Biohacking isn’t all about supplements, technology, exercise and recovery techniques or hacks for your brain, it’s about how you control your body and mind too, which is why
To start channelling your inner peace and don’t check out these meditation techniques for beginners.
Did you know that a lot of Americans suffer from moderate to high stress levels? In fact, 44% of adults report that their stress levels increased over the last half-decade. The most common reasons for stress include money, work, and economy concerns.
Meditation can help you find inner peace, sort out your priorities, recover from stress, including exercise, and avoid health concerns like high blood pressure and migraines.
Table of Contents
Types of Meditation Techniques for Beginners
The easiest way to start meditating is to focus your breath. After all, it’s so difficult to sit for hours thinking of nothing if you’re a beginner. But the most common approach to meditation is concentration.
1. Concentration Meditation
If you’re opting to use this type of meditation, you need to put your focus on one central point. This means you can try following your breath. A good alternative is to repeat a single word or chant a mantra instead.
If you’re not that fond of using your breath, try staring at one object like a candle flame instead. You can attune yourself by listening to the repeating sound of a gong. If all else fails, you can always count the beads on a traditional mala instead.
Focusing your mind is one of the greatest challenges you’ll face as a beginner. That means you have to take your time and start your meditation for a few minutes. After you find your rhythm, you can now start working longer durations.
If you notice your mind wandering, you can always refocus your attention. It’s always better to try and use an object as a focal point for attention. Don’t try pursuing any random thought—let them go and your ability to concentrate improves.
2. Mindfulness Meditation
This type of meditation encourages you to look at your wandering thoughts. You need to do this as each thought drifts through your consciousness. Your intention is to stay aware, not to get involved or pass judgment for each mental note.
Mindfulness meditation allows you to see the way your thoughts and feelings move. It enables you to discover the way they move in certain patterns. As you embark with this training, you’ll notice how fast you judge an experience—whether it’s good or bad.
Meditation using this method will make you develop a sense of inner balance. Once you get more used to it, you can try combining concentration and mindfulness. Depending on your purposes, you can discipline yourself to stay still while meditating.
3. Other Meditation Techniques
There are a lot of other, minor meditation techniques around. Some Buddhist monks practice meditation that focuses on making your compassion grow. This type of meditation lets you envision a possible negative event and transform them using compassion.
Another type of meditation involves movement, such as:
There are a lot more techniques you can use, depending on your needs. It’s especially important to start finding one if you’re suffering from depression. Don’t wait until you become one of the 300 million people who suffer from this disorder.
Do you still need help getting started with meditation? If so, you need to follow these easy tips for beginners. Don’t push yourself and try meditating for 5-10 minutes when you’re starting out.
1. Start Getting Comfortable in a Quiet Place
The key to successful meditation exercises is to find a place where you’re unlikely to get disturbed. It won’t matter whether you’re sitting or lying down once you start. As long as you’re in a comfortable position, it’s all good.
A good starting point is to try sitting on the floor cross-legged. You’ll get more benefits if you can sit erect. If you can’t, it’s still okay as long as your body is in a stable position.
Once you assume a comfortable posture, have your palms face the sky.
2. Focus on Your Breath
Take long, deep breaths and feel how it moves through your nostrils or throat from the lungs. It’s important to remember that breathing with the use of your nostrils allows for a better experience. But either way, it works.
As a beginner, your mind will tend to wander. Don’t start getting alarmed since it’s normal and expected. But do your best to stay as focused as you can.
3. Feel Your Body
As soon as you attain focus, you can now start noticing your body as a whole. Try feeling each body part in a slow, steady way. Start with your toes and work your way up from there. If you’re having a hard time, try bringing your thoughts back to your breathing patterns.
To bring your focus back, try breathing 5-10 times. Put your full concentration on each breath you take. Hum “om” as you exhale to take the experience to the next level.
4. Keep at It — Practice!
Like all things, it will take a lot of practice to make your meditation exercises perfect. It’s important to allocate some time every day to practice your techniques. Once you make it into a habit, you’ll find how much of a life-changer meditation is.
Learn Meditation Techniques for Beginners Today!
If you want to start meditating, make it a point to integrate mindfulness into your lifestyle. It’s all about awareness of the present moment. You need to train your mind to stay in the here and now.
Don’t replay your past experiences or worry about what the future brings. The present moment is all you got, but in most cases, you won’t even take notice of it. These meditation techniques for beginners will help you keep grounded and focused.
Meditation is a biohack tha