Want to get into meditation? Great. But what type of meditation should you start with? Here are the top 7 best meditations for beginners to start with.
As with all subjects, the best way to learn meditation is to start at the beginning and move towards the end. But unfortunately millions of people are learning how to meditate in the most bizarre fashion. I actually spoke to someone yesterday who knew precisely how to do Merkaba mediation but who had no clue about Anapanasati. Let me tell you, Merkaba is most definitely not the best meditation to start with if you’re a beginner. They’d started towards the end without even hearing of the beginning.
So I decided to create this comprehensive guide to the best meditation techniques to start with when you’re a beginner. It’s an easy-to-follow guide to all the most important meditation techniques. In the guide you’ll discovering breathing meditation, body scan, Zen, chakra meditation and many more meditation techniques, all presented in beautiful videos and all for free.
So, to make the most of this little course. By the end of it you will know how to do the top 8 best types of meditation for beginners. Simply start with the first video and move towards the end. When you reach the last video you will have learned enough meditation techniques to make you a zen master. Simple.
So let’s get to it.
The Best Meditations To Start With When You’re A Beginner
Before trying these meditations, if you want the absolute beginners version, read my guide to meditating in ten easy steps. It does not get any easier than that.
1. Breathing Meditation:
Breathing is the best place to start any meditation course. It’s really easy too. Here’s what you do.
Take ten or twenty minutes to find a quiet spot and sit down with good posture. Close your eyes and focus your mind on your breathing. Specifically, focus your mind on the sensation of your breath moving through the space between your lips and mouth. Try this for ten minutes now for complete relaxation.
This video shows how to do breathing meditation in detail.
Zen is not too different to breathing techniques, and it is also one of the best meditations for beginners who are just starting out. The one major difference is that it uses specific sitting positions and hand positions.
To practice Zen, again find ten to twenty minutes in which you can relax. Sit comfortably in one of the Zen sitting positions (the video below shows you how) and focus your mind on your breathing, breathing through your nose while keeping your mouth closed.
While in this position, press your tongue lightly up against your hard palate (you may need to swallow once to remove saliva).
Keep your eyes lowered and your eyelids either completely closed or with just a tiny sli of an opening.
Tuck your chin in lightly.
To help you to focus you may like to count your breaths.
This video explains Zen meditation further.
What makes Zen Walking a great entry point to meditation is that it’s so relaxing.
Personally, I find Zen walking to be one of the most relaxing of all techniques. Walking by itself is very relaxing, so naturally when you combine it with meditation you’re going to find a deep levels of relaxation.
Zen walking is also very simple. Here’s how to do it.
Find a path somewhere relaxing and peaceful. Ideally the path should be straight and no less than 30 metres.
Begin by standing with good posture at the beginning of the path. Take a few deep breaths to relax. Now begin to walk slowly and as you walk focus your mind 100% on the sensation of movement in your legs. Notice each step of the walking motion, the lifting of the foot, the swinging of the leg, the placement of the foot and finally the point at which your legs cross over.
Walk slowly to the end of your path then turn round and repeat.
This video explains Zen Walking Meditation further.
4. MANTRA MEDITATION:
Mantras can actually be very advanced. But there are simply versions of mantras that are one of the best places for beginners to begin meditating.
Mantras involve recitation of certain words. These words may mean nothing or may hold a specific meaning. For instance, we might meditate on the word Love, which brings thoughts of love to us, or we may meditate on a mantra which means nothing, such as Sheem.
The purpose of the second type of mantra – mantras that mean nothing – is to focus the mind and to create certain vibration frequencies in the body.
Try humming OM now and you will notice that it has a certain frequency. When we use a mantra like this we establish that frequency in the body, which helps us to relax both mentally and physically.
You can find a list of mantras in our Mantra’s index. Essentially, for most mantras the process is the same: close your eyes, begin to recite the mantra and meditate on the sound. Try this for five minutes now using the mantra OM, you will find it very relaxing.
This video explains more about mantra meditation. And you can learn about mantras here.
Vipassana is a type of insight meditation that makes you more aware both of external reality and of the process of the mind. This is an alternative type of meditation for beginners.
As with most meditation techniques it begins like breathing meditation. Close your eyes, focus your mind on your breathing. Do this for five minutes. Now notice the sensations in your body. Be mindful of the entire process of breathing, the rising and falling of the abdomen and so on.
At certain points you will notice that your mind is wandering and you are experiencing thoughts. At this time, simply say to yourself “Thinking” and return to focussing on your breathing.
It is the process of labelling your thoughts by saying “Thinking” that is most important in Vipassana Insight meditation. It makes you aware of how your mind scatters your attention and puts you in control of your mind.
This video explains Vipassana Insight further.
Definitely the most easy meditation to do. And one of the most fun meditation exercises for you to begin with.
Visualisation is one of the more advanced techniques because it integrates the imagination into the process.
Essentially, visualisation can be defined like this: imagining specific things to produce specific results.
Let’s say, for instance, that you wish to relax. You may choose to imagine a relaxing scene of a beach. Try this now and you will become relaxed and happy. Imagine the scene in detail, using all five senses. See, smell, touch, hear and taste the scene. This will bring the scene to life in your mind and make it a much more powerful experience.
Similarly, you may like to use a visualisation for love. In this instance you would imagine a scene in which you are both giving and receiving love, perhaps seeing friends and family all smiling.
Or you may use visualisation for weight loss or more, seeing yourself eating and enjoy healthy food.
All visualisation meditations come back to the same thing: imagining specific things to produce specific results.
This video explains visualisation meditation further.
Body Scan is, as you might expect, about putting the mind back in touch with the body. I personally recommend body scan to anyone who is trying to start exercising. When you get back in touch with your body you naturally start using your body more without even thinking about it.
So, how do you do body scan meditation? Simple. Lie down and meditate on your breath for five minutes. Now you are going to move your attention from the top of your body to the bottom and back.
So begin by meditating on the sensations in your head, then your face, your neck, arms and so on down to your feet. Then return your focus back up to your head. If you notice any tension in your body, imagine breathing air into that area of your body and ask the area to relax.
Body scan meditation is very important for becoming more aware of your body and for living in the moment.
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Grounding Meditation (great for establishing focus)