Meditation Techniques: A Beginner's Guide To Mindfulness

Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. It has been used for thousands of years to develop awareness of the present moment and is still practised today in cultures all over the world to create a sense of peace, calm, and inner harmony.

There are many different types of meditation, each with its own unique benefits. Here are some examples:

- Mindfulness meditation: This type of meditation is about staying aware of what's happening at the moment rather than letting your mind wander and worry about the past or future.

- Spiritual meditation: Spiritual meditation is used in nearly all religions and spiritual traditions. It often involves developing a deeper understanding of spiritual or religious meaning and connection with a higher power.

- Focused meditation: Focused meditation involves concentrating on a specific object, such as your breath, a mantra, or a physical object.

- Movement meditation: This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.

- Mantra meditation: Mantra meditation involves the continuous repetition of a syllable, word, or phrase either aloud or silently.

- Transcendental meditation: Transcendental meditation is a spiritual form of meditation where individuals remain seated and breathe slowly, focusing on a mantra.

- Progressive relaxation: Progressive relaxation involves slowly tightening and relaxing one muscle group at a time throughout the body to promote generalized feelings of calmness and relaxation.

- Loving-kindness meditation: Loving-kindness meditation is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.

- Visualization meditation: Visualization meditation involves focusing on positive scenes, images, or figures to enhance feelings of relaxation, peace, and calmness.

Focused meditation

• Breath-focused meditation: This technique involves focusing your attention on your breath. You can simply observe the inhalation and exhalation of your breath, or you may count your breaths as a way to enhance your focus.
• Mantra meditation: In this type of meditation, you repeatedly chant a mantra, which can be a syllable, word, or phrase. The mantra can be spoken aloud or silently, and it helps to redirect your attention and calm your mind.
• Visualisation meditation: This technique involves creating mental images or visualising specific objects to focus your attention. You can visualise anything that helps you relax and stay focused, such as a calming scene or a meaningful symbol.
• Loving-kindness meditation: This practice involves directing feelings of love and kindness towards yourself and others. You may start by sending loving thoughts to yourself, then expanding your circle of compassion to include others, even those you may have difficulties with.
• Body scan meditation: This technique involves moving your attention through your body, from head to toe, noticing any physical sensations, tensions, or discomfort. It helps you become more aware of your body and release any held tension.
• Chakra meditation: Chakra meditation focuses on balancing and harmonising the chakras, or energy centres, in your body. You may visualise each chakra and its corresponding colour, or use other tools like incense or crystals to enhance your focus.

Spiritual meditation

For example, Christian contemplative prayer, Sufi dhikr (remembrance of God), and Jewish kabbalistic practices are all considered spiritual meditation.

Find a Quiet Space

Sit in a quiet, comfortable place, free from distractions. You can sit on a chair with your feet on the floor, cross-legged, or kneel. Just make sure you are stable and can stay in this position for a while.

Focus on Your Breath

Follow the sensation of your breath as it goes in and out. Notice when your mind wanders, and gently bring your attention back to your breath.

Be Kind to Your Wandering Mind

Don't judge yourself or get frustrated when your mind wanders. It is natural for your thoughts to drift, so simply acknowledge the thoughts and then bring your attention back.

Close with Kindness

When you're ready to finish, gently open your eyes (if they were closed) and take a moment to notice your surroundings. Observe any sounds, how your body feels, and the thoughts and emotions that are present.

Be Consistent

Meditation is a practice, and it takes time to master. Try to meditate regularly, even if it's just for a few minutes each day. You can use a timer to help you stay focused and committed.

Remember, there is no one-size-fits-all approach to meditation. Feel free to adapt this guide to suit your needs and preferences.

Movement meditation

When engaging in movement meditation, one should be mindful of the movements of the body, such as the feeling of the legs tensing and the sound of feet hitting the pavement. It can also involve focusing on external elements, such as smells and sounds. This type of meditation provides a physical outlet for energy while stimulating circulation.

• Start by sitting in a comfortable position and aligning your breath and body. Try swaying your body in time with a swaying tree.
• Put your hands on your body and notice the movement of your breath as you inhale and exhale. Observe your arms extending and returning to their original position.
• Begin to stand up and pay attention to the sensations in your body, such as your hands touching the ground and your legs extending.
• Once standing, focus on any uncomfortable feelings in your body. Adjust your body to alleviate these sensations or simply acknowledge them and move on.
• Starting from the top of your head, notice any sensations or feelings that arise. Move down to your forehead, cheeks, nose, ears, lips, chin, and neck. Continue moving through your body until you reach your toes.
• Bring your attention back to your entire body and begin to move with your heartbeat. Feel your body as it sways back and forth or side to side.
• Raise an arm as if you are reaching for a fruit on a high branch. Notice the movement of your arm, neck, and toe as you stretch for the fruit.
• Repeat this process with the other arm.
• Leave your standing spot and move around the area. Pay attention to the sensations in your feet, legs, hips, and stomach as they work together to create movement.
• Sit back on the floor and observe the sensations in your body as you adjust your position.

