Advertising
Advertising

Published on February 22, 2019

How Do You Meditate? 8 Meditation Techniques for Complete Beginners

How Do You Meditate? 8 Meditation Techniques for Complete Beginners

Do you meditate?

Negativity surrounds you in the form of people and situations. You react to every element and lose your conscious response. That repulsive reaction makes you a negative over-thinker!

Ever heard of tool to cut the chord of negativity and lead a blissful life?

It’s meditation.

The state of meditation is a fuel of your inner world for a pleasant sail in your outer world.

There are many reasons to meditate. Want to know the foremost?

A meditated mind enables you to create your karma consciously. When you do that, the sources say you achieve the ultimate purpose of life- To feel happy![1]

So yes, feeling happiness is the biggest reason to meditate!

To unlock the magical experience of meditation, you neither follow a thumb rule nor turn into an ascetic. Meditation is any means of creating a majestic experience.

So how do you meditate?

No one can tell you which meditation technique gives you the best experience. You need to find your own course. But don’t overburden your mind with tonnes of techniques.

Just start… How? When? For how much time? Leave them all.

Start with a mindset you’ll spend a little alone time to enjoy solitude. Until you find your best meditation technique, let me explain:

1. Mindfulness Meditation

This form of meditation creates wonders in mind. It is the tool to maximize the concentration; the secret to extracting mind’s fullest potential.

How to Do It

Mindfulness meditation practice couldn’t be simpler:

Take a good seat, pay attention to the breath, and when your attention wanders, return.[2]

Advertising

Don’t be hard on yourself. More it is effortless, more blissful is your experience.

Not as easy as chewing a piece of gum!

Playing hide and seek, thoughts are turbulence reaching that mind-sate. But that is what the challenge is all about — to reduce the frequency and polish the quality of thoughts.

Don’t expect dramatic magic the first few days. Please be patient and don’t stop; this is where you’ll get the result.

You are always close reaching there. Do it every day to feel it one day. Once you taste the experience, trust me it’ll become as customary as eating food.

Come on! 15 minutes is what it asks.

2. Open Monitoring Meditation

This meditation technique is about perceiving everything the way it is, not as per your judgmental convenience. It is one of the best technique to learn the art of loving with detachment.

How to Do It

In “open monitoring meditation,” one begins to practice “awareness of thinking.” All we must do to practice this form of meditation is to be aware of our thoughts and feelings and observe them without attachment.[3]

Whether it’s a feeling from your inner world or a sound from the outer world, allow everything to free-flow without focusing on a particular thing.

Attachment is the root cause of suffering — Gautama Buddha

When you learn the art of detachment, you don’t stick to failures and loses. You move on.

My observation says… “Open monitoring meditation” is the perfect answer to “How to create awareness in the present moment?”.

3. Follow Compassion

It is one of the best meditation techniques to feel content and blissful.

If empathy is to feel the pain of others by stepping into their shoes, compassion is to walk wearing those shoes. It is the conversion of feelings into action, doing something to relieve the pain of others.[4]

‘Help’ is just a four-letter word, but its impact is beyond words. Not only it makes the recipient blissful but also the one offering help.

How to Do It

You don’t have to do anything extra for a start. Many help-seekers are around you.

Advertising

Your emotional friend needs your moral advice and a beggar lying on street needs your financial help.

If you have a solution to any of their problems, please don’t walk away leaving them suffering.

Help them without expectations. Not only for them, do it for yourself.

Your karma produces an unmatched feeling of contentment. It’ll enable you to have a positive approach towards life.

4. Change Your Lifestyle

Ever heard about this technique?

A different experience altogether as it involves both mind and body. Not only it is the key to live happier but longer and stronger.

How to Do It

The best thing about this meditation technique is there isn’t a particular time or place to do it. You can do it anytime, anyplace.

It starts with one small sacrifice — seeking self-control.

It could be anything from your routine or diet, forgoing an hour’s sleep to welcome the sunshine or resisting sugar in your delicious coffee.

A little voluntary sacrifice has a rejuvenating effect on the mind and body. It boosts inner-self attributes and fuels your motivation levels to choose the right path.

