the mental equipment yet. .
Therefore, it is important for beginners to meditation to choose simple techniques by which they minimize external deviation changes and maximize their focus on a single object. Later, once you get used to simple meditations, you can get more creative and try the wide variety of meditation types and techniques available to you.
Here are 3 of the most powerful beginner meditation techniques that you can learn and use right away:
Count your breathing meditation
This is simply a meditation to focus on the rhythm of your breathing by counting your inhalation and exhalation. It is very easy to do, and at first your mind will start to wander. Don’t worry, it is quite natural. Just gently acknowledge it and switch your mind back to counting your breath. Over time, your mind will slow down and stop wandering on its own, without any external “nudge”.
How does it say:
1. Sit down, close your eyes, and focus on your breathing. Be aware of each inhalation and exhalation.
2. Do not try to control your breathing or try to forcefully slow it down. Simply breathe automatically, freely and pay attention to the air that passes through the nose, lungs and out again.
3. After a few breaths, start counting.
4. Inhale, one ……… exhale, two …….. inhale, three …….. exhale, four … inhale, five ….. exhale six
5. If you find yourself thinking about something else instead of your breathing, just acknowledge it, go back to your breathing, and start counting again.
6. Now observe the sensations of your breathing. The depth, the speed, see if your breathing becomes more and more slow and silent, if your breath goes more and more towards your stomach or your chest, if your body becomes more relaxed through your breathing, … etc . Try to realize this as a stranger, while still counting. If you can’t, recount
7. Inhale, exhale, inhale, exhale, etc.
8. If at any time you notice any strange sensations in your body, such as blinking or muscle reactions, just observe that it is quite normal. Come back to your breath
9. Once you reach 100, slowly return to normal, open your eyes, observe everything you see in the room, get up from your chair, stretch your muscles
This is still one of my favorites. I love candles so I’m a bit partial to this 🙂
In this meditation, you will focus on the flame of a candle.
Turn off the lights, making sure you still have some light coming into the room, so the room is dim. You will light a candle and place it at a level where you can effortlessly look at the flame. Try not to think about the flame or the candle. Every time we drift away in our thoughts, we return to the candle flame without judgment. Instead of a candle, you can also choose an apple, flower, or any other object as your meditation object.
How to do it:
1. Keep the candle at eye level so you can easily see the flame
2. Sit down, close your eyes, and focus on your breathing, as in the first meditation technique mentioned above.
3. Be aware of every inhale and exhale.
4. After taking a few breaths, open your eyes and focus your full attention on the flame.
5. Breathe deeply and steadily and stare at the flame. Don’t think about the candle, the flame, or anything else. If your mind wanders, just gently return it to the flame.
6. Breathe deeply and steadily and stare at the flame.
7. Just continue to focus on the candle for the period of time you have reserved for this meditation exercise.
8. Now you can close your eyes and try to see the object on the inside of your eyelids.
9. Try to visualize the flame for as long as you can, but don’t strain.
10. When the image disappears or you start to think about other things, try to make the image of your object project again in front of your eyes.
11. When the time is up, simply return your thoughts slowly to the environment around you, open your eyes, stretch your legs, and become aware of the here and now.
Relaxation through visualization
This is a simple visualization that helps you reduce tension and stress, totally suitable for beginners of meditation.
How to do it:
1. Sit down, close your eyes, and direct your attention to your breathing, as in the first exercise.
2. Be aware of every inhale and exhale.
3. Let your breathing go on autopilot and don’t try to direct it.
4. Watch how the air slowly enters the nose, fills the lungs, and comes out again.
5. You are now ready to start viewing.
6. With each breath, you begin to feel the positive energy in your lungs.
7. When you breathe out, imagine all negative feelings escaping from your body along with the air you breathe out.
8. When you are totally relaxed, choose an image, a situation or an environment that means rest, peace and tranquility for you.
10. Take a walk (in your imagination) and enjoy every moment in your favorite environment.
11. Try to involve all of your senses. Smell, taste, look and feel as many details as possible.
12. Focus on this image and keep it in your mind as firmly as possible.
13. Enjoy this image in all its details and pay attention to all the emotions that accompany it.
14. Feel the tingling in your body, feel your muscles relax and notice that your body reacts directly to everything you created in your mind.
15. Continue with this visualization as long as you like.
16. Whenever you are ready to stop, refocus your attention on the rest of your body and become aware that you are in the room.
17. Open your eyes.