11 Easy Meditation Techniques for Beginners

Below are 11 Simple techniques for meditations:

1. Make time to meditate. Set aside some time in your daily routine for thmeditating; Dinacharya (Sanskrit word meaning daily-routine) says on which you invest time on daily basis grows towards perfection. Meditation when done on daily basis even imperfectly will give you far greater results than what you can do perfectly but do it on irregular basis.
2. The best time of day to meditate. The easiest time to meditate is in the morning, before Sunrise 2the day tires your body out and gives your mind more to think about. At that time, one is able to feel the silence within in a complete symphony with nature. Also can be done in the evening, when we want to find relaxation after having completed our busy day. The exact best time to meditate depends on our lifestyle, our job and the various tasks we are dedicated to every day.



3. How Long should be the meditation session. It is good to give ourselves the time we need How long to meditateto focus and to find that special silence inside. It is generally best to start meditate 15-20 minutes. Often the full time of the meditation will not have the same quality or depth, especially if we have never tried meditating before, therefore twenty minutes of quality meditation is the goal to get maximum benefit.
4. Where to meditate. Find or create a quiet, relaxing environment. For the beginner, it’s especially important to avoid any obstacles to attention. Turn off TV sets, the phone or other noisy appliances. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration. When you keep a regular place for your, daily meditation, you build a conducive atmosphere that eases you into a meditative mood. While there is no strict rule about where to meditate, keeping an assigned meditation area in your home is ideal. Also, attending a group meditation will strengthen your state of silence. As you grow in meditation, you will find yourself at peace no matter where you are.



5. How to sit in meditation. Do I have to sit cross-legged? While sitting cross-legged on the How to sit in meditationfloor for meditation is good, it is not the only way to do it. Sitting on a chair is also fine. Remember that you must be comfortable in the way that you are sitting, so that you are not distracted . The most important objective in your posture is that your back should be straight.
6. Should I use music while meditating? The distractions of day-to-day life make maintaining our attention extremely difficult. Music is an aid to meditation. You chose the noise you want to listen by choosing your music. While listening to gentle music, we observe a positive shift in our attention. The attention that was involved in worries and problems, now gets subtler and steadier. Meditation thus becomes spontaneous and effortless. Moreover, the ragas and notes of the Indian classical music have been designed to stimulate the subtle energy system within us. By just listening, you can feel an increased flow of vibrations which can take you effortlessly into a deeper spiritual state.



7. Should I Meditate with eyes closed? It is more pleasant and useful to meditate with your eyes closed. In this way, your perception of your inner being can be more intense. Also you will avoid any visual distractions
8. What’s a mantra and do I need one? A mantra is a phrase that has no meaning. You can repeat some sacred syllable like , ‘I am’ which is the source of the word ‘Amen’ or ‘Om’ or ‘A-hum’ or ‘Allah’ — any of these words uttered at a steady rhythm during meditation is an example of an mantra.. It is the phonetization of vibrations into specific sounds, which have a direct effect on the inner being You can recite it verbally which is best or just with the voice in your mind. Then what happens is the sacred word interferes with the thoughts you’re having, the thoughts interfere with the mantra. They keep interfering with each other, and once in a while they interfere with each other so much that you fall into the gap. And that gap is your core consciousness, it’s your soul, it’s your connection to the mystery of existence. And when you bring your intentions there, your intentions become very, very powerful. So try this intention out for the law of attraction.



9. What are the Technique to Relaxation. Relax your arms and legs. They don’t need to be in any special position, just as long as they are relaxed and don’t interfere with balancing your torso. You can put your hands on your thighs, but it might be easier at first to let your arms hang at your sides – the hanging weight helps reveal where things are out of alignment. Keep searching for parts of your body that aren’t relaxed. When you find them, (and you will), consciously relax them.
10. Deep Breathing Meditation Technique. Let your attention rest on the flow of your breath Listen to it, follow it, but make no judgments on it (such as “It sounds a little raspy… maybe I’m getting a cold?”). The goal is to allow the “chattering” in your mind to gradually fade away. Find an “anchor” to settle your mind. Deep Breathing Meditation Technique is very easy to adopt for beginners .Beginners may find it easier to count their breaths. Feel the sensation of your breath as it flows in and out of your nostrils at the tip of your nose. Try counting your breath backward from 62 through 1, then simply start again at 62. In between you may and will loose the number as some thought would have interrupted. Once you realize this forgive the thought and go back to last number you remember in your count . Counting backward instead of forward will make you aware of the number . Just become aware of the breath as it goes in and out of the nostrils at the tip of the nose with the numbers. Let the breath breathe itself. To circumvent images that keep intruding on your thoughts, visualize a place that calms you. It can be real or imaginary. Imagine you are at the top of a staircase leading to a peaceful place. Count your way down the steps until you are peaceful and relaxed.



11. Silence your mind. Once you’ve trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially “clearing” your mind. This requires tremendous discipline but it is the pinnacle of meditation. After focusing on a single point, you can either cast it away, or observe it impartially and let it come and then go, without labeling it as “good” or “bad”. Take the same approach to any thoughts which return to your mind until silence perseveres.