6 Simple Meditation Techniques 2023
A simple meditation practice can improve mental and physical well-being. Learn about different types of meditation, the benefits of meditation, and simple techniques for beginners.
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6 Simple Meditation Techniques :
For many people, finding the proper meditation involves trial and error. Often, it will come down to a technique that feels right for your self-care routine. Consider the following simple techniques:
- 1. Body scan meditation: This type of meditation involves focusing your awareness on different parts of your body and allowing them to relax and release any stored tension fully. Body scan meditations can involve the entire body. Still, a simple starting meditation can focus on a particularly tense area, such as your neck or lower back.
- 2. Guided meditation: An instructor-led meditation session, guided meditation can happen live during a meditation course or via prerecorded audio, which you can listen to online or follow through a meditation app on your phone. The guide speaks in a soothing voice, leading the listener through meditation. They may instruct the meditator to hold their breaths for a certain number of seconds or form specific visualizations in their minds.
- 3. Loving-kindness meditation: Metta meditation, or loving-kindness meditation, centers on compassion, directing the meditator to feel love and kindness toward everyone in their lives, even those they consider enemies. This type of meditation aims to cultivate feelings of love and kindness that can erase the negative thoughts and feelings that cause stress.
- 4. Mindfulness meditation: This form of meditation focuses on staying in the present moment and being completely aware of your body and the surrounding
- environment. Mindfulness meditation can entail a quick check of your current public surroundings or a deep, quiet observation of your room at home. Your goal is to achieve a relaxed state of awareness without judging your thoughts, body, or environment.
- 5. Transcendental meditation: Created by Maharishi Mahesh Yogi, transcendental meditation uses the repetition of a silent mantra to help rise above oneself. This meditation practice introduces bubbles of thought into the mind gradually, causing a state of de-stress and relaxation.
- 6. Walking meditation: To practice walking meditation, switch between walking and long periods of sitting meditation (known in the Zen Buddhist tradition as “zazen”). The practitioner takes a few steps for a certain amount of time, hyper-focusing on the body’s movements and physical sensations with every step.
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