4 Simple Meditation Techniques for Beginners

4 Simple Meditation Techniques for Beginners

Ease your way into a calm mind.

Meditation is often touted as one of the most simple and beneficial practices we can engage in. It clears the mind, offers increased peace, a boosted mood, and reduced stress and anxiety. We all want to hop on the meditation train. However, many of us don’t know where to start. The proposition of sitting still doing nothing for 10, let alone 20 or 30 minutes, can seem overwhelming or simply impossible for the beginning meditator. The good news is, there are plenty of easy meditation techniques for the curious beginner. You don’t need to be a Zen master or a seasoned meditator to reap the benefits of stilling your mind. Here are a few easy techniques to begin your meditation journey.

Walking Meditation

This is a simple meditative practice and you don’t even have to sit down or close your eyes. Practice this walking meditation by strolling around your neighborhood and being fully present at the moment. At its core, the practice of meditation is all about the presence at the moment. Look around at your surroundings and note how they look and how you feel. If you catch your mind wandering away from the present moment, simply bring it back. 

Gratitude Practice

This is an excellent way to start the day on a meditative path. Before you get out of bed in the morning, close your eyes, take a deep breath, and think of at least 3 things you’re grateful for. 

Mindful Breathing Meditation

Sit in a comfortable position and close your eyes. For 3-5 minutes, focus on your breath as it moves into and out of your body. If your mind wanders away from your breath, bring it back to the sounds and feelings of your breathing.

Guided Meditation

There are many guided meditations available as iPhone apps or pretty much anywhere on the Internet. Guided meditations talk you through the practice, often with calming visualizations. It’s a great way to drop into a calm state with gentle instruction.


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