Meditation is one of those things that we all want to do, but for a lot of us, the chatter of our busy minds can make sitting down to meditate an exercise in frustration rather than relaxation. Here are 5 awesome meditation techniques we’ve compiled that can help you get started:

Meditation Technique #1: Breathing Meditation

This is one of the best meditation techniques for beginners. Ancient, powerful and effective, by simply watching your breath, you give your mind something to focus on in a relaxed way.

Get yourself in a comfortable position, close your eyes and begin to observe the sensations of breathing. Pay attention to how it feels as you draw air in through your nose, down into your lungs and back out again through your mouth. You don’t need to control or force your breathing in any way. Just watch. If your mind wanders – and it will – don’t worry or criticize yourself, this is normal in the beginning. Gently bring your attention back to your breathing and continue.

Meditation Technique #2: Mindfulness Meditation

This type of meditation allows you to be fully present in the moment by bringing your attention to the sensations within your body. Start by focusing on your breath then allow yourself to become aware of other sensations – how you’re sitting, where you feel tension or tingling or ease. The goal here is to become a neutral observer. Try not to analyze or judge anything you experience or any thought that passes through your mind. Simply observe.

Meditation Technique #3: Mantra Meditation

The ancient Sanskrit word, “aum” is a mystical syllable often used in chants or as a meditative mantra. By repeating a sacred word or meaningful phrase (including short affirmations) you can bring your mind to a state of focused tranquility. You can say the mantra aloud or repeat it silently.

Meditation Technique #4: Walking Meditation

meditation-techniques-300x173If sitting still for too long makes you squirm, try  the walking meditation technique. You can do this just about anywhere, although a garden or other pleasing environment is ideal. Simply focus on your body as it moves: your arms as they swing, your legs as they lift and extend, your feet as they rise and touch the ground. As with all meditation techniques, when you find your mind wandering, gently bring your attention back to the movement. Try not to judge, just observe the sensation of walking.

Meditation Technique #5: Empty Mind Meditation

This meditation technique allows you to be aware without any specific focus. Simply sit quietly with your eyes closed and allow thoughts to float freely in and out of your mind. As they come and go, observe them without judgment or attachment.

These meditation techniques are simple enough to start your meditation practice, or enhance your existing one. We’d love to know what other meditation techniques you use at home or in your classes, so comment below! :)

FinerMinds Team

FinerMinds Team

In our quest to boost your personal growth, we hope to inspire and support you through our content! You can also check us out on Facebook.

35 Comments

  • Avatar Patricia D. says:

    I do the "following the breath" meditation in the morning and before I sleep and my mind does wander a lot. I guess it takes practice

    I'd love to learn more about the other meditations. Thanks for posting the different kinds. I'll read up on the others.

    And yes, I must say, ever since I started meditation, my focus is a lot better. I still falter but I can definitely feel the improvement in how I carry on during the day… and it helps me deal with those nights when I don't feel sleepy! Following the breathe meditation relaxes me and puts me to sleep. :)

  • Avatar Patricia D. says:

    I do the “following the breath” meditation in the morning and before I sleep and my mind does wander a lot. I guess it takes practice

    I'd love to learn more about the other meditations. Thanks for posting the different kinds. I'll read up on the others.

    And yes, I must say, ever since I started meditation, my focus is a lot better. I still falter but I can definitely feel the improvement in how I carry on during the day… and it helps me deal with those nights when I don't feel sleepy! Following the breathe meditation relaxes me and puts me to sleep. :)

  • Avatar Birdie says:

    Patricia, just some advice. Try using ear plugs when meditating for it makes your breathing exercises sound louder there fore helping you to concentrate only on the sound of your breathing and not the sounds of the mind. Eckhart Tolle's book The Power of Now reminds us of how to shut that voice in our heads and focus on the present moment. Once you learn how to listen to your breathing only you won't need the ear plugs anymore.

