Meditation Techniques for Beginners: Transcendental Meditation, Zen, Breathing and More

Discover the best meditation techniques for beginners, with zen meditation, breathing meditation, transcendental meditation and mindfulness

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The Basics of Meditation

Before you begin to learn meditation and start discovering all the powerful meditation techniques it is imperative that you understand the basics of meditation for beginners.

Here are the most important things to know when beginning meditation

You should always be comfortable and have good posture when meditating

Meditation is about awareness. Whenever you meditate, you are observing something. Observe calmly like a spectator.

All meditation is nonjudgmental. Meditate without judgment.

So, let’s get to the meditation techniques for beginners

Transcendental meditation

Transcendental meditation is one of the most famous meditation techniques in the world. 

Here’s how to do a Transcendental Meditation (TM).

1. Sit comfortably with good posture
2. Take two minutes to relax
3. Meditate for five minutes on your breath. (For more on breath meditation sees below)
4. Bring mantra to mind. A mantra is a phrase. For instance “I am calmly and at peace.”
5. Meditate on this mantra for twenty minutes

That’s it! Easy. So, what’s next?

Breathing meditation

Breathing meditation is the most basic meditation in the world. Here’s how to do it.

1. 
   
2. Close your eyes and focus on your breath. Specifically, focus on the sensation of your breath coming and going through the space between lips and nose.
3. Do not control your breathing. Let your body control your breathing.
4. Thought will come to mind. Be aware of these thoughts but do not judge them and do not attach to them. Simply be aware of them.
5. Continue for twenty minutes (most meditations take 20 mins).

Zen Walking Meditation

Zen walking meditation is the most popular movement meditation in the world. Here’s how to do this meditation technique for beginners.

1. Find a path that is about 20 metres long. Make sure its somewhere safe. The path should be straight.
2. Begin walking slowly up the path.
3. Focus your mind 100% on the sensation of walking. Be aware of each part of the movement.
4. Walk to the end of the path, turn around and repeat.
5. When you do a Zen walking meditation you are focussing 100% on the movement in a nonjudgmental way.

Mantra meditation

A mantra meditation is very similar to Transcendental Meditation. Here’s how to do it.

1. 
   
2. Find somewhere peaceful and sit down.
3. Close your eyes for two minutes and focus on your breathing.
4. Begin to recite your mantra. An example of a mantra is “I am one with the universe.”
5. Focus your mind 100% on this manta.

You have probably notice by now that all meditation techniques for beginners are about focussing your mind 100% on one thing. This sounds really easy but is actually quite hard. The problem is that we have learned over the course of our lives to fill our minds with thoughts. When we meditate we undo this practice, learning to quiet the mind and focus on the moment.

Mindfulness Meditation

Mindfulness meditation isn’t actually any different to meditation. The only reason why the word Mindfulness exists in the modern day is because many people have issues with the word “meditation.” They see “meditation” as a religious word. Most non religious people call meditation mindfulness. This is also why meditation, when used in hospitals and professional organisation s goes by the word”mindfulness” – in order to avoid religious connotations.

So, how do you do a mindfulness meditation? It’s easy. In fact, it’s precisely the same as what we have covered so far. When you’re practicing mindfulness you focus your mind 100% on the present moment. You can do this while doing anything. For instance, if you’re doing the dishes do them mindfully. If you’re walking do it mindfully. If you’re talking to someone listen mindfully. And so on.

Loving Kindness Meditation

Loving Kindness Meditation is a meditation that is used to promote feelings of (surprise) love and kindness. Most Buddhists do this meditation daily. As the Dalai Lama said “Kindness is my religion”. Here’s how t do a loving kindness meditation

1. Go somewhere quiet and sit comfortably with good posture.
2. Close your eyes and focus your mind on your breathing.
3. Now, what you’re going to do is extend thoughts of loving kindness to people in your lives. You begin with yourself and extend love and kindness to yourself. Then you’re friends and family. Then neutrals. Then people who you do not particularly get along with.
4. When doing a loving kindness meditation you imagine extending love to these people, individually and say “May [name of person] have love and kindness. May [person] have strength, love, kindness and happiness. May they also have the strength to overcome any troubles in life. I am one with [name of person].

These are the most popular meditation technique for beginners. I recommend picking one of the meditation techniques for beginners and using it once a day for twenty minutes a time.

There are many many more meditation techniques in the world. Meditation has existed for over 3500 years. In that time, many different meditation techniques have emerged, from Kundalini Meditation to Osho meditation and beyond. Each of these meditation techniques offers its own benefits. Some meditation techniques are exceptional for confidence, others for peace, some for love, still more for healthy and so on. Whatever your reason for wanting to learn meditation, there will be a corresponding meditation techniques. That’s why I created the free online meditation course atTheDailyMeditation.com.

If you would like to learn more about meditation, pick up a copy of my new ebook Mindfulness and Meditation Techniques for Beginners. In the book you will find information on every major type of meditation, ranging from mantras to Zen to TM and beyond.