Meditation Techniques For Beginners

By | May 15, 2019

Some meditation techniques for beginners are simple, effective, and relaxing. It can be quite enjoyable in learning different ways to attain peace of mind.


Body mind soul spirit meditation


We have already learned in the previous article “All about meditation” on the true purpose of meditation at a deeper level.

However for those who are just starting or wanting to learn how to meditate.

Learning the basics would be more beneficial than getting involved with various detailed forms of meditation.

Once you become familiar with how to prepare yourself, you will then become more comfortable with yourself when going into meditation.

Through regular practice, you can later expand and focus on deeper thoughts and actions that will be beneficial not just for your body and mind but for your soul and spirit.


Prepare your thoughts.


Before you start your meditation, you will need to prepare ahead.

Ask yourself before going into meditation.

What is your purpose? What is your Goal?

Like anything else preparation is the key to success


Do you wish to learn just how to relax?

Perhaps you want to learn how to calm the many thoughts running through the mind.

No need to make a long list just a couple of ideas like the ones suggested above is enough for now.

This is not much different from building a house, a website, or anything else.

To achieve something regardless of the issue requires some thought and preparation before you start.

There can be many different reasons or techniques for going into meditation.

There will also be more articles discussing this later as there are too many to go into detail in one article.

This article will focus on preparation, along with how to relax before you go into a meditative state.

Once you are accustomed to learning how to relax prior to meditation through regular practice, this will become an automatic process, which should only take a few minutes going into any meditation.

Prior to starting meditation, some love to light incense sticks, candles, and even have some relaxing music.

I love the sounds of the ocean waves which in reality help produce the negative ions conducive to relaxation and calmness of mind. 

This is one of my favorites amongst many I have at home. 



Ocean Waves Meditation Music

Ocean Waves Meditation Music



Let’s Start


For now, let us work on the preparations, and the basics and how to relax for meditation.


1. Preparation and Change of Clothing.

Especially if you are meditating after you have come from work. The last thing you want to do during a meditation is to be in your work clothes with all that negativity built up during the day


There are two parts in the main preparation stage.


The first of the two parts are: 


Have a shower. The reasons being:


  • You just came home after a long day and attached to your physical body would be various elements such as sweat, dirt/dust and the many other forms around your body.


  • Along the day as you are in contact with many forms of energy such as emotions, anger, frustration ETC, these have become attached to you around your auric field surrounding your body. It can come from your fellow workers regardless of whether you had any issues with them or not as any negative energy as mentioned above can become attached to you many times without you even knowing.


By having a shower not only can it refresh you after a long hard day at work but if you image while cleansing your body that any energy attached to you that is not for your highest good is being washed away along with the water down the drain. In thinking this way you will be amazed how much better you will feel just with the shower itself.


  • The second part of the preparation is Change of clothing.


Main reasons for this:


  • Change into something you are comfortable wearing and if you can choose a light color such as white would be great to represent the purest of energy around you. But the main part is to wear light and comfortable clothes nothing too heavy on the body.


  • Ensure that whatever you wear is loose fitting so no need to ear any belts, or even bras if you can as you are home. Just make sure you feel comfortable in the clothes you have chosen.


  • Also, no need to wear shoes or slippers and it is best to be in bare feet as you want to feel the connection with the Earth and ground beneath you. If you tend to have cold feet then socks are fine as long as they are not too tight on the feet.


Make sure it is comfortable but also will keep you warm as when you are in a relaxed state such as in meditation your body temperature will be lowered similar to when you go to sleep your body lowers its temperature as well.

You do not want to be trying to relax or be in a meditative state and start to feel cold because that won’t work out well.


2. Choose your place of stillness.


Here you will need to find a place where you will not be disturbed during your quiet time during your meditation.

It is best if you can create the same area every time you meditate or just want to relax and to be on your own.


As this will be, your private place and quiet time meant for you.


If you have anyone living with you let others know you are not to be disturbed during your quiet time and for them to keep the noise down.

Take that phone off the hook too so that it does not distract you during your quiet time.

