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  • Writer's picturePadme Grace

Meditation for beginners

Updated: Jan 9





  1. Mindfulness Meditation:

  • Find a quiet and comfortable place to sit or lie down.

  • Focus your attention on your breath. Inhale and exhale naturally.

  • When your mind wanders (which is normal), gently bring your focus back to your breath.

  • Start with a few minutes and gradually increase the duration as you feel comfortable.

  1. Body Scan Meditation:

  • Sit or lie down comfortably.

  • Bring awareness to different parts of your body, starting from your toes and moving up to your head.

  • Notice any sensations, tension, or relaxation in each body part.

  • This helps cultivate awareness of your body and release tension.

  1. Loving-kindness Meditation (Metta):

  • Sit in a comfortable position and close your eyes.

  • Focus on sending feelings of love and compassion to yourself, then extend it to others.

  • Repeat phrases like "May I/you be happy, may I/you be healthy" in your mind.

  • This practice promotes feelings of kindness and connection.

  1. Guided Meditation:

  • Listen to a guided meditation recording or use a meditation app.

  • Follow the instructions provided by the guide, which may involve visualization, breathing exercises, or body awareness.

  • This is helpful for those who prefer structured guidance.

  1. Mantra Meditation:

  • Choose a word or phrase that holds positive meaning for you.

  • Sit comfortably and repeat the mantra either silently or out loud.

  • Allow the mantra to be a focal point, bringing your attention back when your mind wanders.

  1. Breath Awareness Meditation:

  • Sit or lie down comfortably.

  • Pay attention to your breath without trying to control it.

  • Notice the sensations of each inhale and exhale.

  • This practice helps cultivate mindfulness and presence.

  1. Walking Meditation:

  • Find a quiet and safe place to walk slowly.

  • Pay attention to each step, the movement of your body, and your surroundings.

  • It can be a more active form of meditation while promoting mindfulness.

  1. Visualization Meditation:

  • Close your eyes and imagine a peaceful scene or a place that brings you joy.

  • Engage your senses in the visualization, noticing colors, sounds, and textures.

  • This can be calming and centering.

Remember, consistency is key when starting a meditation practice. Start with short sessions and gradually increase the duration as you become more comfortable. Find a technique that resonates with you, and don't be discouraged if your mind wanders – it's a natural part of the process. Over time, you may experience increased mindfulness and a greater sense of calm.

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