What is the best meditation technique for beginners?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Focused breath counting is probably the simplest of the beginner meditations. Close your eyes, sit comfortably, and silently count each inhalation and exhalation up to ten. If your mind wanders, gently bring it back to one. Forcing the mind in this way is like weightlifting for mental concentration.
Body scan meditation cultivates physical awareness in detail. Begin at your toes. What sensations do you notice? Continue slowly upward through your ankles, knees, and hips. Bring awareness to your torso, shoulders, and head. Go through the prompts without judgment, "washing" the tension away as you go.
Focused Attention Setup
- Sit upright in chair or cross-legged on floor
- Set timer for 5 minutes initially
- Count breaths: Inhale (1) Exhale (2) to 10
- Restart counting when noticing distraction
Body Scan Execution
- Lie down with palms facing upward
- Begin awareness at toes for 30 seconds
- Move focus gradually to each body section
- Complete scan within your time limit
These are some of the basic techniques that begin to work almost immediately. You feel less stressed within weeks. Your mind learns not to latch onto anxious thoughts; your physical tension melts as you engage in various body scans, and a daily practice slowly rewires the way your brain handles stress. Being consistent is better than being perfect. Just get started! Today! Even just five minutes can help!
Make a routine using short sessions. Morning practice after awakening is best for many. Others find a lunch break or practice before dinner more convenient. Find your natural rhythm; the regularity of your practice is more important for reaping benefits than duration or session length. Your earnestness makes even the smallest efforts grow into lasting change.
Read the full article: 10 Essential Meditation Techniques for Beginners
