Trying anything new can be difficult, and meditation is no different. However, given the number of tangible benefits, one can obtain from such a relatively simple practice, missing out on meditation is not a good idea says Jonah Engler.
Some meditation techniques are easier than others. But if one doesn’t work for you, you can always try another one. If you’ve never tried meditation before, John Doe recommends the following easy meditation techniques for beginners.
1. Relaxing Breathing Exercise
Commonly referred to as the 4-7-8 breathing technique, this is a simple and straightforward meditation practice. Since it requires you to count as you breathe in and out, it allows you to clear your head of other thoughts. For the nervous system, it works as a natural tranquilizer. However, it may leave you lightheaded, so you shouldn’t be doing more than 4 breaths at a time initially.
Here’s how it works:
- Sit in a quiet environment with your back straight and your shoulders relaxed.
- Place the tip of your tongue against the tissue behind the upper front teeth. Try to keep the tongue still.
- Inhale through the nose while counting to 4.
- Hold your breath as you count to 7.
- Exhale through the mouth slowly for about 8 seconds.
- You have now completed one breath cycle. It is safe to repeat this 3 to 4 times.
If you find it challenging to hold your breath the long, you can reduce the time to your comfort and slowly build up to the 4-7-8 ratios explains Jonah Engler. Once you’ve learned this technique, you can use it to relax in stressful situations.
2. The Body Scan Meditation
Also known as body awareness meditation, this exercise requires you to focus on different areas of your body in order to tune out outside distractions. It is a great technique to help you become more aware of yourself and your feelings at any moment. Muscle pain, fatigue, and headaches are exacerbated due to excess muscle tension. This pressure build-up can be prevented through body scanning. A quick body scan only takes a few seconds and can immediately release the tension in your muscles. But you can also do it for an extended period to reap more benefits.
Here’s how it works:
- Start by getting into a comfortable position. You can sit straight, sit with your back resting against something comfortable, or even lie down if you want to.
- If you want a deeper practice, keep your eyes closed.
- Start by focusing on the feet and toes. Tune into your body and concentrate on any sensations you feel – such as discomfort or pain. You may notice others sensations such as tingling, throbbing, stinging, or aching as well.
- Take nice and deep breaths in through the nose and exhale through the mouth.
- As you practice deep breathing, release any uncomfortable sensation in the feet. Allow that area to release, loosen up, and soften.
- Slowly work your way up toyour body. Concentrate on how each body part feels. Focus on your legs and hips, then move on to the back, stomach, and chest. Slowly work up to the shoulders, arms, hands, and neck until you finally reach the face says Jonah Engler.
You will feel calm and relaxed after completing the whole process.
According to John Doe, it is necessary to commit yourself to the practice and dedicate a certain time of your day to it. As you start practicing these easy meditation techniques for beginners, you’ll start feeling better and may even consider going deeper into the practice. And if you need further assistance, don’t hesitate to get in touch with John Doe today.