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5 effective Meditation techniques for Beginners!

Meditation for Beginners

I have been regularly irregular with my Meditation but have been asked by many of the how’s and when’s of it. Sometimes the answers are the same, sometimes they take an interesting turn (depending how that conversation takes shape) and that’s where the idea of noting down my basic views with 5 effective Meditation techniques for beginners came to fruition.

That being said, here’s my 2 cents on the idea and world of Meditation! There are countless blogs, tutorials, videos and guides that are available which explain and highlight various types of Meditations. The types of Meditation that one can practice are also non-exhaustive. Especially with access to so much information, we are almost spoilt for choice but also more aware to pick which technique would ideally suit us best.

Secondly, it is not just about the right type of meditation technique, the purpose for your Meditation and what you intend to achieve play an integral role too.

Meditation isn’t just about working towards getting your mind blank. On the contrary, the more you try to get it blank, the more distracted and conscious you will be. The idea is to forget that you are Meditating, not constantly remind yourself that you are Meditating. What works for me personally is that I let my thought process flow. Whatever comes, comes. Whatever goes, goes. I don’t create a dam for thoughts. It acts as a major hindrance and defeats the whole purpose of Meditating.

effective meditation technique for beginners
Effective Meditation Techniques for Beginners

5 Best & Effective Meditation Techniques for Beginners

It is easier said than done and takes a lot of patience and practice. The intention of this article is to guide you with HOW you can start Meditating and eventually find out what works best for you. Every technique listed below is not limited to using just them. Instead I would love for you to get creative and find the right mix of 2 techniques (even 3 if you are feeling adventurous) and explore yourself through them.

1. Guided Meditation:

This meditation is one of the easiest and best options for beginners. It is self-explanatory too. You sit to meditate and you are guided what and how you should do. We are good following instructions and this is no different. The key is, to not be stuck to this one form of Meditation and move on to the next one, a one where you use your own will and focus.

There are tons of apps for Guided Meditation along with a huge plethora of videos on YouTube and other sites for it. Take your pick and start, there’s no excuses for this one.

2. Meditation through Music:

Something that almost all of us do, albeit subconsciously. Listening to music is therapeutic, irrespective of your choice of genre. Focus on it as a form of Meditation and you will have taken your first step towards Meditating through Music.

Harvard has even conducted a study of the powers of healing through music which can be read here if you are interested.

3. Self Awareness Meditation:

This one is tricky. While you practice Self Awareness Meditation (SMA), you are bound to get distracted with your own thoughts initially, taking you back to where you started. The idea of SMA is to be aware of yourself, your surroundings. It holds the key to introspection.

You channel your energies towards you, within you, to get and stay conscious of who you are and why are you doing this. There's a research paper available on Mindfulness and it's benefits by the American Psychological Association (APA) which can be read here and an interesting article on What is Self-Awareness is certainly worth pondering over.

4. Conscious Breathing Meditation:

This one is as simple as it sounds. Once you decide to consciously focus on your breathing you will realize that it actually takes a lot of your focus and attention. Since your focus and attention is on your breathing, your mind will move away from other thoughts. Greater Good in Action by Berkeley has laid out a step-by-step guide here for Conscious Breathing.

5. Meditation with Mantras:

One of the most widely used techniques is Meditating using Mantras. Mantras can be single words, a sentence or multiple sentences, verses, affirmations, chants, prayers etc. Almost everything that resonates with you and you believe in, can be used as a Mantra like:

  1. “Om” (The primordial sound of the universe and most effective. How to chant Om is a different topic altogether in itself, but that’s for another time)

  2. The “Gayatri Mantra” (It’s one of the most revered and well-known Mantra in Hinduism and perfect to connect with Shakti - The Supreme Goddess)

  3. Affirmations: “I am worthy and complete”, “I learn from my mistakes and grow”, “I accept others for who they are” and so on so forth. The use of affirmations for Meditation is one of the simplest ways of reminding yourself the very purpose you are meditating for. There are lots of sites and blogs on Affirmations and their powers, the one that I personally like is by MindValley.

There is also an interesting and insightful research done by Dr. Jai Dudeja on effects of Meditation with Mantras which is generously available here.

This list is not limited and the more you research on it, the more details and insights you will gain. There’s Zen Meditation, Transcendental Meditation, Yoga Meditation, Chakra Meditation and the list goes on and on.

Feel free to write to us and we would be happy to have a conversation about it.

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