Meditation Techniques For Beginners

Meditation is a practice that can help you feel more relaxed and aware of your thoughts and surroundings. It can help you achieve success by making your mind clear and focused, and your body relaxed and calm.

Meditation can be practised in many ways, but the core tenet is to focus on the present moment without judgement. This can be done by paying attention to your breath as it goes in and out, and noticing when your mind wanders.

Meditation can be done sitting, standing, lying down or walking. It can be done with your eyes open or closed, and in silence or with music. It can be as short as five minutes or as long as 20 minutes.

Meditation has been proven to reduce stress, improve sleep, and help manage difficult emotions. It can also help you make better decisions by allowing you to think more clearly and consider all sides of a situation.

Find a quiet, comfortable spot

Finding a quiet, comfortable spot is an important first step in meditation. The location you choose should be somewhere you won't be disturbed, and where you feel at ease. It doesn't have to be completely silent—you can still hear the sounds of nature or a lawnmower, for example—but turning off any noisy appliances or TVs can help you avoid distractions.

You can meditate outside, under a tree or on some grass, or inside, in a walk-in closet, on a chair, or on a cushion on the floor. If you're sitting, you might want to sit on a cushion, a chair, or a meditation bench. You can cross your legs, or not, and rest your hands on your knees, in your lap, or by your side. If you're lying down, you can place your hands on your stomach to feel your breath.

You can also prepare your space by creating a peaceful atmosphere with objects and images that inspire you.

Focus on your breath

Focusing on your breath is a basic yet powerful mindfulness meditation practice. It is a simple way to relieve stress, ground yourself in the present moment, and re-establish inner calm.

Find a comfortable position

You can sit, stand, walk, or lie down—whichever you prefer. Many people find the sitting position to be best. You can sit in a chair, on a couch, or on the floor with your legs crossed. Keep your back upright, but not too tight, and your hands resting wherever they are comfortable. Your tongue can be placed on the roof of your mouth or wherever it feels natural.

Notice and relax your body

Try to notice the shape and weight of your body. Allow yourself to relax and become curious about the sensations your body is experiencing, such as the touch of the floor or chair beneath you, and the connection between your body and its surroundings. Relax any areas of tightness or tension.

Tune into your breath

Feel the natural flow of your breath as it goes in and out. You don't need to adjust it or control it. Simply observe and follow the sensation of each inhalation and exhalation. Notice where you feel your breath in your body—it might be in your abdomen, chest, throat, or nostrils.

Be kind to your wandering mind

It is natural for your mind to wander during meditation. If you find yourself thinking about other things, gently bring your attention back to your breath. You can softly say "thinking" or "wandering" in your head to acknowledge the thoughts and then redirect your focus.

Stay focused on your breath

Maintain your focus on your breath for five to seven minutes. You will likely get lost in thought at times, but simply notice when this happens and gently bring your attention back.

Check in with your body again

After a few minutes, once again notice your whole body, seated in the present moment. Allow yourself to relax even more deeply and offer yourself appreciation for engaging in this practice.

Remember, the key to meditation is patience and practice. It is normal for your mind to wander, and you may find it challenging to maintain focus at first. However, with regular practice, you will find it easier to focus your attention on your breath, both during dedicated meditation sessions and in your daily life.

Try a mantra

Mantra meditation is a powerful practice that can help you focus your mind and release your thoughts. The word "mantra" comes from the Sanskrit, with "man" meaning "mind" and "tra" meaning "release".

A mantra can be a word, sound, syllable, or phrase that is repeated during meditation. It gives your mind an object to focus on, making it easier to steady your mind and prevent it from wandering.

Choose a Mantra

Your mantra can be any word or phrase that resonates with you and your goals for meditation. It could be something like "peace", "joy", or "kindness", or a more complex phrase such as "I have compassion for myself and others" or "Every day is a new beginning". You can also use traditional mantras such as the Sanskrit "So Hum", meaning "I am", or "Om Shanti", meaning "peace".

