How to Meditate for Beginners: 5 Simple Techniques to Get Started

In an overstimulated world, where being busy means being productive, sitting quietly with your thoughts seems like an impossible task. Or you may believe that meditation is reserved for monks, yogis, or spiritually obsessed people. 

But here’s the truth: meditation is simply a tool for self-observation. It helps you to see through your thoughts and emotions. And while it’s not always possible to control your life circumstances, you can choose to feel differently about yourself. 

In this blog, we’ll cover 5 techniques on how to meditate for beginners, so that you can look at the situation from a different perspective.

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5 Beginner-Friendly Meditation Techniques

If you are wondering how to meditate for beginners, these five techniques are a perfect starting point. All of these techniques are simple and can be easily performed anywhere. Helping you fully immerse yourself in the meditative experience without confusion or overwhelm. 

Guided Meditations

In a guided meditation, a teacher tells you what to do. When to breathe, when to open or close your eyes. It lets you experience the benefits of meditation without the pressure of figuring out the next step.

For someone starting their meditation journey, complete stillness and silence can be uncomfortable. Guided meditation removes the guesswork, you can download an app or play a guided meditation on YouTube. You just need to follow the instructions, and you’ll start seeing that your thoughts slow down. 

Breathwork Meditation

Have you ever noticed your breath becoming faster when you are stressed? Your breath is a signal of your feelings and emotions. Taking deep breaths signals to your brain that it’s safe to rest and releases stress. These practices also strengthen your mind-body connection. If you are wondering how to meditate in the morning, then a few rounds of box breathing or alternate nostril breathing can energize you better than coffee. 

Mantra Meditation

It’s a meditative practice where a single word, sound, or phrase is repeated to focus the mind. If you are finding it hard to remove distractions and thoughts, then repeating a single word gets you in the zone. 

You can also chant the mantra out loud to prevent your mind from wandering away. Mantras are powerful sounds that release the blocked energy from the body. As a result, you feel happier and lighter after a meditation.

Tratak Meditation (focus meditation)

During a tratak meditation, you focus your gaze on a single point without blinking. It can be a candle flame, a dot, or an object. The goal is to improve the eye-mind connection and visualise the light you are seeing internally. 

This practice also improves your eyesight, concentration, and memory. It trains your mind to focus and ignore all distractions. Ultimately, achieving a state of stillness and inner equilibrium. 

Progressive Muscle Relaxation (PMR)

This technique allows you to connect with your body and bring your awareness back to yourself. It’s especially helpful for people who overthink and feel anxious. During a PMR meditation, you hold the tension in a specific muscle group of your body, pause, and then release the tension.

You move through the body, one group at a time, from the toes up to the head. Once the tension from your muscles releases, you feel less anxious and more relaxed.

Meditation Benefits

When you learn how to meditate for beginners, it starts showing up in your life in small ways. You become calmer, less reactive, and grounded. Meditation not only benefits the mind, but it also improves your physical and emotional health.

Reduces Stress and Anxiety

Meditation activates the rest mode in your body, reducing heart rate and stress hormone (cortisol) levels. Stress reduction is important, as long-term stress can lead to autoimmune disorders and digestive problems.

Regulates Emotions

Meditation makes you realise that you are not your emotions, but rather you are the one experiencing them. When you detach yourself from the emotion you are feeling, it loses its power over you. So that you can respond calmly instead of reacting on impulse.

Increases Focus

Practising meditation trains your brain to focus attention on a single object or a thought. Blood supply to your brain increases, and your memory improves. You get better at solving problems and score better on tests. That’s why many students learn how to meditate in the morning. 

Improves Sleep Quality

Do you also struggle to sleep? As soon as your head hits the pillow, your mind starts racing. It repeats the day on a loop or brings back random memories from the past. Meditation helps you manage these thoughts by slowing them down and bringing your focus back to your body in the present moment.

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Meditation and Astrology

Did you know that learning how to meditate for beginners is also a powerful Vedic astrology remedy? In astrology, the 12th house is associated with meditation and the subconscious mind. And it’s also associated with isolation, which is important for deep practice.

When you regularly meditate, your subconscious mind starts changing. And slowly, your external circumstances also start to change. You are able to grow spiritually in your life.

Meditation works on the root cause to ease mental ailments. And helps to balance the planetary energies. When you are more aware, you can go through tough planetary periods more consciously. 

You don’t need a perfect set-up or a professional course to learn meditation. You just need the patience and consistency to stick with it. Start with a technique that feels right to you, whether it’s a guided meditation, breathwork, or mantra chanting. Simply begin and practice observing your thoughts without judgment. 

FAQs

Q1. How to meditate for beginners without getting distracted?

It’s normal to get distracted after you start meditating, instead of forcing yourself to stop these thoughts, bring your focus back to your breath or mantra.

Q2. How to meditate in the morning for beginners?

The easiest way to meditate in the mornings is to sit in a quiet place, set a timer for 5 minutes, and focus on taking deep breaths. 

Q3. How to meditate for beginners consistently?

Having a fixed time for meditation each day will help you stay consistent. Even if you just have five minutes a day, don’t skip the meditation practice.

Q4. What are the benefits of meditation for students?

Meditating regularly as a student allows you to improve your focus, concentration, and memory. It also helps you to manage exam stress and anxiety.

Q5. Does meditation really help to change your feelings?

Meditation helps you to face your feelings, rather than avoiding them. So, you can manage your emotions in a better way.