These simple lifestyle changes, for example, may seem small, but they can lead to big improvements to your health. Try them now to start thriving 24-7.[5]

Make sure you make realistic and small targets because the purpose is to achieve them. The effect of accomplishment is a joyous experience.

5. Do Whatever You Feel

It is one of the most beautiful techniques for developing self-love and shooting self-esteem. Unless you are not harming anyone, doing whatever you love is a soulful experience.

How to Do It

We are different, incomparable individuals. I feel there is one uniqueness in every soul which distinguishes him/her from others. You need to explore your passion to pursue it.

I love to write, and this is what I am doing — writing my soul out. It makes me complete as an individual.

Ask yourself that one thing which makes you smile, which no one does better. When you get an answer, make it worthy to define you.

Advertising

If you don’t feel fortunate enough to do whatever you feel, the next technique is for you.

6. Feel Whatever You Do

It is the best technique to make you an endeavor. Come what may, you’ll always be a winner in life.

How to Do It

The initiation requires an explanation:

Not everyone is fortunate to do whatever they feel. Sometimes, you need to submit to life’s unpredictable nature. And if it’s a bread-butter fight, the passion for anything not yielding money initially, becomes secondary.

This technique is about accepting life the way it is. You need to see the positive side, always.

Instead of counting your weaknesses and shortfalls, you need to count on your strengths and blessings. Gradually, you develop a feeling of appreciation towards life.

This appreciation itself is a technique helps you develop an optimistic approach full of opportunities and possibilities. You develop a nothing-to-lose attitude which makes you fearless of the outer world.

Who knows, when you practice this technique, you reach a state where you start doing whatever you feel.

7. Walking Meditation

This meditation technique is an answer to your impatience in meditation while sitting. It is a gateway to many powerful meditation techniques.

In order to have peace and joy, you must succeed in having peace within each of your steps. Your steps are the most important thing. — Thich Nhat Hanh

I discovered it accidentally. With no mechanical mode available to commute, I walked 5 kilometers to attend an important meeting. With no extra effort, I was just aware of my steps.

Yes, that was a lively experience.

How to Do It

Start with a small walk — morning, evening, dinner, anytime. Feel your moving steps to create awareness about the same. Even if your mind diverts; bring it back to your steps.

You’ll become calmer and cheerful.

Mindfulness practice of all kinds, especially walking meditation, is highly nourishing and allows you to find a moment of peace and a sense of being grounded or “balanced” each day that’s invaluable for our well-being.[6]

Walking is one of the physical activities which doesn’t tire but energizes your body. But it is you who has to make it a pleasant experience for your mind too.

Advertising

8. Connect with Nature

This form of meditation is a source of immense positive energy. It is one of your rare interactions with the outer world without altercations.

How to Do It

Nothing special, just interact with nature. Find a place in the green where the outer environment is serene and peaceful, not a place full of air pollution or people population.

Listen to nature’s offer — the sound of a flowing river, chattering birds or the flowing wind.

Mesmerized by nature’s beauty, you’ll comprehend its essence.

But there is a problem with your mind-state. Completely driven by the social environment, you have lost awareness over the natural environment.

Nature is waiting to tell you a beautiful story. Please be patient to listen to it. It’ll give you another dimension to experiencing life.

The Bottom Line

Easy to follow, and immensely effective, all the meditation techniques mentioned above are for complete beginners. These are simple meditation techniques which only seek your initial patience. Try every technique to find out the one giving you the most worldly experience.

Most things from the outer world induce stress and raise anxiety levels. It is you who has to find the peace inside. The best thing about meditation is it changes the way you respond to everything. You blossom as an individual.

Start your day with an effortless smile. No matter how busy you are, take out time to meditate. Not only you know yourself bigger but you adapt to situations better.

I find the morning time the best time to meditate. If you are an early riser, this guided morning meditation for beginners is the answer you are seeking:

The Guided Morning Meditation for Beginners (That Will Change Your Day)

Even if brunch is your first meal of the morning, you can try this:

How Guided Meditation for Sleep Improves Your Mindset While Awake

Happy exploring your best way to enjoy solitude… Good luck!

Featured photo credit: Raychan via unsplash.com

Reference

More by this author

Amanpreet Singh

Amanpreet Singh is a soulful blogger by passion and a mindful businessman by profession. From the negatives of depression to the positives of meditation, he loves sharing his experiences from the inner world.

