With meditation techniques, a change is generated in your body, and every cell in your body is filled with energy. There are numerous studies that corroborate the many benefits of meditation.
This has consequences at the psychological level since as you increase your energy level, you are bubbling more joy. Then I will explain several so that you can choose the one that best suits you and start practicing from today.
6 meditation techniques for beginners
Meditation based on Mindfulness
It is the most well-known form of meditation. The word mindfulness means full consciousness. It is about getting a state of “flow “in your mind, that is, that your mind flows.
To get the flow of the mind through mindfulness, you must learn to let the thoughts flow, without stopping in them, just let them pass. Without giving more importance than they have.
Mindfulness wants to make us see that having thoughts is something natural as rational beings, so we should not avoid or try to fight thoughts but simply not give them more importance.
For example: think of anything, whatever you want, but above all, above all, do not think of a pink elephant.
What happened? Have you thought of a pink elephant? When you do not want to think about something, you inevitably do.
The goal is to recognize your thoughts as transient, coming and going, like emotions, now I feel sadness, but that does not mean that it is a sad person, since in a while you may feel joy.
Mindfulness is a training of the mind.
How to do it…
It is that we are connected to the present moment, with full consciousness in what is happening around us, with an open attitude and without judging. Capturing the sensations of our surroundings, letting pass the thoughts.
Start with little things from day to day.
For example, apply full consciousness to the shower: Feel the warm water falling on your head, feel the temperature, the pressure of the water, how it flows through your back and your legs. Feel how you massage your head with soap, every movement and every sensation…
Try to apply full consciousness over the duration of the shower. If the mind wanders at any moment, let the thoughts go and return to the sensations of the present.
It is a matter of generalizing it more and more in the other daily activities (driving, washing dishes, brushing your teeth, etc.) and incorporate it into your life.
It is the type of meditation performed by the most devout, those accustomed to prayer. Their communication with God allows them a moment of connection with the afterlife.
It’s a time to be with yourself.
As with other types of meditation, it is a moment of calm, peace and harmony, a moment of silence that brings you clarity in the mind and that helps you in solving problems and making decisions that disturb you.
How to do it…
If you are a believer, use your faith to find your inner peace. To connect with your inner world, with others and with the world through your God.
Talk about your wishes, concerns and your appreciation.
Breath Focusing Meditation
Those people who tend to be very absorbed in their thoughts and have difficulty disconnecting from them.
If you want to clear your mind of all your stressful thoughts, targeting meditation is perfect for it.
How to do it…
It is about focusing your attention on an object, a sound or a single thought.
For example, you can try to keep your attention on the breath for 20 minutes.
Stand with your back straight, close your eyes, and keep your eye on how the air comes in and out of your body naturally.
You can focus attention at the lungs level, how they swell and deflate or at the diaphragm level, how it opens and closes. And how oxygen is distributed throughout your body through the arteries.
You can repeat yourself: I breathe, I am alive, I am, I am here and I enjoy this moment.
In this way, breathing can be your anchor. The moment that during meditation your mind begins to wander, it lets pass the thoughts and you return to your anchor, the breathing.
The more you meditate and the more you train your mind, the easier it will be to disconnect you from your thoughts and connect with the sensations of the present.
At times when you feel mentally collapsed, remember what your anchor is and go to it.
Meditation of Gratitude and Kindness
Those who tend to judge themselves too much, to be too critical of themselves and others.
If you feel identified, this type of meditation can help you to be more compassionate with yourself and more empathic with others.
With a meditation based on gratitude and kindness, it will increase your level of happiness since it is impossible to feel grateful and depressed at the same time.
How to do it…
Be seated in a meditative position, with your eyes closed, and generate in your mind and your soul feelings of kindness and gratitude.
Start by generating these feelings of gratitude and kindness to yourself:
” I am grateful to be able to be seated, resting my body in this chair that welcomes me, I am grateful to have this moment for me, I thank myself for striving day by day, in my work, in my family, Things as well as I can … “
Progressively it opens the focus towards the other people and, finally, towards the universe. The order would be as follows:
- A good friend
- A neutral person
- A difficult person
- The whole universe
- Mantra Meditation
- Buddha meditating
A mantra is a syllable or a word with no particular meaning, which is repeated in order to focus your mind. It is not a statement used to convince you of something.