Should you live or be on your own, ensure that the phone is off the hook along with mobiles, and other devices are turned down or off.

It is best if you are away from electrical appliances such as TV’s, computers, Radios, etc.


3. Relaxation Technique


One of the first things you will need to do before you begin to meditate is to learn how to relax your body.

If you think about it, how can you go into a meditation and seek peace within when your body hasn’t learned to relax?

OK, these are the first stages to get ready for meditation.

Just like an athlete would warm up their muscles before a race or a jogger who stretches their muscles before going for a run.

Here you can consider this as your warm-up before going into meditation.


Meditation Warm-Up


4. Position


It is best if you can sit down either on a cushion or in a chair, just make sure you keep your spine straight and you are not in a slouching position.

Sitting in a lotus position is not a necessity. You can sit with your legs crossed as shown in the image if you wish. 

If you have your back against the wall and need extra support you can place a cushion supporting the lower back.


Sitting position Meditation techniques for Beginners


The straight spine is necessary as the body’s energy needs to flow through.

You will learn more about the body’s energy flow with the body’s Charkas in another article.

 When sitting on a chair ensure that your legs are flat on the floor, and where possible, being barefoot is preferable.


Meditation Technique for Beginners Sitting Position chair


If not or if you have cold floors then wear some socks (preferably woolen ones as these are natural, not artificial) to keep them warm but take any other footwear off.

Place your hands gently on your lap you can have them either palm down on the lap or palms up.

There is no need at this stage to worrying about finer positions of the hands and fingers. 

You can meditate and relax just as well sitting in a chair, on a cushion even lying in bed (however lying in bed you will most likely fall asleep).

At this stage, you are working on relaxing your body, so be as comfortable as you can for you.

I have found through personal experience sitting in a chair for me was my first choice followed by sitting on a cushion when I first started.

The reason being the chair not only gave the greatest support in posture but when you first start and are or might be afraid of the falling feeling sitting just on a cushion.

However, once you practice daily you will be comfortable in any position.

For now, just pick whichever one makes you feel at ease you can always try either one until you find your niche in positions.


5. Breathing

Once in position, you can commence your relaxation exercise to your meditation.

You will find that before starting meditation, it is better to release the outgoing breath via the mouth as you force much of the tension out then.

Before you close your eyes just take in some deep slow breaths through your nose inhaling from your diaphragm, not your chest.

Hold it for 3 or 4 seconds if you can and then on the exhale through the mouth with a strong ha type sound.

Do this for about five breaths

This will help to release some of the tension held within you.

Now you can now close your eyes, this time taking some slow, deep and gentle breaths via the nose.


Don’t forget to breathe through the diaphragm!


(Note: Always breathe in from deep within the diaphragm as breathing from the chest is shallow breathing and won’t be beneficial for you).

Now as you breathe in slowly exhale this time via the nose unless you have difficulty exhaling due to blockages or other reasons then the mouth is fine.



Have you noticed it?


Have you seen swimming competitors just prior to getting on the starting blocks, how they take some quick forceful breaths in and out while also shaking their arms and legs?

This is a similar pattern here.

You are releasing some of the tension built- up and is a quick way to take that edge off before you start the real action.

In your case going through the relaxation and meditation modes.

Should you have some difficulty in inhaling or exhaling via the nose then open the mouth slightly, inhale and exhale gently allow this to be a relaxed and continued long action.

It may seem minor but can be a major hindrance when meditating as this can take away from your original focus, which then becomes counter-productive.


6. Focus and release. Inhale, Exhale


This is where you begin to develop your focus abilities and after a while of continuous practice, the steps to date should not take more than a few minutes.

Now that you have prepared yourself as per above you are seated and relaxed.

From this point on you will be focusing on relaxing your body in stages via your breath.

The breathing helps your body know this is the time to relax and let go of its own tensions.


White light explanation


The White Light is the pure energy of the universe it is also considered as a protection light in many circles of spirituality.

Another aspect, which will be discussed later in more detail on Charkas, the White Light can be used in the balance and realignment of the Charkas and energy fields, which is one of the other major forms of meditations that will be given later.


