We’ve all heard about meditation at some point in our lives. Unfortunately, many people won’t try it - they don’t think it’s effective, or are not sure if they have the necessary skills; some, when they do try meditating, find it impossible to bring their busy minds to a standstill, getting frustrating instead of relaxed.
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Here are five basic meditation techniques for the beginners:
#1. Breathing meditation. It’s no surprise that this technique has been around since ancient times. Simply watching your own breathing is a truly powerful and effective tool to relax.
You are in a comfortable position, your eyes are closed. Start drawing your attention to sensations during breathing, as you draw air in through your nose, as it gets into your lungs, then gets exhaled through your mouth.
Keep breathing as you normally do. Don’t latch on any particular thoughts, just notice them and divert your attention back on breathing.
#2. Mindful meditation. This way, you will learn to pull yourself back in the present moment by simply observing the sensations in your body.
If you started from breathing meditation, divert your attention to your own body and your own surroundings. Notice your body’s position, what you are feeling, any tension or other sensations. Become a neutral observer, simply acknowledge all sensations and thoughts and move on.
Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.
#3. Mantra meditation. The thing you hear often, this “Aummm” sound, isn’t something meaningless or a way to jokingly show ethereal meditation adepts. “Aum” is actually an ancient Sanskrit world, a mystical syllable used in chants or as a mantra. The key, here, is to keep repeating, aloud or silently, this sacred word, or any meaningful phrase, to turn your mind in a state of focused tranquility.
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#4. Walking meditation. So you’ve tried sitting still for as you meditate, and it only made you squirm more? Worry not, meditation can take many forms. Try walking, this works virtually anywhere. Similarly with the mindful meditation when you pay attention to the sensation in your body, divert your attention to the way you walk: the movements if your legs, feet, arms, torso. When you will catch your mind wandering away, gently bring it back to observing your walk.
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#5. The “empty mind” meditation. Here, you just close your eyes and acknowledge your thoughts as they swirl in your mind. Don’t stop to judge, estimate, analyze them; simply watch.
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