Meditation Techniques: A Beginner's Guide

Meditation is a practice of focused concentration where an individual uses various techniques to achieve a mentally clear, grounded, and relaxed state. It is a technique used for thousands of years to develop awareness of the present moment. It can be done in silence or with the help of chanting, and is done for a number of reasons, ranging from religious or spiritual purposes to a method for evoking relaxation.

Meditation is not about completely clearing your mind of thoughts. Instead, it is about being aware of your thoughts and feelings as they arise and observing them without judgement. This practice of mindfulness helps to develop an inner balance and can lead to a sense of calmness and clarity in the moment.

There are many different types of meditation, including mindfulness meditation, spiritual meditation, transcendental meditation, progressive relaxation, loving-kindness meditation, and visualization meditation. The best type of meditation for you is the one that you enjoy and that meets your needs. It is also important to be consistent with your practice, even if it is just for a few minutes a day.

Concentration meditation

To begin concentration meditation, it is important to find a quiet, private spot free of distractions. One can choose to sit or stand, but the key is to be comfortable. It is also recommended to wear loose, comfortable clothing. As a beginner, one should start with short sessions, around 5-10 minutes in length, and gradually increase the duration. One can set a timer to avoid the distraction of repeatedly checking the time.

During the meditation, one should allow their eyelids to relax, keeping their eyes closed or partially open without focus. A gentle smile can be held on the lips. The breath is a common object of focus, and one can count their breaths from 1 to 10 and then start again. Other objects of focus include a candle flame, a sacred symbol or object, or a word or short phrase. It is important to choose an object that brings pleasant emotions without being too exciting or boring.

Mindfulness meditation

To practice mindfulness meditation, you should take a seat in a quiet and comfortable place, and pay attention to your breath. When your mind wanders—as it inevitably will—simply return your attention to your breath. This is a practice in being kind to your wandering mind, and building the 'muscles' of attention and mindfulness.

There is no need for candles, essential oils, or mantras when practicing mindfulness meditation, though you may use them if you enjoy them. All you need is a comfortable place to sit, a judgment-free mindset, and three to five minutes of free time.

When you notice thoughts entering your mind, don't ignore or suppress them. Simply observe them without judgment, and use your breath as an anchor to remain calm. Imagine your thoughts as clouds passing by, and watch them float by without engaging with them.

Spiritual meditation

A 2017 study found that spiritual meditation focuses on developing a deeper understanding of spiritual or religious meaning and connection with a higher power. It is about more than just stress reduction or relaxation.

• Choose a comfortable position. You can sit in a chair with your back straight or stand with your back against a wall.
• Experience the process. Let go of your usual planning and controlling and allow the meditation to happen naturally and organically.
• Acknowledge your thoughts. Don't react to them or let them control you. Let them come and go without judgement.
• Reflect on yourself. Turn your attention to your body and your presence in the space. Observe how your body feels and be attentive to your thoughts and breath.
• Spiritual meditation can be practised at any time of day, but morning and evening are recommended as these are times when our bodies are more open to connecting and receiving.

Loving-kindness meditation

How to Practice Loving-Kindness Meditation:

The practice of LKM is flexible and can be adapted to suit individual needs. Here is a simple technique to try:

• Carve out some quiet time for yourself (a few minutes will work) and sit comfortably. Close your eyes, relax your muscles, and take a few deep breaths.
• Direct kind intentions and loving energy towards yourself. Repeat three or four positive, reassuring phrases to yourself. For example, "May I be healthy, peaceful, and strong" or "May I give and receive appreciation today".
• Bask in feelings of warmth and self-compassion. If your attention drifts, gently redirect it back to these feelings of loving-kindness.
• You can stay with this focus for the duration of your meditation or shift your focus to loved ones, then to acquaintances, and eventually to all beings.
• When you feel that your meditation is complete, open your eyes. Remember that you can revisit these feelings throughout the day.

Benefits of Loving-Kindness Meditation:

The benefits of LKM are supported by a growing body of scientific evidence. Some of the key benefits include:

• Reduced self-criticism and increased self-acceptance.
• Enhanced well-being and life satisfaction due to increased positive emotions.
• Improved mental health and clarity, with reduced symptoms of anxiety, depression, PTSD, and schizophrenia.
• Improved relationships and social connections due to a more compassionate and forgiving mindset.
• Physiological benefits, such as reduced muscle tension and improved management of chronic pain and migraines.

Walking meditation

How to Practice Walking Meditation:

• Find a suitable location: Walking meditation can be done indoors or outdoors in a quiet and calm area. The location should be peaceful, flat, and free from obstacles and distractions. Mark a path or starting and ending points if necessary.
• Assume a comfortable posture: Stand with your feet hip-width apart, balancing your weight evenly. You can place your hands on your belly, behind your back, or at your sides.
• Anchor yourself: Take a minute to breathe deeply and bring your full attention to your body. Feel the stability of the ground beneath your feet and notice any sensations, thoughts, or feelings.
• Start walking slowly: Direct your attention to the movement of your feet, legs, and body as you walk slowly and mindfully in a circle or back and forth. Be mindful of the position of your feet and accompanying sensations as you turn.
• Maintain mindfulness: Observe the physical sensations that arise as you walk and take note of your feelings, thoughts, and moods. Try not to analyse or judge—simply acknowledge and let go.
• Refocus your attention: Whenever your mind wanders, gently bring your attention back to the present moment and the sensations of walking.
• Focus on your senses: Pay attention to your senses one at a time, such as the sensations of your breath or the sights and sounds around you.
• Be aware of your thoughts: Take note of any judgments or thoughts about your surroundings or upcoming events.
• Let go of difficult thoughts: After acknowledging your thoughts, shift your focus back to physical sensations like the feeling of your feet touching the ground or the breeze on your skin.
• Repeat the practice: Continue observing sensations, thoughts, and letting go throughout your walk.

Benefits of Walking Meditation:

Frequently asked questions