5 Basic Meditation Technique
Meditation Technique sounds easy—but is it really that simple? We’re sharing 5 simple techniques on how to meditate and begin your journey to inner serenity.
At the start of a new year, many of us decide to adopt healthier habits. We set goals to become healthier, stronger, more organized, and less stressed.
But by the time February arrives, we often slip back into old routines—leaving us with feelings of regret and frustration for not keeping our resolutions.
Whether or not you set New Year goals, the beginning of the year is a great time to try something new. Why not make this the year you introduce a meditation practice into your daily routine?
For many, the idea of meditating feels overwhelming. The word ‘meditation’ might bring to mind images of ash-covered sadhus in caves, perfectly still monks in orange robes, or long, complex mantra chants.
Thankfully, there are many simple ways to introduce meditation into your life.
Benefits of Meditation
The benefits of meditation are vast. These include reduced stress and anxiety, improved concentration, lower blood pressure, greater self-awareness, and even increased compassion and kindness.
If you’re a skeptic (like me), you’ll be glad to know that Harvard Medical School has conducted extensive research proving the benefits of mindfulness and meditation. Their findings even suggest that different techniques can trigger unique chemical and neurobiological effects. (Check out this article for more.)
So now that we know why meditation is helpful—how do we start?
A common mistake beginners make is trying to ‘empty’ the mind. Many people believe that if their mind isn’t quiet, they’re doing it wrong.
This isn’t true! Meditation is the act of concentration and observation, not eliminating thoughts. Like anything new, it takes practice.
We don’t expect to master yoga asanas, play an instrument, or learn a language instantly. These things take time and commitment—and meditation is no different.
Start small. With just a few minutes a day, you’ll begin to feel the benefits. Over time, meditation becomes more natural and enjoyable.
Here are 5 basic meditation techniques to help you get started. You don’t need to sit for hours—consistency is more important than duration. Aim for 5–10 minutes a day, 4–5 times a week.
Find a quiet space with minimal distractions (yes, turn off your phone!) and sit comfortably.
If the floor doesn’t feel inviting, try using cushions, sitting on a chair, or even lying down. Your comfort is key.
Begin with any of the following techniques. Try them all and see which one resonates most with you.
BREATH AWARENESS
Follow your inhale and exhale as it moves through your body. Notice where you feel the breath—the rise and fall of your chest and belly, the sensation at the nostrils.
Focus on the sound or temperature of the breath. Try counting each breath—up to 10, then back down to 1. If you lose count, start again. This builds concentration.
BODY SCAN
Slowly move your awareness from your toes to the crown of your head, and back down. Shift your focus from one body part to the next, observing any sensations. Consciously relax or soften areas of tension as you go.
LOVING KINDNESS (METTA BHAVANA)
Metta Bhavana means “cultivation of love.” This Buddhist meditation technique encourages feelings of love, compassion, and kindness for all beings.
Start by directing these feelings toward yourself. Then, send love to a close friend, a challenging person, and someone you feel neutral about.
Generate equal compassion for all four and imagine extending your love to each of them.
JAPA
Japa means recitation. Choose a simple mantra—in Sanskrit, English, or your own language—and repeat it silently or out loud.
A good mantra for beginners is ‘OM’, the sound of the divine.
THIRD EYE MEDITATION
Focus your attention on the third eye, the space between your eyebrows (also called Ajna Chakra, the seat of intuition).
Gently return your focus to this spot if your mind wanders. Notice any colors, patterns, or images that may arise.
If you’d like to go deeper into this ancient practice, why not join me at Shree Hari Yoga? We offer unique yoga teacher training courses with a special emphasis on meditation.
We currently provide a range of 100-hour, 200-hour, and 300-hour YTTC courses.
Visit our website for more information on Meditation TTC
