If you want to introduce the practice of meditation into your daily routine, you've come to the right place. In this post, we go through three simple meditation techniques that everybody can do, even if you're a complete beginner and never meditated before.
Meditation is one of the single most effective practices to relieve anxiety, calm an overactive mind and contribute to better, more resilient mental health.
Meditation also helps control your emotions, reduces pain, and strengthens the immune system (through its positive impact on the nervous system and how you respond to stress).
For me personally, the daily practice of meditation has been crucial to helping me manage my anxiety and calm my busy mind, especially at the end of long, intense working days.
But it hasn't been easy to stick to a regular meditation routine, I'm a big over-thinker and my mind runs at miles per hour. I believe this is the case for the majority of us.
It's taken me years of trial and error and many attempts to finally be able to introduce a regular practice that works for me and that I don't miss.
In this blog post, I'm sharing three techniques that have helped me meditate regularly from scratch. I hope they can help you too.
(Scroll to the end of this page for a FREE Meditation Guide with the techniques mentioned here and tips to implement a sustainable meditation practice).
Here we go:
Technique #1: Light/Candle
Start by seating with your legs crossed on your yoga mat or the floor. If you find this position too difficult, you can also sit upright on a chair, your sofa, or your bed, just ensure that your spine is completely lengthened.
Now close your eyes and visualise a small particle of light shining in the space between your eyebrows.
Focus on this light intently for the duration of your meditation.
If you're distracted by a thought, a sound in the environment, or a sensation in the body, bring your focus back to the light in the space between your eyebrows.
NOTE: For this meditation technique you can also use a candle. Simply light one up and place it at the level of your eyes, gaze at it with your eyes open and when you're ready, close your eyes, mentalising the candle in the space between your eyebrows.
Technique #2: Mantra (Sound/Vibration)
Using the same seating position described above, close your eyes and repeat to yourself the sound OM (pronounced "AUM") mentally.
Repeat for the duration of the meditation.
If you're distracted by a thought, a sound in the environment, or a sensation in the body, bring your focus back to the sound OM you're repeating within.
Technique #3: Breath
Using the same seating position, close your eyes and tune into your breath. Observe and listen as you inhale and exhale.
Focus on your breath without interfering with it - think of yourself as a witness from the outside looking in, observing the breath as if it's happening on the outside of your body.
If you're distracted by a thought, a sound in the environment, or a sensation in the body, bring your focus back to your breath.
Regardless of the technique you use, give them all a try and see which one was easier for you. Then repeat the same technique every day to form a habit and it becomes second nature to you.
I hope these techniques help you get started, but if you feel like you'd benefit from a little bit more support, download our Meditation Guide for FREE here.
The guide is based on my personal experience, common misconceptions, and the main tips that allowed me to finally meditate daily mornings and evenings and elevate my mental and emotional health.
About the author
Hi! I'm Cat, the founder of Yogaful Studio. My mission is to support you calm your busy mind and guide you towards your best, most authentic life - with less stress, more purpose, joy, and love. So if you have a demanding job and a hectic life running miles an hour, Yogaful Studio is the place for your to find rest, balance, and peace.