How many meditation techniques should beginners learn?

Beginners will benefit far more if they become perfect at just a couple or three of the core techniques before extending their practice beyond this point. Becoming adept at just a few fundamentals will take you much further than a wide and unlimited exposure to many. Choose one of the techniques above to develop concentration, and start with that. Choose one or more of the mindfulness techniques. If you are willing and able, consider adding one of the loving-kindness practices.

Regular work with your core techniques leads, within a few weeks, to greater concentration at work, greater temperance of the passions in relationships, and a natural relaxation of instinctive tensions due to regular sessions of breadth and relaxation.

Don't move on to advanced methods before you have solid foundations laid down. This normally takes 8-12 weeks of sustained work. Be confident that you can be fully aware of your breath before trying Transcendental Meditation. Be proficient in mindfulness before attempting more complex visualizations. Develop your compassion skills before working through the more advanced versions of loving-kindness meditation.

Make a ritual out of your daily practice to create a sustainable routine. A ten- or five-minute practice first thing in the morning often works best, though some prefer evening practice to release the stresses of the day. Experiment to find the time of day that is right for you. You will gain significantly more from regular, short practices than from occasional, long ones.

Read the full article: 10 Essential Meditation Techniques for Beginners