What are fundamental meditation techniques for newcomers?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.Basic meditation methods offer beginners simple entry points. I teach my new students five basic types. They work on enhancing your powers of focus without over-straining you. Each technique trains a different skill in awareness. Test one that seems natural to you. You will feel progressively calm and clear.
4-7-8 Breathing
- Inhale four seconds through your nose
- Hold breath seven seconds with relaxed shoulders
- Exhale eight seconds through pursed lips
Body Scanning
- Start awareness at your toes
- Move attention slowly up through each body section
- Notice tension without trying to change it
Mindful Walking
- Walk half your normal speed
- Feel each foot lift, move, and touch ground
- Notice air temperature and surrounding sounds
Mantra repetition incorporates soothing phrases. Use terms like peace, calm, or tranquility. Silently repeat the word in your mind with each exhale. I like to use a beaded necklace with 108 beads to help count the repetitions. This is a good way to ground your roaming mind.
Sensory observation integrates practice into daily life. Notice textures while washing dishes. Observe flavors during meals. I practice this while gardening. You build mindfulness during ordinary moments.
Combine techniques as skills grow. Alternate methods weekly. I suggest starting with breath work. Add walking meditation next. You develop personal practice rhythms. This prevents boredom and plateaus.
Read the full article: 10 Meditation Techniques for Beginners
