When we think about meditation, most of us will probably picture Buddha sitting in the lotus position, smiling and looking relaxed. The truth is, some form of meditation is present in other religious traditions, such as Judaism, Islam, and Christianity. 

But meditation as we know it from popular culture is highly influenced by Asian techniques. As are the ones applied in real life. It’s no wonder our mind goes to Buddha immediately. And, while some would say it’s just fashion or modern-age nonsense, we highly suggest trying it before forming an opinion. 

Meditation is defined as a practice through which we can achieve clearness of the mind and be emotionally calm as well as stable. There are different techniques to achieve these. They may vary depending on the rules of the above-mentioned religions. 

And why do people meditate? For many, this practice is not about religious traditions. It’s more about fighting modern life stress and anxiety by achieving the calmness and stability that come with meditation. 

Many studies have been conducted to research the effect of meditation. Their results may vary from being inconclusive to showing that it can reduce anxiety and even depression and pain. But mediation’s undisputed popularity in a way tells us that those who practice it don’t need study results to enjoy its positive sides. 

Three best meditations techniques for beginners 

If you’ve ever considered trying it but weren’t sure how in the following lines, you will find beginner’s favorite meditation techniques. Two of them can be considered a kind of upgrade to your everyday activities (i.e., breathing or walking). They are meant to help you understand better what you need to do to meditate. They might also help you decide if meditation works for you. 

1. Guided meditation

When you have insecurities about how to do something, the best is to ask someone with more experience, right? In the case of this unique meditation, the so-called guided one, you can listen to instructions available on apps or on YouTube that will take you through your practice. Most of them are based on mindfulness, and the guidelines are easy to follow. 

2. Breathing meditation 

If you prefer starting alone or don’t have the time or space to listen to a guide, breathing meditation could be a great start for you. All you need is to find a place of quiet and focus on your breath. Inhaling through your nose for four seconds, holding your breath for eight, and then exhaling through your mouth for eight seconds is a favorite technique. When we are stressed, our breaths are usually shallow. This only worsens the situation. Breathing meditation teaches us how to avoid that, among other benefits. 

3. Walking meditation 

Another everyday activity that can be turned into meditation is walking. Although it’s not as mandatory as breathing, it’s a great physical activity highly recommended to everyone. If you do a daily walk to achieve those 10k steps or simply to relax, you can turn this practice into meditation by doing one breath one step. You can also focus on the surroundings by enjoying every leaf and flower or every building you see. This meditation can be done on your walk to work or by walking around the room or office. The important part is to focus.

How to successfully meditate

Even though the practice seems simple (it’s just breathing or walking or listening, right?), meditation becomes a complicated task because of the human factor. If you practice it, you must be able to concentrate on certain things. This can be quite a challenge. 

There are also some stereotypes about meditation that make people think it’s not the right thing for them. For example, many believe that those who meditate must be Buddhist, dress in a certain way, be vegan, etc. In reality, non if this is necessary to feel the benefits of meditation.  

These are the two most often reasons why many people give up meditation in the beginning or never even give it a chance. As with many things in life, the key to mediation is to give it a chance and to keep trying. Once you manage for the first time, your first reward will be a sense of accomplishment because you finished a task. And all the other benefits will follow. 

Wrapping it up 

As we said, there is already some scientific proof that meditation is good for us. It’s not harmful, so you can see for yourself how much good it can bring you by trying it. The key to doing it properly can be in selecting a proper way to start. This is why it can be crucial to choose a beginner's mediation technique that works best for you.