Easy Meditation techniques for beginners

Your reasons may be many, from having anxiety and depression, to a restless ADHD mind with difficulty focusing or a stressful life wanting to find inner peace and balance. You have decided you want to start meditating but you do not know how to go about it! 

One of the biggest challenges to us humans is the innate capacity to resist what is good for us. With this in mind I have gathered some basic information creating a simple guide on how to work around our resistance with easy to do tips and meditations techniques for the ultimate beginner.

But first I will touch upon what meditation is and what actually happens when we meditate. Enjoy!

What is meditation?

Meditation is the ancient practice of clearing your mind from thoughts. When you are meditating, you focus your attention on inner or outer stimuli, like the sensation of your breath or the monotone sound of an air conditioner. 

Why should we meditate?

Various research studies have shown that meditation reshapes and strengthens  our prefrontal cortex creating new and healthy neural pathways. This process is called neuroplasticity. 

By strengthening our prefrontal cortex and increasing blood flow to this part of the brain we are increasing self awareness, empathy, memory, willpower, self-discipline and concentration. 

Furthermore it boosts the production of neurotransmitters such as endorphins, serotonin, melatonin and GABA which are direct contributors to our mental well-being and reduces pain, inflammation and the hormones cortisol and adrenaline, which are caused by stress.  

1. Make your meditation a habit and a part of your everyday life

Set a goal to meditate every day for a couple of minutes per day for at least 21 days. 

Science shows that a new habit gets created after repeating an action for 21 days. You get your body and mind used to performing an action that is unfamiliar in this way you are removing resistance to something which you believed to be hard and unknown. 

If you miss one or two days or more it does not matter, just keep going!!! When you have reached your 21 days, increase the number to 30 days then increase the number to 45 days and so on until your new habit sticks entirely.

2. Choose a comfortable and quiet place to meditate

On your sofa at home, in your bed or in your office. Wherever you can step away from people, where it is quiet and where you can sit as comfortably as possible. 

Wear comfortable and loose fitting clothes, so your mind does not wander or get distracted by tight seams. 

If you fall asleep during the meditation session, it’s ok, this means that you have managed to focus, which is the point of meditating. To focus. 

“When you start meditating your main priority should be on creating a new habit and how you sit will change after a while. As stated previously, by creating a habit you remove resistance”.   

3. Set a timer for a designated time such as 5 up to 10 minutes

It is a major distraction to check your watch for how many minutes have passed. Put your mind at ease and remind yourself that the timer will let you know when you are done. 

Types of easy to do meditations for the ultimate beginner

4. Take ten focused breaths

If you have problems with focusing for 5-10 minutes then try focusing on taking 10 focused breaths at a time throughout the day instead. This is a “recentering” type of meditation. 

Focus on how the air feels when you fill your belly with it, feel how your stomach relaxes, on how you relax and then focus on the sensation of when you exhale the air. Every time your mind wanders, and it will, refocus your attention on the sensation of your breath. It is important to feel the breath of air in your body. 

You can do this anywhere, in your car, in the bathroom at work, wherever you can have a minute of privacy. 

Increase the number of breaths when your focus is stable enough or when you feel comfortable to do so.

5. Recite mantras, affirmations or chant 

The easiest way to start one of these kinds of meditations is through chanting. Simply sit and repeat the mantra Aum. If you find it difficult to freestyle your chanting, Meditative Mind is an amazing youtube channel that offers a wide variety of chants, mantras and Meditation Music.

OM Chanting @417 Hz | Removes All Negative Blocks (youtube.com)

Japa Mantra as it is called can be done with or without Mala beads. With Mala beads – repeat the mantra by moving the beads. Let us say we use the mantra So’ Hum Shivohum. Say the word So’Hum and then move a bead and then Shivohum and then move another bead. Without mala beads, repeat So’ Hum Shivohum (I am that, I am pure consciousness), So’Hum on the inhale and Shivohum on the exhale, or Saaat Nam (Truth) Saaat on the inhale and Nam on the exhale. 

Soham Shivoham Mantra | 3 Hours – YouTube

Affirmations. Pick three affirmations to work with for a period of 21 days. “I am Liquid Love” or “I am pure love” breathe into your heart and repeat the affirmation until you start feeling the emotion of “Love” and then switch affirmation to “I am powerful” repeat it until you start feeling powerful.  Use affirmations that are close enough to what you believe about yourself. WORK with the affirmation until you have strengthened your “new” viewpoint of yourself. Remember to act accordingly to your newly implemented belief systems. If you work with the affirmation “I am confident” make sure you perform actions that strengthen your confidence as well, and build yourself up in this way, one step at a time.

