Meditation Techniques
for Beginners

Meditation Techniques for Beginners - Buddha and Lotus

Meditation is the cornerstone of transforming your life. If you want to experience inner health and well being while staying connected to a deeper and wiser part of yourself, meditation is the path.  Regardless of your religious affiliation, meditation is a spiritual practice you will find in Christianity, Buddhism, Hinduism, Taoism, and more.

If you have never meditated before, the following will provide a few meditation techniques to help you get started. This is a meditation-made-easy guide, providing five simple meditation techniques for beginners to break through the initial challenge of meditation so that you can stick to a daily practice.

Find Your Posture

Find Your Posture

Before you meditate for the first time, you’ll want to find a sitting posture that is comfortable. You might want to sit on the ground with a meditation pillow beneath you. Or you may want to sit in a chair. If you’re sitting on the ground, do your best to keep your hips are higher than your knees by sitting towards the edge of the pillow. This will help to keep your back straight. Meditation is a practice that will begin to move energy in your body, and keeping the spine straight will facilitate this movement. If you’re sitting in a chair, you may need to put a pillow behind your lower back to help keep your spine erect.

The point is to find the most comfortable sitting posture that will also facilitate the practice of meditation. If you’re comfortable, you won’t be distracted by your body while you’re in meditation. 

Create A Container

Create A Container

Meditate in the same place at the same time of day. You’ll feel supported in your practice by staying consistent. For example, you might decide to meditate at 6am in an open area of your bedroom. As you meditate there at that same hour, you’ll begin to carve out a place and time that is dedicated to meditation. And if you’re meditating consistently in the same place, at the same time, each time you go to meditate in that place again, something deep inside of you will sense, “Ahh, this is the time to go deep!” It’s as though a part of you prepares for the inner work you will do at that hour. Showing up to your meditation cushion consistently creates a sense of structure and being held.

Use A Spiritual Passage or Mantra

Use a Spiritual Passage or Mantra

Take a short spiritual passage or mantra and use that as the focus of your attention throughout your meditation. This type of meditation is called Passage Meditation. It’s a very useful meditation for beginners because words are easier for the mind to stay with versus the breath. The more busier the thoughts are in the mind, the more difficult it is to stay with subtle or softer experiences. And the breath is more subtle, softer, than words. So, if you’re new to meditation, use a spiritual passage. It can be an excerpt of a spiritual text or a prayer, from any religion or spiritual path in the world. The Prayer of St. Francis is an excellent choice. However, choose something that speaks to your heart. Memorize your chosen passage, or take a prayer you already know. If you feel comfortable using the breath as your point of focus, that’s okay too. The aim here is to have a point of concentration to sharpen your focus and refine your concentration.

Once you are ready with your meditation passage or mantra, simply repeat it again and again very slowly so that the words sink deep into your heart. You want to repeat the words slowly enough so that you’re slowing down the speed of your busy mind, but you don’t want to repeat the words so slowly that you’ll easily lose your place. Find a pace that works best for you.

In your meditation, when you find your attention straying, pick up where you left off. If you don’t remember where you left off, start from the beginning. Remember to keep coming back to slowly repeating the passage in your mind. If this is your first time meditating, start with 10 minutes each day and, at your own pace, work your way up to 25 minutes daily.

Be Mindful of What's In Your Foreground

Notice What’s In The Foreground of Your Mind

In the beginning, you may notice that the foreground of your mind is full of thoughts. And you’ll have to continue to bring yourself back to your breath or spiritual passage again and again. And that’s okay. That’s exactly what your task is! Little by little as you continue to bring yourself back, the breath or the spiritual passage will be in the foreground of your mind more and more. Those busy thoughts will shift into to the background, and you can let them be there. As you continue to meditate, your point of focus will be in the foreground more and more.

The Healing Moment in Meditation

The Healing Moment in Meditation

If you’re having a hard time with staying focused, don’t beat yourself up! The point of meditation is to watch yourself. So, let’s say you sit down and you get lured into long moments of thinking. You’re lost in thought for 28 of the 30 minutes of your meditation! That’s okay! You’re simply noticing, watching how tumultuous the mind really is. It’s a place to start! It’s a good beginning. Hang in there!

Because every time you are aware that you are lost in thinking – ahh! that’s the healing medicine of meditation! Meditation is not about staying on the breath (or passage); it’s about being aware of what you’re mind is doing! Let me explain:

Let’s say, you’ve been sitting there, thinking about this and that, dreaming about him or her, worrying about such and such, and suddenly there’s a wiser part of you that stops the whole thought race inside. There’s a part of you that has a wider, more spacious view. A part of you that whispers, “Um, excuse me, wait just a minute; I believe you are lost in thinking. Stop following your thoughts and return to the breath.

The very part of you that recognizes you are lost in thought is the same part of you that must have more spacious awareness. You see, she is the one who is observing watching you think and gently nudges you to return to the breath.

In meditation, it is not so much your ability to stay on the breath that is healing; rather it is every time you return to the breath that creates change. Where once you were lost in thought, it is the observer in you that creates space. It is the witness in you that brings spaciousness. It is the opening of your awareness that allows for more room between what you are experiencing and who you are.

Of course, the more frequently you meditate, the more you will experience its benefits. See if you can find some time each morning to begin your practice. Morning time is a wonderful time of the day to get quiet. Then, if you have a practice of creativity, writing (or creativity of any kind) and meditation complement one another and facilitate transformation.

Get Support With Your Meditation

If you would like private meditation instruction, email Private @ Creation Meditation dot com to set up an appointment. Get all your questions answered, find out what to do if you have unique circumstances, and get the extra support you need to begin and continue a daily meditation practice.