Simple Meditation Techniques for Beginners 

You’ve heard so much about the many benefits that a regular meditation practice can bring to your life, from instilling a sense of calm, relieving stress, and allowing deeper sleep that provides you with more energy during the day while boosting the immune system.

But let’s face it, meditation can be intimidating at first. As a busy working mom, trust me, I get it. So, if you are curious about meditation but don’t really know where to start, then you’ve come to the right place. 

Start small

I think in the beginning, that the best thing you can do is really just to keep it simple and don’t expect big changes right off the bat. Enjoy the process for what it is and keep your expectations in check.  Know that bigger and better benefits and changes will come with time and practice. For now just think about carving out 5 minutes each day.

Work it into your existing lifestyle

Meditation is about taking a breath and focusing.  You don’t have to sit to meditate.  There are walking meditations, even driving meditations, and I personally practice meditations at night lying flat on my back.

Here are two simple techniques that you can practice anywhere, anytime, and for as little as 2-minutes:

1. INHALE & EXHALE

Find a quiet spot with little to no distractions. Make sure that you are sitting upright, whether in a chair or with your back resting on the wall. Close your eyes. As you breathe in, say to yourself (in your mind), “Inhale” and as you exhale, say the word “exhale.” It’s that easy.

2. COUNT TO TEN

Find your quiet place. Close your eyes. Breathe naturally. Slowly start counting to 10.

1...2...3… and when a thought pops into your head, which it will, then start counting to 10 again.  The stopping and resetting is completely normal and a part of the practice so give it to it and forgive yourself. There are many days when I can’t get past the number 4. This is an exercise to help you focus your thoughts on the task at hand, one in which all of us multitaskers need to work on.

3.  USE AN APP ON YOUR SMARTPHONE

My personal favorite is Buddhify, it’s a one-time fee of $4.99 - about the price of a fancy latte and you have it forever. Some other apps for meditation include Headspace, Stop, Breath & Think, and OMG I can Meditate and Breathe.

There’s no right or wrong way to meditate so cut yourself some slack. Like working out, the more you do it the easier it becomes. I’ve personally found that a regular meditation practice, even just 2-minutes a day, keeps me calm when I’m juggling 400 things on my to-do list and helps me to feel grateful in moments of crisis.  

After you give it a go, please comment here and let us know which ones are YOUR favorite. We would love to learn what techniques have worked well for you.

Looking for guided meditation for your workplace?  Give us a call to schedule a regular session.  A balanced life is possible for everyone.

--Mika