Did you know that meditating is one of the most effective tools for happiness? More and more people are taking a break from their routine to catch their breath, relax their minds and become aware of the present in which we live and which often goes unnoticed due to rush, routine and daily stress. But if there is one thing clear, it is that we live our lives here and now, the past is no longer part of our reality and the future is not tangible either.
Striving to cultivate a beneficial, calm and happy present is what we must do to feel comfortable with our life and, in addition, our health also feels benefited. In this Psychology-Online article we are going to discover the best meditation techniques for beginners that will help you get started in this ancient (and beneficial) practice.
Before delving fully into meditation techniques for beginners, it is important that we give you some initial tips that will help you start doing this practice that is so beneficial for your health. Keep in mind that meditation is an oriental practice but that, currently, many people practice it for its multiple benefits for both mental and physical health.
Here we give you some tips to start meditating and that will help you get started in this interesting practice:
- Meditate every day: Although it may seem impossible, the truth is that in order to really feel the benefits of meditation it is important that you do it every day. In fact, with 10 minutes a day you can start to feel the improvements and begin to experience all the benefits of the practice. Consistency is the most important thing because, in this way, we will turn it into a more than healthy habit.
- It is a training of the mind: Don’t worry if it’s difficult at first, it’s the most normal thing in the world. You have to think that the brain is a muscle and, in the same way that you go to the gym regularly to exercise, you will also have to practice meditation to exercise your mind. Little by little and with perseverance you will be able to meditate.
- Posture is important: You can meditate sitting on the floor and also lying down, the important thing is that your body is comfortable and relaxed. We will have to spend some time to position ourselves correctly because, during meditation, we will not be able to move it since the objective is to “abandon” our “body self” to enter inside ourselves.
- Control your thoughts: you have to think that the natural state of our mind is thinking. It is normal, therefore, that during meditation (and especially at the beginning) thoughts appear in your mind but the important thing is that you do not get carried away by them and, if you do, as soon as you are aware, return to your mantra or your concentration point to regain balance. Don’t fight it, just be aware of what’s happening in your mind and regain control.
We have already started to talk to you about 3 meditation techniques for beginners that will help you get started in this interesting practice that focuses on mental, physical and spiritual relaxation in a simple and very effective way.
Meditation technique 1: concentration
This technique is one of the simplest but most effective, especially among those people who are starting to meditate. To do it, all you have to do is leave the open eyes and focus your gaze at a fixed point; You will see that, little by little, everything around you seems to be diluted and you are only able to see that focus on which you are fixing your gaze.
To be able to concentrate completely, there are different methods:
- Repetition of a word or mantra
- Focus on breathing
- Listen to relaxing music that has a repetitive gong
To perform this meditation technique you will have to be aware of where your mind is and, when you realize that your attention has gone away with a thought, regain control by fixing your gaze on that point again and repeating the word or paying attention. attention to breathing.
Meditation Technique 2: Mindfulness
This is another of the best meditation techniques for beginners and it is about the person who practices the exercise Don’t run away from thoughts but simply observe them. It is a method of total abstraction and with which you will be able to become a mere spectator of your thoughts, without letting yourself be carried away by the current of the mind.
This meditation is known as mindful meditation because it allows you to observe your thoughts externally to them. To achieve this you will only have to be very concentrated, with your eyes closed and observe what is going on in your mind. But, instead of letting yourself be carried away by that current of thoughts, simply see how they pass, how they flow, how they move…
Other meditation techniques for beginners
The previous two are the best known techniques, however, there are other alternatives that are used by Buddhist monks. They are “compassion” meditations and are aimed at trying to transform all the negative feelings and thoughts in our minds to turn them into positive ones. This is achieved through compassion but it is a most advanced technique which is for more experts.
Now that you know what the meditation techniques for beginners are, it is important that you know how you can meditate at home for the first time. Next we are going to give you the steps to follow To get a positive practice for you and your mind:
- Find a quiet place: Try to meditate in a room or room away from noise to avoid distractions. Turn off your cell phone, the television and cultivate silence and calm to be able to meditate correctly.
- Find the best time of day: Meditation should not be done as another procedure in your routine. You have to do it fully and consciously, therefore, it is important that you do it when you have time, do not be in a hurry or have a list in your mind of pending things to do. A good time is, for example, before dinner, before going to sleep or first thing in the morning. These are moments of absolute relaxation and your body will be more willing to relax.
- Good body position: Once you have chosen the place and time, now you will have to pay attention to the position of your body. Your spine needs to be straight and you need to feel comfortable throughout the practice. You can be sitting on the floor, in a chair or lying down, however you feel most comfortable.
- Close your eyes and focus on your breathing: It is the best way to focus on yourself and disconnect from everyday life and your mind. You can start with some deep breaths to relax, and then focus on breathing in your body.
- Play some relaxing music: If you want to start meditating, there is nothing better than playing relaxing music in the background that will have sounds that will help you disconnect and relax as much as possible. This melody can help you reconnect with meditation when your mind wanders with a thought (which it surely will).
- Take back control: Keep in mind that the most natural thing is for your brain to create thoughts and that, sometimes, you will go with one of them. But the important thing here is to practice awareness and, therefore, we recommend that, as soon as you see that you have “escaped”, you regain control and focus, again, on your breathing.
Start with a 10-minute meditation and, little by little, you can increase the time. The ideal, according to Buddhist monks, is to dedicate 30 minutes to meditation, but at first this time may be excessive. It is much better to go slowly and gain control to, little by little, increase and improve your capabilities.