In yoga, the Om mantra is often used to refer to a deep vibration that facilitates the mind to focus on a particular sound.
Recommended for …
Those who have difficulty in focusing their attention on breathing.
The mantra is a word, and thoughts are often perceived as words, so it may be easier to keep the attention in a word that fills the thought, than to free the thought altogether and focus on the breath.
How to do it…
Stand with your back straight, close your eyes and repeat in your mind again and again in silence a word for the duration of the meditation.
“As you repeat the mantra, you create a mental vibration that allows your mind to experience a deep level of consciousness. The repetition of the mantra
Helps you to disconnect from the thoughts that flood your mind.
The mantra is a tool that helps you to practice meditation. It can be understood as a powerful and ancient word intended to help us connect with the soul, the source of everything in the universe ” (Deepak Chopra).
These are some of the mantra most used by the Hindu tradition:
- Om namah shivaya
- Om madmi padme hum
You should practice it for a period of time or with a number of repetitions, traditionally 108 or 1008.
With deliberate practice, you will observe that the mantra continues on its own, integrated into your mind, or that the mantra disappears and you fall into a state of deep peace and harmony.
Those who prefer a more dynamic type of meditation that includes body movements.
Needless to say, there is no reason to choose just one form of meditation, but you can make a combination of various forms of meditation and use the one that suits you at all times.
How to do it…
The most common form of movement meditation is Yoga. With Yoga you perform a series of body movements in a conscious way, that is, you have to focus your attention on each of the movements you perform.
Feel each movement, feel your body, each stretch, the sensations that appear in the body as you perform each exercise, and how your body feels at the end of each exercise. Notice how your breath is.
As you see, all meditation techniques have the same goal: to be with yourself, to clear your mind, to seek inner peace and serenity, to live the
From here, each one has its own particularities and you can choose the ones that suit you in each moment.
Benefits of Meditation Techniques
At the psychological level
- Relax: it releases stress and anxiety and you stay in a state of well-being.
- Mental rest: it silences the mind and frees you from your daily worries.
- Happiness: stimulates the areas of the brain assigned to happiness.
- Mysticism: develop your consciousness of unity with the whole.
- Emotional: increase your emotional stability.
At the intellectual level
- Creativity: clean your mind to make it more creative
- Concentration: boost your state of concentration and memory.
- Effectiveness: makes troubleshooting easier
- Intelligence: develop your intellectual abilities.
- Decrease your blood pressure.
- It lowers your blood lactate levels, reducing anxiety attacks.
- Decreases tension-related pains such as tension headaches, ulcers, insomnia, muscle and joint problems.
- Increases production of serotonin that improves mood and behavior.
- Improve your immune system.
- Transform your body into a generator, as you generate an inner energy source.
We have about 60,000 thoughts a day. Some thoughts are memories of the past; others are thoughts about the future, such as plans, fantasies, or divinations; And other thoughts form part of the present, such as observations, judgments, or explanations.
Has it ever happened to you that you were driving and have arrived at the destination without being aware of the journey?
Most of the time our mind is not centered in the present moment, but it wanders in the past or is projected in the future, leaving aside what the here and now brings us.
From a psychological level, the tendency to focus more on your mind in the past leads to a greater probability of suffering from depression; On the other hand, the tendency to project more in the future leads to a greater probability of anxiety.
In the end, if we let our minds get lost in thought, what happens is that we operate with autopilot (as in the case of driving). We do in the day to day while our mind wanders and we do not connect with what the present is offering us.
“Yesterday is history, tomorrow is a mystery and today is a gift. That’s why it’s called the present . “
We miss a lot of sensations of the present to be immersed in a past and a future that right now they do not exist.
It is therefore that you learn to control your mind instead of letting the mind control you. May you decide when you want your mind to wander and when you want your mind to be fully and consciously centered on the here and now.
Let’s put an example, imagine that you are going to take a walk in the forest. There are two very different ways of doing this:
You walk through the forest while you think about your things.
You walk through the forest and … you consciously observe the trees, their color, how the sun illuminates their leaves, feel the air, the way it caresses your face, feels the humidity, feel your movement when walking, consciously feel the way Your foot treads the ground, the sound of your tread on the ground…
What do you think will bring you more happiness?
Then begin to meditate. Meditation can be done in many ways. It is about finding the form of meditation that you feel most comfortable with and make it yours.