There are so many different meditation techniques and methods for beginners to choose from that it can be confusing. Often, people start with advanced techniques before setting the basics and get lost in the multitude of guides available. It can result in frustration, which is definitely not what beginners want from meditation techniques.
In order to lay the foundation for your meditation technique, it is important to begin with techniques that are designed for beginners. You can improve your meditation practice once you master the basics.
Beginners should learn how to count their breaths when practicing meditation. As your breath enters and leaves your body, you should learn to focus on it. You will be able to stay in sync with your body’s rhythm this way. In the beginning, you might not be able to concentrate on your breath. The situation is completely normal, however. Your ability to concentrate will become natural after a while.
Start by sitting down and breathing slowly and carefully. Think only about your breathing while closing your eyes. Let your breath pass naturally through your body and just think about how it feels. You breathe in through your nose, out through your throat, and then into your lungs.
Begin counting your breath once you have identified your breathing pattern. The first count is going in, the second is going out, the third is going in, and so on. Start counting again from the beginning the moment you catch yourself thinking about something outside of yourself.
It won’t take long for your breathing to slow down and become deeper. Instead of breathing from your lungs, you will breathe from your stomach. As you deepen your meditation, you will notice your breathing changing.
Count up to one hundred and stop once you’ve reached that number. After reaching this point, slowly get up and open your eyes. Your newly relaxed body should then be stretched and used to do something else.
Flame meditation is another meditation technique for beginners. It combines breathing meditation with candle meditation. The first thing you need to do is light a candle in the room. Don’t turn off your lights completely, just dim them. Replace the flame with another object, such as an apple or a glass, if it bothers you or hurts your eyes.
Sit down in front of the candle at a small distance from it. Do the breathing meditation exercise while closing your eyes. Take a few deep breaths and open your eyes. Look at it blankly without thinking about it. Take ten to fifteen minutes to stare at the flame and breathe carefully.
Visualize the flame or the object as long as you can after closing your eyes. As soon as you open your eyes, your exercise is complete. As soon as you master these two beginner meditation techniques, you can start practicing more advanced meditation techniques.