Get Comfortable

Find a quiet place where you won't be disturbed and get into a comfortable position, whether that's sitting on the floor or in a chair, lying down, or even walking.

Set a Timer

Decide how long you want to meditate for, anywhere from 3 to 30 minutes, and set a timer. You may want to use a quiet, relaxing sound for your alarm, such as ocean waves or birdsong.

Focus on Your Breath

Take a few deep breaths and pay attention to the sensation of the breath entering your lungs and filling your body.

Repeat Your Mantra

Start to silently repeat your mantra, matching it to your breathing if that helps. You can also say it out loud, especially if you are using a mantra intended to produce vibrations.

Gently Redirect Wandering Thoughts

Your mind will probably wander during your meditation. When this happens, gently acknowledge the thoughts, let them go, and then return to your mantra.

Close the Meditation

When the timer goes off, take a few moments to sit quietly and check in with yourself. Notice how you are feeling—are you more relaxed or optimistic? This closing exercise helps you track your progress.

Remember that meditation can be challenging, and it may take time to see significant results. But most people who stick with it find it well worth the effort. So feel free to experiment and find the mantras and techniques that work best for you.

Visualise a peaceful place

Visualising a peaceful place is a powerful method that uses your imagination to help you relax. It's important to note that this is not about escaping your current surroundings but is instead a practice of using your inner senses and memory to experience peace.

To begin, find a comfortable spot and a quiet time to relax. Close your eyes and breathe deeply into your abdomen. Feel yourself in your body and allow your body to relax. Let the tension in your brow, lips, and eyes go.

Once you feel completely relaxed and centred, start to imagine one of your favourite peaceful places. This could be a place you've been before, like a meadow or a forest, or it could be a place built entirely in your imagination, like a slowly swaying bridge over a babbling brook.

Imagine the physical layout of this place. Is it outdoors or indoors? Is it small or large? Who is in this place? Are you alone or with someone else? Are there other people, animals, or birds?

Imagine the relaxing sounds, tastes, smells, and sensations of touch in this place. Focus on the sights—the colours, shapes, objects, plants, and water.

Imagine yourself in this calming place. Perhaps you are sitting and enjoying the peace, or maybe you are walking around. Picture yourself relaxing and rejuvenating in a place with no worries or concerns.

Enjoy your peaceful place for a few moments more. Memorise the sights, sounds, and sensations, knowing that you can return to this place in your mind whenever you need a break.

When you are ready to return to your day, gently bring your attention back to the present. Notice your surroundings as your body and mind return to their usual level of alertness. Keep the feeling of calm from your peaceful place with you as you go about your day.

Do a body scan

A body scan is a mindfulness meditation practice that involves scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self.

• Lie down or sit comfortably in a place where you won't be interrupted.
• Start by focusing on your breathing. Take three deep breaths as you mindfully tune into your thoughts and emotions, observing them as they flow freely.
• Choose where to start your body scan. You can begin at the top of your head, your left foot, right hand, or right foot.
• Focus on that spot as you continue breathing slowly and deeply. Then move to another part of your body and do the same.
• Open your awareness to sensations of pain, tension, itchiness, tingling, discomfort, or anything out of the ordinary.
• Spend anywhere from 20 seconds to 1 minute observing these sensations.
• Acknowledge any pain or discomfort, and sit with any emotions that arise. Accept them without judgement.
• Continue breathing, imagining the pain and tension decreasing with each breath.
• Slowly release your focus on that specific body part and move on to the next. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.
• Continue the exercise, moving from top to bottom or up one side and down the other.
• Note when your thoughts drift. Don't worry if this happens—gently return your awareness to where you left off scanning.
• Once you've finished scanning your body, let your awareness travel across your entire body. Visualise this as liquid filling a mould. Continue inhaling and exhaling slowly as you sit with this awareness for several seconds.
• Slowly release your focus and bring your attention back to your surroundings.

Frequently asked questions