11 Things to Do When You Think You’re Not Good Enough Positive Motivation vs Negative Motivation: Which One Is Better? How to Quit Your Unfulfilling Job and Lead Your Dream Career How Do You Meditate? 8 Meditation Techniques for Complete Beginners

Trending in Mental Strength

1 15 Ways to Practice Positive Self-Talk for Success 2 What Is Self Awareness (And How to Increase Yours) 3 30 Ways To Treat Yourself No Matter What 4 7 Things To Remember When You Feel Broken Inside 5 10 Uplifting Positive Affirmation Apps That Help You Re-Center on the Go

Read Next

Advertising
Advertising
Advertising

Last Updated on July 23, 2019

3 Keys to Success in Life (That Will Change You in 2019)

3 Keys to Success in Life (That Will Change You in 2019)

Do you want to program your mind and hack your body to stay in a positive state, a state of action taking throughout the day? I suggest you read on.

We will look at 3 keys to success that successful people are doing that you can model to program your mind to be in the state of succeeding from the moment upon waking, and make decisions throughout the day that will lead you towards your desires.

The Biggest Obstacle to Success: Going on Autopilot

One of the biggest pitfalls in the modern society is to fall into the trap of going on autopilot, to be walking dead and do what everyone else are doing. Most of us are too busy reacting and responding to the environment and what’s happening around us.

While we should act and take charge of our own world and our own reality. We forget to stay focused and we forget about our goals.

Learn to be conscious. Being more conscious in your day-to-day decisions will lead you to take the appropriate actions to reach your goals.

Have a purpose with life, act according to your values, and don’t let people tell you what to do or how things should be.

When you start to make more conscious decisions, you will start to think about if this is going to take you closer to your goals or drift you further away.

Why are you doing what you’re doing right now? Why are you reading this? Nothing else to do? Or are you reading this site so you might pick up a thing or two to consciously incorporate in your life to improve yourself that will move you in the direction you want?

What are your goals? Be healthy? Lose weight? Be fit? Get the dream job? Have the dream house? Live the dream life? Make a certain amount of money? Start a family?

If you truly want to pursue these goals and actually see them come true, you need to start taking actions consciously.

Advertising

3 Keys to Success in Life (That You Can Start Doing Now)

There are 3 things we have to consciously start doing:

    Now I’ll show you how you can achieve each of them in details.

    1. Write down Your Goals

    The first thing you do in the morning will determine what your day is going to be like. Program your mind to be in a powerful state from the moment upon waking, and you are guaranteed to have a productive and great day.

    How you can do this is by writing your goals down, every morning. Then, once you’ve done that, circle the most important goal,  the goal that in the long-term will have the most impact on your life.

    Now ask yourself this question: “What actions can I make today that will change everything and take me closer to this goal?

    Write down all the actions you can think of, circle the two most important ones and start doing them. Don’t stop until it’s done.

    This is an extremely powerful method of getting in the right state first thing in the morning. Instead of wandering around half-dead and spending 30 minutes to wake up, you are hacking your mind to be productive.

    Another powerful reason for writing down your goals is that by reading them it makes us feel good, write them as if they’re already accomplished. You’re already there.

    Re-reading and re-writing them every morning will ensure you to be in a resourceful state where you act based on your goals. You will make conscious decisions throughout the day that will support your goals and take you closer to them.

    Advertising

    Goals that are not written down are merely wishes. Learn how to set great goals here: How to Set SMART Goal to Make Lasting Changes in Life

    The power of writing goals as if you’re already there takes us to point number 2.

    2. Create a Powerful Belief System

    Ask any successful person what their number one rule for succeeding is. They all have this in common:

    They believe in themselves and what they’re doing, and they are not afraid to say it.

    If you don’t believe in yourself, why would anyone else?

    When people ask you about your goals in life, don’t be afraid to say it out loud. If you have high goals, they might laugh and look at you funny. But if you’re insecure about your goals, you will make insecure decisions that will lead you nowhere.

    Go against the grain, stand out. After all, how many people in the world today are actually living the dream? Now, how many of these people will respond something in the likes of “I don’t know” if you ask what their goals are?