White light explanation The purpose of the White Light is the pure energy of the universe it is also considered as a protection light in many circles of spirituality. Another aspect, which will be discussed later in more detail on Charkas, the White Light can be used in the balance and realignment of the Charkas and energy fields, which is one of the other major forms of meditations that will be given later.


So now when you close your eyes with your hands on your lap, with each breath you inhale imagine a white light coming down from the top of your head (this is known as the Crown Charka) and as you inhale, imagine this light flowing through your body slowly and gently.

This white light will gradually progress throughout the whole body, for now as this may be the first time there is a need to focus on parts of your body in stages.

Later as you become familiar that same white light will enter your body instantly and fully throughout your body with each breath you take.


To Commence


Best to read what is below first and maybe a couple of times before you start so you are aware of what to do. 



Inhale via the nose and visualize the White Light (if you can’t visualize just know it is there in due course you will be able to see the light and other colors when the time is right).

So as you inhale imagine the light entering the top of the head and as it enters, feel the pure energy of the light relaxing the forehead then the eyes, ears, and nose covering the whole head.




On the exhale, release the white light via the nose or mouth (as stated earlier) this will allow the light to take away from your body any negative energy held.

Do not worry about where it is going, as once released that will be taken care of by the universal energies around you.

As you exhale feel the release of any tension from your head region and relax.




Inhale, again feel the white light entering via the crown

This will help to release any blockages in communication (throat area) along with the stressors of life you are carrying and holding on to (The Shoulders and Arms).




Exhale, feel, or see those unwanted energies expelled away from your body in the ether of the universe.




Inhale the light as it travels down the head, throat, shoulders, and arms allow it to continue into the chest and lower abdomen area.

This will help cleanse some of the fears you may have with self-love and personal power which when worked on will cleanse and strengthen.




Exhale again and imagine as before with the negative energies being expelled from your body with each exhale.




From here, the light will continue with the same pattern and move forwards further down along the lower stomach, hips, and pelvic regions.

This will help release any negativity relating to any emotions and also the strength and balance in life.




Allow all the unwanted feelings from your emotions that may be taking hold of you whether it is from work, home, and anywhere else.

Let the light take away those feelings and know that through the negative release you are being strengthened once more.




On this final stage inhale in the same way where the light finally travels the full length of the body down and down both legs and into the souls of your feet.

This will help cleanse all the feelings you may have in holding on to your emotions and give you the ability to stand your ground.




Through this final release, know that, as these negative energies are being you are becoming more relaxed and at peace.


Final Scan


Now you are in the end stages of this relaxation meditation.

Now once more as you inhale, instead, of releasing unwanted energies within, allow the White light to fill your entire body in one go.

Feel it re-enforce the light that is within you and this time on the exhale instead of releasing any negative energies you are now expanding from the inside and radiating outwards all the goodness from within.

As this radiates outwards your positive energies are also being felt by others, which in turn will help them along their pathway. 


Warm Down


Do this final inhale and exhale five times, after the fifth time, inhale and slowly in your own time open your eyes but stay in your position for a minute or two. 

This will allow your body and mind to re-adjust back in the present.

Regain your focus with each intake and outtake of air gently and slowly awaken back in this physical state.

Now that you have woken, slowly get up, stretch your body feel the refreshed, and invigorated self.

This White Light Technique is great for beginners as well as those who may have slowed down or haven’t meditated for a while.

The more you practice, the easier it will be to perform all the actions above within a few minutes.

Once you have become accustomed to relaxing the body it is best to incorporate this technique into any other meditation later down the track.

In the next article, we will work more on colors and energy healing for your body.



21 Day Meditation for Weight Loss Challenge

Are you up for this, Then take the challenge now and gain better health for you and your loved ones.






So how did you go?

I would love to hear from your experiences that you had, what sensations did you feel. What other experiences came about?

Please let me know in the comment below as your input can also help others along their way.


As Always

Namaste The Journey begins with you. Andre




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