MEDITATION TECHNIQUES FOR BEGINNERS

Dear Superheroes,

If you are just starting out meditation, it might be tough to figure out what is what when it comes to various meditation techniques for beginners. 

To help you (and ourselves for that matter), we made a comprehensive review of various meditation techniques for beginners and summarised them all in below blog post and infographic. 

MOST POPULAR MEDITATION TECHNIQUES for beginners

Self-guided Mindfulness Meditation

Mindfulness meditation encourages you to observe wandering thoughts as they drift through your mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of how your thoughts and feelings move. The most popular example of self-guided mindfulness meditation is breathing based meditation.

By practicing this type of meditation over time, you can become more aware of the tendency to quickly judge an experience as good or bad, and develop inner balance. It allows you to see things as they really are.

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How to practise Self guided mindfulness meditation?

  1. Sit comfortably. It can either be on the floor with legs crossed or on the chair.
  2. Soften your gaze or close your eyes – many people prefer to do so.
  3. Take a few deep breaths and relax. Bring your attention to breathing and what happens to your body – air moving through your nose, raising of your chest and belly.
  4. Keep observing your breath throughout the practice – we suggest starting with 10min. It is suggested to set a timer, so you don’t have to worry about the time.
  5. Notice when your mind wanders from your breath. When it does, gently return your attention to breathing – there is no need to bock your thoughts, eliminate thinking or try to force it.
  6. When time has passed, lift your gaze or open your eyes. Take a moment and notice how your body feels at this moment.

Who is it best for?

This type of meditation is good if you don’t have a teacher or any audio resource to guide you, as it can be easily practised alone anywhere you are. 

However, if you are complete beginner to meditation, you might find it difficult to keep the focus without any guidance.

“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.”

Deepak Chopra

Concentration Meditation

Concentration meditation is good if you don’t have a teacher or any audio resource to guide you, as it can be easily practised alone anywhere you are. 

However, if you are complete beginner to meditation, you might find it difficult to keep the focus without any guidance.

How to practise concentration meditation?

  1. Find a quiet place and light a candle or find any other object to concentrate on.
  2. Set an alarm for the time you want to meditate for. 10 mins is a good duration to start with
  3. Sit in a comfortable position, whether on the floor or on the chair.
  4. Relax your breathing – slowly but yet comfortable
  5. Focus on the flame of the candle – do not let your focus wave away
  6. If any thoughts come to your mind, push them away and continue focusing on the flame.

Who is it best for?

The practice of concentration meditation is ideal for anyone who requires additional focus and concentration in their life

The brain gets more focused and unified – you start noticing more details about the object, explore any distractions and physical emotions.

Ultimately you learn to perform at a much higher level than usual and develop your ability to remain calm, focused, and grounded.

Guided Meditation

Guided meditation can be done with a teacher, in a class or using any audio resource such as an App or Youtube video.  

The main advantage of this technique is that it usually walks you through the different phases of meditation and lets you fully concentrate more on the practice, rather than thinking ‘what’s next, what should I do now and so on’.

How to practise guided meditation?

  1. Download the meditation app or choose a youtube video you’d like to practice to.
  2. Start the practice and listen to the instructions
  3. Meditate for at least 10 minutes depending on the session you chose.

Who is it best for?

Guided meditation is often chosen by the newbies, as it is an easy way to get introduced to meditation

You can just relax and let be guided. It’s like having a personal trainer in the gym telling you what to do. 

Transcendental Meditation

According to their official website tm.org, Transcendental meditation is an effortless technique for “recharging your mind and body” — and creating a brighter, more positive state of mind.  

Compared to other techniques, Transcendental meditation or TM as many refer to it, requires no concentrating, no control of the mind, no mindfulness (monitoring of thoughts), no trying to “empty the mind”.  

While you can easily learn above meditation techniques yourself by following the video or an app, to learn how to practice TM correctly, you’ll need to take a course with a licensed teacher. 

The introductory course takes 4 days, with 1-2h sessions each day and costs on average around 1’000 USD. 

How to practise transcendental meditation?

Transcendental meditation is supposed to be one of the easiest of them all. 

It doesn’t require any strenuous activity or a lot of efforts. Instead, all you do is repeat a personal mantra, which you get assigned to you during the course while sitting and having your eyes closed. 

You do that for  15-20min, twice a day.

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 Have you ever practiced meditation? What is your favorite meditation technique?

We got great quick videos with meditation teacher Leah Santa Cruz to learn more about how you should start meditating, how to meditate for better sleep and how to meditate at home.

Leave a comment below or on social media to let us know what you want to learn more about. Your comments are very important to us and we appreciate you guys taking the time!

Love,
Tauras

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TAURAS SINKUS

TAURAS SINKUS

Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type group training and cooking gourmet meals almost every day. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!

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