Meditation Techniques for Beginners
In today’s hectic world, it can be hard to squeeze in a bit of quiet time for ourselves.
And that’s where some meditation techniques can help.
Meditation can offer us a simple effective way to give ourselves a proper break.
Whether it’s to help lower stress levels at work, sleep better at night, or simply to explore a new wellness habit, meditation might be just what you’re looking for.
Let’s jump in and find out about some easy meditation techniques that you can start using today to tackle some of those everyday issues.
What Are Meditation Techniques?
Meditation is a practice that helps us focus on the here and now, encouraging us to be fully in the present moment.
This awareness brings calm and clarity to both our minds and our daily activities (Behan, 2020).
As of today, there are hundreds of different meditation techniques that are available; each designed to address specific feelings, challenges, or needs.
If your goal is to unwind and relieve stress, you might find mindfulness meditation particularly helpful.
For those struggling with tough interactions or emotions, the Buddhist practice of loving-kindness meditation could be beneficial.
And if you’re looking to boost your daily relaxation and happiness, experimenting with various breathing exercises might lead you to the perfect technique you need for your current lifestyle.
The Alternate Nostril Breathing Technique
Originating from traditional South Asian yoga, this meditation technique helps you to control your breathing, it can reduce your heart rate, and may enhance your heart and lung health (Dhungel et al., 2008).
How to practice it:
Find yourself a comfortable seated position.
Gently close your right nostril with your right thumb.
With your left nostril open, breathe in deeply, and then exhale out fully through it.
Next, use your right ring finger to close your left nostril.
Breathe in and out deeply through your right nostril.
After breathing through each nostril, continue the sequence for a few more goes, for up to 10 minutes or until you feel a sense of calm.
The Body Scan Meditation Technique
This meditation technique encourages you to tune into your mind and become aware of different areas around your body.
Body scans can aid in reducing stress, easing physical tension, and enhancing sleep quality (Astin, 1997).
How to practice it:
Set aside around 10 to 20 minutes for this meditation technique.
Choose a comfortable position, lying down or maybe sitting up, especially if you tend to fall asleep.
Closing your eyes can help you concentrate better on each part of your body during the scan.
Begin with deep breathing exercises, taking slow breaths in and out.
You might prefer to start at your head and work down to your toes, though focusing on body parts in any order is also fine.
Gradually shift your attention to each body part one at a time.
For example, start with your head: observe any sensations there like the weight of your eyelids, the temperature of your skin, or the feel of your lips.
The goal is to notice and mentally release any tension in these areas with each breath.
After the head, you might check in with your neck, noting any muscle tightness or the relief of lying down.
Continue this process through each part of your body, down to your feet and toes.
Move thoughtfully from one body part to the next, maintaining steady breathing and focusing on the sensations you encounter.
Extra tip: Playing soft, relaxing music or following a guided body scan video might enhance your experience.
4-7-8 Technique
This popular breathing method is known for its ability to lessen anxiety, increase mindfulness, relax tense muscles, and bring about a sense of calm (Lin et al., 2020).
How to practice it:
Find a comfortable spot where you can sit quietly, either in a chair or on the floor.
Inhale deeply through your nose for 4 seconds.
Hold that breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Begin this meditation technique by doing it 3-5 times and gradually increase the number of repetitions as you become more comfortable with it.
The Diaphragmatic Breathing Technique
This meditation technique often referred to as belly breathing, focuses on using your stomach and the diaphragm, as the main muscles of breathing, to fully expand your lungs.
This method not only slows down your breathing but can also reduce your heart rate and promote relaxation, helping you unwind (Ma et al., 2017).
How to practice it:
Find a quiet, comfortable spot to lie down, such as a bed or on the floor.
Optionally, place a pillow under your head and knees for support.
Lay one hand on your chest and the other just below your ribs on your stomach.
Breathe in slowly through your nose, letting your lungs fill completely and your stomach rise.
Keep your hands as steady as possible.
Gently exhale through your mouth, allowing your stomach to fall.
Repeat this breathing pattern for about 3-5 minutes.
To Sum It up
Now that you’ve had a read through the methods listed above, did any of the meditation techniques particularly catch your attention?
Although I couldn’t cover every single method out there, I aimed to have given you a solid starting point to discover more meditation practices.
These can be a wonderful addition to your routine as you seek to improve your well-being.
So which technique have you decided to give a go today?
References
● Astin, J. A. (1997). Stress reduction through mindfulness meditation. Psychotherapy and psychosomatics, 66(2), 97-106.
● Behan, C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish journal of psychological medicine, 37(4), 256-258.
● Dhungel, K. U., Malhotra, V., Sarkar, D., & Prajapati, R. (2008). Effect of alternate nostril breathing exercise on cardiorespiratory functions. Nepal Med Coll J, 10(1), 25-27.
● Lin, Z., Kunze, K., Ueki, A., & Inakage, M. (2020, February). AromaCue-A Scent Toolkit To Cope with Stress using the 4-7-8 Breathing Method. In Proceedings of the Fourteenth International Conference on Tangible, Embedded, and Embodied Interaction (pp. 265-272).
● Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 874.
