3 Meditation Techniques for Beginners That Actually Work
Hello curious soul.
Are you trawling the internet looking for meditation techniques? Well look no further my friend.
I am about to share with you the simplest of techniques that really work and will have you living a more mindful life in no time.
The biggest problem most people have with mediation is over complicating it. The second biggest problem is unrealistic beliefs of what mediation is and how you should be doing it.
I struggled with these problems too. That is until I discovered the technique I am about to share with you.
As a society we are being flooded with ways to live healthier.
Eat more vegetables, consume less meat, drink less alcohol, exercise more, oh and be more mindful.
It gets to a point where you simply can’t keep up with it all. So, what do we do instead? We try incorporating a little of everything when we can, when our lives allow. It makes us feel better about ourselves but, is it really doing any good?
Sound familiar?
I am going to focus on mindfulness in this article. Because, if you get that bit right, the rest is a lot easier.
Personal Benefits of Meditation
When you practice a regular meditation routine, you’ll start to notice differences. Sometimes they’ll be subtle but other changes will be more noticeable.
1. You’ll want to eat healthier
By meditating regularly, you’re getting back in touch with your body and what it needs. You’ll start being mindful about what you eat.
2. You’ll want to exercise more
You won’t necessarily get the urge to join a gym or start training for a marathon (or maybe you will). However, you’ll enjoy walks in nature much more because you’ll be noticing things you never have before.
3. You’ll be a better listener
During most of our conversations our mind is focusing on the next thing we want to say. Regular meditation will naturally make you more mindful when talking to others. You’ll listen more intently and people will notice this about you. It’s a good quality to have.
Health Benefits of Mediation
If you’re reading this, you likely already know that meditation reduces stress and improves sleep. Let’s look at some of the other benefits too.
1. Increased Grey Matter in the Brain
Increasing grey matter in the brain is linked to improved cognitive function. This would mean improved memory and concentration, as well as improvements in emotional regulation.
Reduced grey matter has been linked to conditions such as dyslexia and Alzheimer’s.
Gray Matter: How we process information
2. Strengthened Immune System
Boosting antibodies and reducing stress. Meditation increases our positive thoughts which has a direct link to the immune system.
We all know that being run down usually results in getting sick.
How Meditation Helps Your Immune System Do its Job
3. Reduced Pain
Meditation can reduce chronic pain by triggering the release of endorphins. Endorphins are the body’s natural pain killer.
Can Meditation Help with Pain Relief?
Misconceptions About Meditation
“I’ve tried meditation but I can’t do it because I can’t stop thinking”.
I’ve heard so many people say this. It is the number one reason people give up on meditating.
However; you don’t go to the gym once and say you can’t do it because you don’t have a six pack.
It’s also an unrealistic expectation to ‘not think’ during a mediation unless you have been doing it for years. I have been meditating for 5 years and I still can’t stop thinking.
It’s not about ‘not’ thinking. It’s about slower and more focused thinking. You are training your thoughts not getting rid of them.
Meditation Techniques
Now we have looked at the benefits and the misconceptions, let’s look at the everyday techniques you can use.
These are simple, beginner steps that will set a back bone of structure. You can build on these techniques as you become more advanced. Meditating with crystals is a good next step. But let’s stay focused on the basic structure for now.
1. Guided Meditation
Unless you have been meditating for some time, you will not be able to begin with mindful meditation or even breath work without the help of a guided meditation.
Your mind is untrained. You wouldn’t go to the gym and start with the heavy weights; you simply won’t be able to lift them and you’ll likely give up.
Make it easier for yourself and follow a guided meditation. This is a great way to start as it will get you into a regular routine.
You can start with short meditations. Even 5 minutes a day is all you need to build habit and routine.
By listening to a guided meditation, you are giving your mind something to focus on.
I have two recommendations for guided meditations to try. I listen to both of these. You may like them or you may not. If you don’t, look around, there are plenty on YouTube, Spotify, and Apple Podcasts. You are bound to find one you like.
Purely Being Guided Meditations
2. Mindful Activities
If you follow a guided meditation for 5 or 10 minutes every day, that’s great, but, unless you start incorporating mindfulness into other areas of your life, it’s only going to have a limited impact.
One activity I recommend is a paint by numbers. This is one I have purchased myself.
Amazon – Komking Paint by Numbers for Adults Kids, Paint by Numbers
A paint by numbers is a perfect mindful activity. It focuses your mind on a creative task in hand. It is easier to completely empty your mind and think of nothing but the painting.
You also end up with a painting you can hang on the wall. Every time you look at it, you can use it as a mind trigger. To stop, clear your mind of everything just for a moment and focus on the colours.
Alternatively, think about your hobbies. The chances are, you are already incorporating mindfulness into them.
Swimming, dancing, even knitting. Whatever it is, you likely have times when your mind is clear and you are focusing purely on the action. Recognising this will mean you’ll do it more often.
3. Have One Mindful Conversation Per Day
It is easier to do this if you set intention.
Perhaps the first conversation you have when you get to work. Or the conversation with the checkout person in the supermarket.
All you need to do to make it mindful is be completely focused on the conversation. Don’t think about putting the kettle on, or where you parked the car to load the shopping into.
Sounds easy Right? But I promise you, unless you set the intention, it’s harder than you think.
Even with intention, you may start a mindful conversation but ten seconds in, the focus has gone.
This will take practice but gradually you’ll be having more and more mindful conversations.
So, there you have it. Three very simple techniques to introduce mindfulness into your life.
There isn’t anything complicated about these techniques. You don’t need to make it tough for yourself.
- 5 Minute Guided Meditation
- 1 Mindful Activity
- 1 Mindful Conversation
If you do these 3 things every day, you will develop a healthy habit and you’ll start seeing the benefits.
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