    Be determined and believe in yourself. People will respect you for having the guts for going after what you truly desire.

    I once heard a story about a guy that worked in a video store. Every day he would bring two magazines to work, one was an entrepreneur magazine and the other was a magazine loaded with expensive and fast-riding cars. His boss would ask him why he was bringing these magazines to work every day and his answer was: “I’m picking out the car I’m going to buy.”

    The response from the boss was like most average minds saying he was killing himself thinking like that, he would never ever get that car and would just end up disappointed when it never happened.

    Advertising

    Turned out, the guy later quit the job at the video store and followed his dream. Some years later he return to the video store to return a video, and he did so in the car he picked out from the magazine.

    The same people were working in the store as the day he used to work there. Now can you imagine the looks on their faces when he turned up in the car they said he never ever would get?

    Priceless. And it all started by creating a powerful belief system.

    The first step to living and achieving your dream is to believe it and imagine it. When you believe in your mind that you’ve already achieved your goals, you will develop a sense of certainty. That certainty will lead to action steps, when you know what the outcome is going to be it’s much easier to pick out the actions that are necessary to get there.

    You are certain you will live in the body you want.

    You are certain you will live in the dream house with the dream family.

    You are certain you will have the job you want, and earn the money you believe you’re worth.

    By constantly repeating in your mind the images of yourself succeeding, you create neural pathways in the brain. Your mind can’t tell the difference between what you vividly imagine and the reality.

    Go out and day dream. Go out and believe, imagine already living your dreams and goals. With enough repetition, you become certain that this is the only outcome and you work backwards to find ways for making it happen.

    The next step in personal success that will lead to life success and happiness is to..

    Advertising

    3. Invest in Yourself

    A wise man was once asked what the best possible investment someone could make. His answer was short, sweet and simple: “Invest In Yourself.”

    The man’s name is Warren Buffett. He is known as the world’s greatest investor. According to Forbes, he has a net worth of $53.5 Billion.

    Hiring a personal coach, getting a membership at a gym, buying healthy foods, books and education are not expenses. They are investments: investments in yourself.

    Some things you can do today to invest in yourself are:

    • Go to the gym and train. Physical training releases endorphins and makes you feel great. It increases productivity and energy levels. By investing time in the gym, you’ll be better able to handle daily tasks and what life throws at you. Forty-five to fifty minutes is all you need, it’s actually the best time to shoot for in a workout.
    • Eat good food. When you go to the grocery store after work, ask yourself: “What foods will nourish my mind and body to feel and perform better?” You are setting yourself up for greatness and consciously making yourself aware of what foods will empower you, therefore make better decisions.
    • Start reading books. Everyone buys books, but very few actually reads them cover to cover.
    • Stop reading books and start studying them. Few read the books they buy, but even fewer remembers what they read. Stop reading books and start studying books.
    • Study at least one hour a day. “One hour per day of study will put you at the top of your field within three years. Within five years you’ll be a national authority. In seven years, you can be one of the best people in the world at what you do.” – Brian Tracy
    • Take notes. Never leave home without a pen and a piece of paper. The best ideas often comes in the least appropriate times, write them down. Don’t trust your mind to remember them—it won’t. Writing it down right away will also allow your mind to store and come up with more ideas. Nowadays, you can use plenty of notes-taking apps like Evernote.
    • Learn a new skill. Learn something new every day, a new skill or a new word. One new skill every day equals 365 new skills a year. Now imagine where you could be a year from now if you start doing it today?
    • Do something for yourself. Yes, hard work is a major factor for succeeding, but at least once per month do something fun, something outrageous and spontaneous that makes you feel alive. Have fun and enjoy yourself.

    The Crucial Rule to Follow

    The last piece of advice and rule to follow: Keep on, keeping on.

    Sometimes, things get hard and the road seems too long. You just have to keep on, keeping on.

    Revisit your goals and start imagining, all of the sudden you’ve changed your state and you’re on the right track again. The track that will take you to greatness.

    Use these 3 keys to create your destiny and achieve what you want in life.

    Go get it.

    More About Achieving Success

    Featured photo credit: Pexels via pexels.com

    Read Next