Mantra meditation

Mantras are often derived from spiritual traditions such as Hinduism, Buddhism, and yoga. For example, the popular Buddhist mantra, "Om Mani Padmé Hum," is said to bring compassion, wisdom, and peace. However, mantras can also be simple, even nonsensical, sounds or phrases that resonate with the individual. The best mantra is one that brings a sense of peace, focus, and connection, and there are several types to choose from.

Loving-kindness mantras are phrases of good wishes directed towards oneself or others, such as "May I be happy" or "May we all be at peace." Focused mantras involve repeating words like "in" and "out" as you breathe. Spiritual mantras invoke the name or essence of a divine being, such as "Om Namah Shivaya" (I bow to Shiva). Chakra mantras correspond to the body's energy centers, such as "Lam" for the root chakra and "Om" for the crown chakra. Affirmations are phrases that feel empowering, such as "I am strong." Healing mantras, such as "So Hum," are believed to harmonize the body's energy flow. Word mantras involve visualizing or speaking meaningful words like "peace" or "love."

To practice mantra meditation, find a quiet and comfortable space. Sit cross-legged or lie down in a relaxed position. Close your eyes and focus on your breath, noticing the natural rhythm of your inhalation and exhalation. Introduce your chosen mantra, repeating it silently with each inhalation and allowing it to release with each exhalation. If your mind wanders, gently redirect your attention back to your breath and mantra. When you're ready to end the meditation, gently open your eyes and take a few deep breaths.

Progressive relaxation

Progressive muscle relaxation (PMR) is a technique to reduce anxiety that involves tensing and relaxing different muscle groups in the body. It was first introduced by American physician Edmund Jacobson in the 1930s.

PMR is a simple yet powerful whole-body relaxation exercise that can help you recognise and release tension. It can be particularly useful for people with anxiety disorders, who often experience muscle tension. By practicing PMR, you will learn to differentiate between a relaxed and a tense muscle.

• Find a quiet, comfortable place free from distractions. You can lie down on a mat or your bed, or sit upright with a straight posture and your arms resting by your sides.
• Loosen any tight clothing, remove glasses or contacts, and rest your hands in your lap or on the arms of a chair.
• Take a few slow, deep breaths. Focus on your chest and belly, noticing how they move with each inhale and exhale.
• On your next exhale, imagine any tension in your body being released and flowing out of you.
• Now, work your way through every muscle group in the body, tensing each area for about 5 seconds and then relaxing.
• For your right hand and forearm, slowly clench your fist and bend it back at the wrist, feeling the tension. Then, relax and notice the looseness, breathing deeply to feel the contrast.
• Move up to your right upper arm and make a muscle, tensing your bicep as tight as you can. Then, drop your arm and enjoy the feeling of relaxation.
• Repeat this process for your left hand and forearm, and then your left upper arm.
• Focus on your forehead. Wrinkle your forehead and raise your eyebrows as high as you can, holding for 15 seconds. Then, slowly release and feel your forehead and eyebrows relax.
• Scrunch up your face and squeeze your eyes closed, tensing your cheeks. Then, relax your face and notice the difference.
• Open your mouth as wide as you can, feeling the tension in your jaw. Relax your jaw and let the tension dissolve.
• If you are sitting upright, let your head fall back and gently tense your neck muscles. Then, bring your head back down and relax.
• Lift your shoulders up towards your ears, clenching as you lift, and then drop them back down, breathing and noticing the relaxation.
• Take a deep breath and tense your rib cage and upper back, holding the breath. Then, relax and visualise the tension flowing out of your chest.
• Tighten your stomach muscles, concentrating all the tension in your midsection. Then, relax and continue breathing deeply.
• Arch your back, squeeze your shoulder blades, and tense your lower back. Then, feel the tension drain away and your back sink into the surface beneath you.
• Squeeze your glutes together and then relax, feeling the tension disappear.
• For your right thigh, tighten the muscles and lift your knee slightly if that helps. Then, relax and notice the difference.
• Repeat this process for your left thigh.
• Slowly squeeze your right calf muscles and then relax.
• Do the same for your left calf.
• Curl your toes and tense your right foot, and then relax and feel it sink into the floor.
• Repeat this process for your left foot.
• Finally, imagine a wave of total relaxation flowing through your body from the top of your head to the bottoms of your feet. Continue breathing slowly and enjoy the feeling of calm.

With practice, you will be able to quickly induce a state of relaxation using PMR. It can be a valuable tool for managing stress and improving sleep, and it may also help with muscle tension and pain.

Frequently asked questions