Down below you will find two youtube channels with powerful mantras and meditation music. Some of the mantras are longer and are sung instead. When you sing you are tuning into your intuition. 

DhyaanGuru makes very powerful mantras  (DhyaanGuru Dr. Nipun Aggarwal – YouTube), as well as Meditative Mind (Meditative Mind – YouTube) 

A beautiful mantra for clearing your aura is Ra ma da sa sa say so hung by Dr. Nipun Aggarawal (DhyaanGuru) 

PUREST AURA CLEANSING CHAKRA MEDITATION: LOOK ATTRACTIVE, FEEL POSITIVE, RELEASE NEGATIVE FAST ! – YouTube     

Adi Shakti by Meditative mind Powerful Mantra for Meditation | Adi Shakti Mantra | Meditation Mantra Chanting – YouTube 

6. Body Scan 

A body scan meditation is a type of mindfulness meditation that involves focusing your attention on different parts of your body. Lay down on your yoga mat or on your bed, breathe deep, and focus on relaxing each body part at a time. Start with your head and work your way down to your feet. This practice involves noticing physical sensations, such as warmth, tension, or discomfort, without judgment or evaluation. If you find it hard to relax a specific body part try to tense it up for 60 seconds and then relax it. Body scan meditation aims to increase body awareness, reduce stress, and promote relaxation.

7. Guided meditations and Overnight affirmations

Overnight affirmations are a really good way to reprogram your subconscious mind. If you are aware of your limiting beliefs, listen to the set of affirmations for at least 21 days, keep in mind that it takes about 3 – 4 months to change a thought pattern entirely so be consistent with it. Down below you will find two highly recommended guided meditations with overnight affirmations. 

Jason Stephenson:

SLEEP TALK DOWN: Guided Sleep Meditation, Cleanse Negative Energy from Mind & Body – YouTube 

Sarah Dresser:

8+ Hrs Affirmations (w/ Meditation) for Confidence, Positive Thinking, Success, Abundance – YouTube

8. Practice Gratitude

Consciously practice gratitude. “A couple of minutes before bed and a couple of minutes when you wake up, state the things you are grateful for”

9. Mindfulness

In today’s fast-paced society, we often overlook the simple pleasures in life, such as enjoying a meal, taking a refreshing shower, or spending time with our pets. It is natural to get caught up in the rush of life, but it is important to remember the value of being mindful in our actions. One way to practice mindfulness is by eating mindfully, taking note of the flavors and textures of the food savoring it as we eat. Similarly, when you take a shower, try to stay present in the moment by paying attention to the temperature and intensity of the water on your skin. How does it FEEL to take a shower? Taking these small steps to be more mindful can help us to slow down and appreciate every moment of our lives. 

10. Metta meditation – Loving kindness meditation 

Metta meditation, also known as loving-kindness meditation, is a type of Buddhist meditation practice that involves cultivating feelings of warmth, kindness, and compassion towards oneself and others. Practitioners focus on sending positive energy and well wishes to themselves, loved ones, acquaintances, and even strangers. Metta meditation promotes feelings of positivity, goodwill, and connection to others, while reducing negative emotions such as anger, anxiety, and depression. By offering loving-kindness to oneself and others, metta meditation can help build a sense of inner peace, happiness, and fulfillment. Although this type of meditation can be difficult if you have any unresolved issues with other people and with yourself, with practice, patience and forgiveness, you can achieve an idyllic state. 

Guided Loving Kindness Meditation… | Buddhism In English – YouTube

10 Minute Meditation for Loving Kindness – YouTube

Meditation for the ADHD mind

I have included some bonus tips for people with ADHD or any other type of  focus-related difficulties. If you are struggling to sit still or desiring an interactive experience during your meditation practice, here are some useful tips. 

The Wim Hof method involves immersing yourself in cold water and meditating in cold water or cold weather, which forces you to concentrate solely on your breath. If your mind wanders, you will quickly start feeling the cold water or weather. This leaves you no other option than to stay focused!

Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace) – YouTube

Breathwork techniques are a form of meditation that uses controlled breathing patterns to improve physical and mental well-being. There are various types of breathwork techniques, but they generally involve controlling the breath in specific ways to help bring relaxation, calmness, or energization to the body. 

[NATURAL HIGH!] DMT Breathing – 50s Breathholds (3 Guided Rounds) – YouTube

Did you find this post helpful? Please do share your opinion or let me know if I can help you with your meditation in any way.