7 Meditation Techniques and Tips for Beginners

Before I was introduced to the wonderful world of meditation, my life was just one big struggle. I was not able to achieve my potential and everything in life seemed very hard. My mind would not focus on the task on hand and my energy levels were far below what they should be. 

Then, I chanced upon an article describing the benefits of meditation.
Overcoming my initial doubts, I decided to find out more about these meditation techniques and tips that could help beginners like me live a better life.

Here is what I found and after tasting the benefits, I feel it is necessary for me to share these techniques and tips with others who can also benefit like I did.

What is Meditation?

Meditation is based on simple but effective tenets which are to relax and meditate. In the busy world that we live in, it may seem hard to relax and meditate but if you are ready to spare a few minutes each day, you can achieve miracles.

As a newbie, you may find it hard to understand meditation, but it is about training to become more aware and to get a better and healthier sense of perspective.

Meditation means being more aware and achieving a state of mind which is silent and calm.

What are the Benefits of Meditation?

Learning to meditate involves the learning of a new skill. The benefits of meditation are many and include reducing stress, controlling anxiety, promoting emotional health and enhancing self-awareness.
Other benefits include reducing age-related memory loss, generating kindness and fighting addictions.

If you have been struggling with stress, then meditation helps to reduce stress by decreasing the levels of stress hormones called cortisol.

In addition, meditation also calms the mind in a gradual manner and prevents you from being affected by strong emotions that erupt uncontrollably.

Instead of being affected by stress, meditation ensures that you learn to keep your mind calm and achieve proper balance.

7 Meditation Tips for Beginners

1. Practice it with a set goal in mind

Start by setting yourself a goal. This allows you to focus on your goal and work towards achieving your goals. Whether you wish to calm your mind, improve your breathing or control your anxiety, you need to set yourself a goal before meditating begins.

2. Pick the best time

Time is a very important part of meditating. So, choose a time that gives you an opportunity to be calm without having any distractions.
Try to practice at the same time each day so that you are able to develop a pattern and remain tuned to that pattern. Dawn and dusk are considered to be good times to meditate.

3. Choose the right place, music and atmosphere

Try and choose a place to meditate that is calm as well as serene. Having a slight breeze blowing is conducive to meditation and so too are sweet sounds and the sounds of birds chirping all help to make your meditation that much more effective. A balcony facing the trees is a good place. Try and burn aromatic candles and keep the lights dimmed to promote better meditation.

4. Eat the right foods prior to meditating

To achieve maximum meditation benefits, you need to ensure your mind is alert and focused. So, be sure to eat about 2 hours prior to meditation as this allows the digestion process to complete.
Avoid alcohol and tobacco as well as non-prescribed drugs or medications prior to meditation.

5. Warm up prior to practices

You can prepare your mind and body for meditation by warming up with a few well-chosen exercises. These exercises will help to loosen up your body and make it lighter. They also help to calm your mind and improve the circulation of blood through your body.

I personally found that quick 10-15 minutes of Yoga works the best for me as it involves deep breathing and releasing lots of tension from my muscles. 

6. Maintain a comfortable posture

The Lotus position as well as the half-lotus positions are considered perfect for meditation. If you want, you can also use another position which is easier and more comfortable.

Posture plays a very important role in meditation. So, choose it carefully and ensure you are either sitting, laying down or standing straight comfortably. Whichever position you decide to choose remember that it is important to keep your spine straight for best results. Relax your shoulders and neck and keep your eyes semi-closed.

7. Wear appropriate clothing

Wearing the right clothing helps and so make sure you wear loose as well as comfortable clothes that allow you to breathe and which also do not make you sweat too much. Avoid wearing footwear as they are not the most comfortable when you are sitting down.

Best Meditation techniques

When I was looking for best meditation technique for a beginner like me I was a bit confused and overwhelmed with amount of choices available on the Internet. I decided to make a small guide for you with different types of meditation practices so you can choose what works best for you.

1. Guided meditation is perfect for beginners

Guided meditation offers the most wonderful tools when starting out on the journey called meditation. These meditations are easy to follow and will help you concentrate. If you are just beginning your meditation journey, then guided meditation is perfect for you.

Guided meditation is a wonderful process that allows you to meditate according to the guidance a trained practitioner or teacher gives you in person or through written texts or sound recordings or even videos.

If you think guided meditation is right for you, try out our short video which features relaxing sound of ocean waves, gentle female voice and it could be a perfect starting point on your meditation journey:

2. Sleep meditation

Sleep meditation is all about achieving a state in which you are neither asleep nor awake. You are in a yogic sleep which means your body remains totally relaxed and you are mentally aware. Also called Yoga Nidra, it is a relaxation method for your mind and body as well as soul.

3. What is Vipassana Meditation?

Vipassana meditation is different from other meditation techniques in that you are clearly aware about all that is happening around you. It is all about concentrating and being tranquil at the same time. In this state, your mind is at rest and focused on just one item and it is not allowed to wander. With this form of meditation, you will achieve deep calmness of body and mind.

4. What is purpose of Vipassana Meditation?

The purpose of Vipassana meditation is to allow you to use your awareness to break down the wall of illusion cutting you off from the living light of reality. The process is gradual and will increase your awareness considerably and will allow you to comprehend the inner working of reality. This technique is much more advanced and it might take you years to master and once mastered, you will achieve a transformation called Liberation which is a permanent state.

5. What is mindfulness meditation?

Mindfulness Meditation allows you to be fully present and aware of who you are and what you are doing. It is also about not allowing you to be overtly reactive or overwhelmed by everything that is taking place around you.

Its goal is to wake you up to the inner workings of your mental and emotional as well as physical processes.

6. What is Concentration Meditation?

Concentration meditation is designed to help you achieve a single-minded attention which you can direct at an object such as an image or even your breath. The goal is to train your mind to bring your mind to rest and to concentrate on one object for a certain period of time.

7. Buddhist Meditation

This form of meditation is closely linked with mindfulness and awareness. Its aim is to help you cultivate core values of awareness and tranquility as well as insight. By understanding your mind and emotions, you will be better placed to achieve happiness and well-being.