Meditation comes with many benefits, from improving your emotional health to helping you clear your mind and improve your focus. Studies have shown that the stress relief you get from meditation can also be more than just temporary. Moreover, there are more than a few meditation techniques, so anybody can find one that would suit their needs. With that in mind, if you’re thinking about getting into mediation, here are a few techniques you could start with.
- Basic meditation techniques
These are probably the most familiar techniques that you can often see done in a park or some other natural environment. However, they can often be the most difficult as well. What you should do is sit in a comfortable position and try not to think of anything. If you are under a lot of stress or happen to be the kind of person who thinks about a million things at the same time, this can be challenging for some time. However, practice makes perfect, so don’t give up too soon. Think of yourself as an observer of the narrative voice in your mind, and try to disengage from your thoughts. Just let them pass as they come until they stop coming.
2. Breathing meditation
This technique is one of the best ones for beginners due to its simplicity and effectiveness. Pretty much the only thing you need to do is get yourself in a comfortable position, close your eyes, and focus on your breathing. Pay attention to the feeling of breathing, how the air moves through your body. Also, don’t control your breathing, just observe it. And don’t worry if your mind wanders – it will happen at first. Just regain your focus and continue meditating.
3. Mindfulness meditation
This type of meditation is based on being fully present in the moment by focusing on what’s happening inside you and around you. For example, you can start by focusing on your breath, and then you can pay attention to the way you’re sitting down, which sounds you can hear, what you can smell, etc. Again, the idea is to become an observer without analyzing or judging anything. You just need to be aware of it. The best thing about this technique is that you can do it pretty much anywhere and at any time. For example, you can get candle supplies, light a few scented candles while taking a bath, and focus on the scent of the candles and the sound of water.
4. Walking meditation
If you’re the type of person that simply can’t stay sitting for too long, you should try the walking meditation technique. You can do this in your garden, if you have it, or you can do it in the local park. Any pleasing environment would do. Then, focus on how your body moves, how your legs lift and bend, how your arms swing, how your feet touch the ground, etc. As with all the other techniques, your mind will probably wander at the beginning, but you can always bring your attention back to the sensation of walking.
5. Transcendental meditation
If you consider yourself spiritual, you should try the transcendental meditation. The goal of this technique is to sort of rise above your current state of being. You can do so by repeating a certain mantra or series of words that have a deeper meaning for you. For example, it can be your birthdate, or the birthdate of your trainer, as this type of meditation is usually done with a guide. Also, there is an alternative type that allows you to choose your own mantra. For instance, it can be related to something you are trying to overcome, like a fear of public speaking, so you’d be repeating the phrase “public speaking does not scare me” while meditating.
Meditation can be great for both your physical and mental health. Although it can be a bit more difficult at the beginning, you can rest assured that the results would show in time. So, think about the listed techniques, choose one that you like the most, and don’t be too hard on yourself. Your first few times might feel like a waste of time, but eventually, meditation sessions could become your favorite part of the day.
Roxana is a travel enthusiast and lifestyle consultant from Sydney and she loves to write about her adventures. She is all about the healthy lifestyle, loves to run with her husband and dogs and has fun cooking exotic meals for her family. Being a typical Aussie, she often hits the waves and loves beaches and sunshine! You can find out more about her writing following her on twitter and facebook. She is also one of the editors at Higstylife Magazine.