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Meditation Techniques: Simple Proven Tips For Beginners

In this day and age, you can access any kind of instructions on meditation techniques both online and offline. With this power to access information, you can easily find which technique suits you best, and accordingly, you can pick and practice the ones which you feel are right for you.

You may opt for a specific type of meditation technique based on what you desire to focus on.

Following is a list of some top proven meditation techniques especially for beginners who are interested in meditating. You can choose from the list of the techniques which suits you best.

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Transcendental Meditation Technique

This type of meditation technique was very popular during the sixties and the early seventies and is now making a comeback. Many popular celebrities like The Beach Boys, John Denver, and The Beatles used to practice transcendental meditation technique.

This technique is a mantra-based meditation where the practitioners need to repeat a word or phrase over and over while performing meditation. In our westernized, modern-day spiritual practices the word “mantra” has become as mainstream as “intention.” But the two are actually quite different. The word mantra can be broken down into two parts: “man,” which means mind, and “tra,” which means transport or vehicle. In other words, a mantra is an instrument of the mind—a powerful sound or vibration that you can use to enter a deep state of meditation. Mantras are used to help the mind focus in many traditions especially eastern traditions. You need to meditate twice a day for 15 to 20 minutes while reciting mantras.

Your transcendental meditation teacher will teach you all the mantras as well as how to perform this meditation. You need to look for a licensed instructor who can teach transcendental meditation. They might charge you some fee also.

Guided Meditation Technique

This type of meditation technique is great for everyone, especially if you’re a beginner and finding it difficult to calm your mind. As a beginner, you can start with guided meditation and gradually you can find and branch out to other types of meditation techniques. You can even find several online guided meditations in the form of YouTube videos, podcasts, and MP3 audio downloads.

Guided meditation means a teacher guides the student through a meditation, using affirmations and visualizations. They teach how to focus on relaxing your entire body such as body scans. Guided meditations come in several different lengths. If you don’t have much time, you can choose the shorter versions and vice versa.

Mindfulness Meditation Technique

This type of meditation technique is based on a form of Buddhist meditation known as Vipassana. A Vietnamese Buddhist monk called Thich Nhat Hanh (one of its leaders) is quite renowned in the West. However, mindfulness meditation became famous in the West majorly due to the efforts of Dr. Jon Kabat-Zinn. In 1979, he created MBSR (Mindfulness-Based Stress Reduction) at the ‘University Of Massachusetts Medical School.’ This meditation technique involves focusing on the present moment and deep breathing to calm your mind and body.

Moving Meditations Technique

This type of meditation technique focuses on the sensations felt in the body while in movement rather than sitting with eyes closed. A lot of practitioners who don’t like to meditate in sitting position usually opt for this type of meditation technique. Yoga and Qigong are some examples of moving meditations. If you want to try these techniques, you can join a class or search for free and low-priced online sources.

Binaural Beats Meditation Technique

Modern science has just started to realize the positive benefits of brainwave synchronization although this has been used for centuries. Recent studies suggest that binaural beats can speed up the meditation process and help you reach those meditative stages which you’ve never been able to achieve earlier.

Binaural beats for meditation picks certain brainwaves to activate the brain cells which leads to a deeply relaxed mental alertness or meditation state, based on the mental state you desire. You can find many types of binaural beats for meditation techniques online and some of them might be free. You can try them to check whether they suit your needs or not.

Simple Steps for Beginners to Mediate

To reap the benefits of meditation, you don’t need to be a master of meditation techniques. You don’t need to master physically challenging positions, sitting for long-hours eyes closed or chanting different mantras. Whatever you’ve seen in the movies, just forget it!

Although meditation can seem daunting for beginners, there is no need to fear. Never say ‘No’ to meditation even before trying it. Meditation techniques are simply the best stress busters.

Meditation is a very simple and easy practice which allows you to achieve overall comfort and peace. As a practitioner, you need to use focus, repetition, and redirection to calm your mind and body.

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Following are the 6 simple steps for beginners to practice mindfulness meditation technique that will lead you to the path of meditation paradise:

Step 1: Look Out for a Quiet Place

You need to find yourself a quiet and peaceful place to practice meditation techniques. It could be your bedroom, in an office, your front porch, your garden or a nearby park etc. Just select any place which you consider to be quiet and peaceful with no distractions especially during the period when you meditate.

Step 2: Pick a Good Time

People generally think that meditation techniques can be practiced anytime. However, picking a good time for meditation can help maximize the benefits. Picking the best time to meditate can make a huge difference especially for the beginners. Select an appropriate time when you won’t get distracted. For example, you can get up early to have some quiet meditation time or you can even meditate at work for a few minutes during lunch break. You can begin with as little as 5 minutes of mindfulness meditation and then, gradually increase the duration to 15-20 minutes to relax your mind and body.

Step 3: Sit Comfortably

You need to sit relaxed and comfortably and attain a good posture. The right amount of comfort is really essential during your meditation. You can sit on your bed, on the floor, on a meditation cushion, or on a sofa/chair. After finding your comfort zone, close your eyes, take deep breaths and just focus on the present moment.

Step 4: Focus on Breathing

You need to breathe in & out, in & out, and with every breath, feel the rise and fall of your abdomen. Concentrate on the inhalations and exhalations to narrow your focus even more as the oxygen move through your nostrils. Then, with each breath, think ‘Breathe-in’ and ‘Breathe-out.’ Don’t consider yourself to be bad at meditating if your mind starts to wander! Just don’t worry and return to the breathing process again.

Step 5: Make Contact with Your Body

You need to scan your body and pay attention to the sensations in each part. Take note of the relaxed spots, tight spots, cold spots and warm spots. Observe if your tummy feels full or empty. Feel if there’s any itchiness in any part of your body. You just have to observe and don’t change anything.

Step 6: Attend to Thinking

Take note of when your mind begins to wander. If it does, do not worry since your brain is designed to do so! All you need to do is gently guide it back on your breathing process and re-focus once again. This how you refocus and redirect your mind.

These were some simple steps to perform mindfulness meditation. These steps will help you accomplish mindfulness meditation as well as calm your mind, body and soul.

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