    Hope that helps a bit .. :)

    • Avatar Betty says:

      Wow that's an excellent idea…..I wonder if wearing a headset while listening to soft Zen music will work until I get the ear plugs ?? I shall try it……

  • Avatar Birdie says:

    Patricia, just some advice. Try using ear plugs when meditating for it makes your breathing exercises sound louder there fore helping you to concentrate only on the sound of your breathing and not the sounds of the mind. Eckhart Tolle's book The Power of Now reminds us of how to shut that voice in our heads and focus on the present moment. Once you learn how to listen to your breathing only you won't need the ear plugs anymore.

    Hope that helps a bit .. :)

    • Avatar Betty says:

      Wow that's an excellent idea…..I wonder if wearing a headset while listening to soft Zen music will work until I get the ear plugs ?? I shall try it……

  • Avatar Pierre says:

    This is wonderful and really simple to understand and execute. Thanks so much.

  • Avatar Secret says:

    Thank you for Shareing your meditation techniches in time like mine i need to practice.

  • Avatar claudio says:

    I like meditate with following breath . This is an excellent technique for relaxing yoou body and know your inner
    thank you for the article.
    Claudio

  • Avatar claudio says:

    I like meditate with following breath . This is an excellent technique for relaxing yoou body and know your inner
    thank you for the article.
    Claudio

  • Avatar denlifeyoga says:

    actualy he said that voice is not you but you are the one that is there beford the voice the one that notice the voice how about that that realy deep
    denis

  • Avatar denlifeyoga says:

    actualy he said that voice is not you but you are the one that is there beford the voice the one that notice the voice how about that that realy deep
    denis

  • Thank you for the excellent post. I have been doing a daily meditation practice for more than 40 years now and it just gets better and better. I may not be enlightened but it has really helped me stay centered on what is really important in life.
    My recent post Stick Your Head in the Sand

  • Thank you for the excellent post. I have been doing a daily meditation practice for more than 40 years now and it just gets better and better. I may not be enlightened but it has really helped me stay centered on what is really important in life.
    My recent post Stick Your Head in the Sand

  • Avatar Nan says:

    I have tried all of these methods, except for the walking meditations. My personal favorite to keep the busy chatter down in my mind is to put on some classical music or zen music. I keep the volume very low. As I do my breathing I focus on the music. If my mind wanders, I bring it back to the music. I believe all of these methods are wonderful. Whatever works! Thanks for this great article.

  • Avatar Kevin says:

    Thank You for the tips. In Mind Power Qigong I use Breathing as a strategy! Where the length of the Inhale versus the Exhale are varied to achieve different results. The inhale versus the exhale can be Equal, Greater Than or Less Than. The goals are to balance, create abundance and genrate flow!

    In Gratitude
    My recent post 5 Everything Looks Like a Failure in the Middle

  • Avatar Kevin says:

    Thank You for the tips. In Mind Power Qigong I use Breathing as a strategy! Where the length of the Inhale versus the Exhale are varied to achieve different results. The inhale versus the exhale can be Equal, Greater Than or Less Than. The goals are to balance, create abundance and genrate flow!

    In Gratitude
    My recent post 5 Everything Looks Like a Failure in the Middle

  • Avatar Laura says:

    You can also do #’s 1,2,3, and 5 all at once…

    Thanks for the tips :)

    You can also add connecting to the energy source (white/gold light) above your head and let it fill in your body. If your not a good visualizer, like me, then you can sense it working. At first, I wasn’t good at this, but I got better with time. Once again, thanks for the tips. Loving the blog posts :)

  • Avatar Laura says:

    You can also do #’s 1,2,3, and 5 all at once…
    Thanks for the tips :)
    You can also add connecting to the energy source (white/gold light) above your head and let it fill in your body. If your not a good visualizer, like me, then you can sense it working. At first, I wasn’t good at this, but I got better with time. Once again, thanks for the tips. Loving the blog posts :)

  • Avatar Doug says:

    I use a technique along with my breathing, When I breath in, I imagine light building inside me. When I exhale this light spreads through my body and beyond. Works for me

  • Avatar colleen says:

