Meditation Techniques

From the ancient days to modern times people have been using meditation to relax and keep calm in times of distress. It is a habit that if developed, holds the key to better health which directly translates to longevity. Unfortunately, some people consider meditation as an odd practice that should be left to monks and other religious leaders. Aside from this common misconception, you need to understand that anyone can meditate with some practice and an open mind.

Meditation Health Benefits

Meditation could be done at home, in the office, at the park, on the beach, or any other place because it is simply a game of focus that blots out unwanted thoughts that could be very depressing. There are countless health benefits ranging from physical health to general happiness:

  • By reducing stress meditation is able to prevent high blood pressure and bouts of anxiety.
  • People who meditate often are more productive than those who don’t. This is because they can easily focus on important matters rather than fall victim to distractions.
  • Regular meditation boosts mental health and prevents degenerative or cognitive disorders from taking over.
  • Ancient communities used meditation to ensure longevity and this is possible today as it helps keep diseases at bay.

Meditation Techniques for Beginners

If you are fascinated by this ancient art of healing, waste no time in learning these meditation techniques that are ideal for beginners:

Start Small

Meditation involves focusing on a single point, which can be a challenge to the mind. If you cannot concentrate for long periods of time, take it step by step to condition the brain. Controlled breathing for 3-5 minutes at a time will help you get used to concentrating, and soon you will be able to meditate longer.

Walking Meditation Techniques

The simplest meditation techniques are best for beginners whose minds constantly wander. To do this you need ample space outside where you can walk at a medium or slow pace. Focus on your feet. Concentrate on the moments when your toes touch the ground when they point back upwards, focusing on your foot and sensation. This will make you recognize instances when your mind drifts so that you can learn how to direct it to the important task at hand. This meditation technique is particularly effective for those who spend a majority of the time sitting at a desk, as it is also an opportunity to exercise.

  • There is not a single meditation techniques manual as styles are influenced by unique factors. Your teacher is a great influence on the techniques you use but you should do it your own way. Some techniques simply work for some people but fail on others and it is your job to find the one that works for you. Some experts recommend mixing different techniques to become comfortable with the process. As you mix things up, it will be easier to develop your own ideas for meditation practices.
  • It is important for beginners to use a mantra as they train their minds to concentrate. Renowned teachers say that using certain words as you inhale and exhale is the best way to learn meditation. You say the words continuously without allowing yourself to think of anything else and slowly you will be able to control your mind without the help of a mantra.
  • The countdown is another invaluable technique to help beginners master the art of meditation. This method involves counting backward from 100 in a quiet place with your eyes closed. A countdown is a great process that helps one block out other thoughts and makes you feel better in the end.
  • In the face of distractions, one can deliberately gear their mind to concentrate on novelty experiences. It could be thinking about a good thing to avoid feelings of depressions when you focus on negative issues.


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