    Thank you somuch for this ost. I have started doing my meditating earlier tid year on and off. Reading your post actually
    energises and help the reader in various ways. At first I found it quite diffucult to keep mind from straying. I shared this with
    my brother and he made me aware or cause me to reflect on the way I work. I work in a hospital, shift duties night and day
    hardly enough time to relax completly. I took some time off (two weeks) and what a difference! Now I have up my meditating time
    by half an hour. (before it was only 15 minutes pushing) Thanks again for your tips on meditating

  • Avatar colleen says:

    Thank you somuch for this ost. I have started doing my meditating earlier tid year on and off. Reading your post actually
    energises and help the reader in various ways. At first I found it quite diffucult to keep mind from straying. I shared this with
    my brother and he made me aware or cause me to reflect on the way I work. I work in a hospital, shift duties night and day
    hardly enough time to relax completly. I took some time off (two weeks) and what a difference! Now I have up my meditating time
    by half an hour. (before it was only 15 minutes pushing) Thanks again for your tips on meditating

  • Avatar mindmogul says:

    Visualizing numbers from 1 to whenever, to get your mind relaxed and focused seems to do the trick for me. As for when you become in "state" or trance, after you have silenced your mind, you can go in a couple of directions from my experience. There is the Kundalini, which you can find out information on this subject – very powerful – and very energy clearing and awakening. Then there is the focus on the zero point field of "X", in which you can focus on an X in the center view point of your mind. If you're not a visualizer or have trouble visualizing then you can repeat affirmations in your head that you have specifically written out and remember and which work for you. Practice and routine with a disciplined effort is clearly the defining factor here since from my experience you build up a sort of momentum from daily meditations. You feel better, think better, sleep better, more creativity just flows, and your overall sense of well being and purposefulness is evident.

  • Avatar mindmogul says:

    Visualizing numbers from 1 to whenever, to get your mind relaxed and focused seems to do the trick for me. As for when you become in “state” or trance, after you have silenced your mind, you can go in a couple of directions from my experience. There is the Kundalini, which you can find out information on this subject – very powerful – and very energy clearing and awakening. Then there is the focus on the zero point field of “X”, in which you can focus on an X in the center view point of your mind. If you're not a visualizer or have trouble visualizing then you can repeat affirmations in your head that you have specifically written out and remember and which work for you. Practice and routine with a disciplined effort is clearly the defining factor here since from my experience you build up a sort of momentum from daily meditations. You feel better, think better, sleep better, more creativity just flows, and your overall sense of well being and purposefulness is evident.

  • Avatar Jerry says:

    Focusing on an object works the best for me. An object I find pleasurable and enjoy; a flower, an animal, usually a puppy, a sunset, a tree, etc.; when my thoughts wander, I just refocus on my object but let the thoughts come and go and they always go…..to let the new ones enter my thoughts..trying to block them will get me nowhere, just frustrated…

  • Avatar TheWizardofBOD says:

    Great tips. I personally like counting backwards from 100 to 1 about two or three times.

  • Avatar fateh says:

    Excellent summary. I just sit and become aware of my body, starting with my feet and move upwards towards the top of your head.

  • Avatar fereshte says:

    it,s almost 20 years i meditate it,s very useful for my health i have overcome to my blood pressure and heart sickness

  • Avatar JITENDRA BHANGARE says:

    thanks & god bless u.

  • Avatar Moorthi04 says:

    For any meditation to be effetive, control of your mind is necessary. As per Hindu philosophy of Vedanta, root cause of all mental agitation is desire. Desire for wealth,comfort, food etc; These desires stem out of your unmanifested desire ( Called ‘vasanas’ in sanskrit.)Meditation helps in systematically removing this desire. It is achieved by training your intellect to control the mind, especially at meditation time. Develop your intllect to control your mind. This can only be achieved by constant training. Anger, jealosy, hatred, coveting of others riches all these are the result of your unmanifested desires. So meditation cannot be expected to yield results over-night. It requires a lot of time & effort by the intellect.

  • Avatar Owll_works says:

    Great information on different ways to get started meditating. I’ve tried mostly all of then and frequently change between them according to what “feels right” at that time.

  • Avatar Sally says:

    Incredible points. Great arguments. Keep uup the amazing effort.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.