13 Mindfulness Meditation Techniques For Beginners To Relieve Stress

    13 Meditation Techniques to Achieve Mindfulness

On the lookout for that magic potion to boost your brain power, dissipate the stresses, and protect you from the inside against your vulnerabilities? No, we are not suggesting psychoactive drugs, we are talking mindfulness, the practice that can help us systematically to be present wholly in the moment and be our own best versions! Meditation benefits range from better performance and higher productivity at work, a more comely and positive growth in interpersonal relationships, and curbing of negative stress responses.

For beginners, here are some types of mindfulness meditation techniques to go in-depth with the next time you find yourself in a tizzy, in great despair, or standing at a juncture of life’s decisions–

1. Music Meditation Vibrating the Brain into a Desired Frequency

An advanced meditation technique for reducing anger, stress, warding off depression, and improving brain functions, memory and IQ, meditation through sound technology is scientifically backed. With sounds arranged in a specific pattern of repetition, alliteration, and ellipsis, the brain can be tuned into any desired frequency. By exploring mainly acoustic music pieces, you can discover the musical triggers to your moods. However, the point of meditation is to be completely aware and be present in the moment.

So, you need to tune out if the mind lapses into some distractive narrative embedded in the music, bring your focus back upon each passing note of melody and hail your presence in the moment, without indulging in the drama of the narrative.

2. Mantra Meditation

Mantra is a repetitive syllable, phrase, or word which could be spoken, chanted, whispered, or mentally repeated. Belonging to ancient meditation techniques with its roots in Hindu and Buddhist spiritual practices, the vibratory capacity of mantras is observed to be auspicious, warding off negative frequencies from the mind-field. By engaging in sonorously pronouncing a mantra that confirms strong motivation, compassion, and the power of human will, you can tap into your inner strength to triumph over the obstacles posed in day to day life.

3. Chakra Meditation: Reviving Your Energy Sources

The chakras are circles of different potentials concentrated in various zones in your body-mind being. A balance maintained in the chakras is the key to vibrant health. Chakra meditation techniques help in locating your fears and vulnerabilities, emotional excesses, or physical shortcomings in these 7 circles of concentrated energies. A very powerful mode of meditation, this form of practicing mindfulness has to be guided.

4. Breath with Love

Find a comfortable cove to sit or lie down and start to breathe in strong, deep, and slow breaths. Observe how your belly moves up and then compresses on exhalation, the sweep of air freshening you and then leaving you clean and open for new possibilities. If the mind wanders, don’t be too hard on yourself, acknowledge the straying away and move gently back into your breathing zen meditation technique.

5. Register Passing Sensations

Sensation can be as transient as visions from a moving train, but make it a point to observe each one in all their depths and dimensions. Move your concentration gently through your body, recognize the closing of your eye lids, the sensation of cool air on your skin, the touch of a feather, the slight whirring sound of a propeller, and even the occasional deadness’ or dullness one might feel. Without judging, register all passing sensations during your mindfulness meditation.

6. Recognize Your Emotional Triggers

While figuring out how to start meditating you must become attentive of your emotions. Without orienting yourself for changing or moderating the emotions, or even to understand them in all complexities, just focus on how each ounce of happiness or weariness come and go. Note the triggers if any, experience in detail how one emotion dissipates, transforms, or is replaced by another over a long period or by a quick snap.

7. Expand the Space between Urges and Fulfillment

Express wish fulfillment might feel deeply satisfactory for the moment but the method often make us lose track of fathoming our own true selves. When you wish to know yourself beyond the fact that you crave to shop, binge eat, or drink you need to meditate by expanding the space between the occurrence of a craving and its fulfillment. Observe how they arise, out of which situations, and how the cravings or addictions translate into psychosomatic symptoms. Be a silent observer of the whole process taking place within you by expanding the space between recognizing there is an urge coming on and your response to it. Instead of stressing out over the discomfort, tell yourself, it will pass on its own.

8. Do the Chores

One of the most effective of the different methods of meditation is to tune up the focus in day to day living. Pick the most mundane of chores to be mindful about, like washing the dishes. There are plenty of sensations to register through mindfully performing this activity, from the scent of the soap to the feel of water running down your hands. Engage in the observation.

9. Mindfully, Take a Walk

To take a mindful walk amidst nature can be a brilliant way to explore how to meditate for beginners. “Walk as if you’re kissing the earth with your feet”, as Thich Nhat Hanh will describe it!

10. Mindfully, Grab a Bite to Eat

Instead of eating as an automatic response to hunger impulses, start concentrating more in the act. Register every smell, taste, and touch of the food and be fully present when you consume.

11. Try to Engage Deeper With People

One way of mindfulness meditation can be to engage and notice people fully when in their company. Instead of taking your companions for granted, try to know them better, notice the tenor of their voice to how the look in their eyes chance with change in the mood of your interactions.

12. Watch Your Thoughts Come and Go Like Floating Clouds

Imagine the thoughts in your head like clouds passing across an empty sky. Make sure to take a step back from the passage of thoughts, keeping yourself uninvolved in the drama but taking note of everything. Keep away your judgment and analysis, focus wholly upon watching them silently and with indifference.

13. Find Things You Love Doing

Mindfulness meditation becomes natural and effortless when it comes to something you love to do. Be it painting a picture or taking a hot bath, be wholly present as you cherish the activity.

Lastly, be persistent in your efforts to be meditative, the effects are bound to come!

Author Details

Om Singh


A born nomad, Om is always on the lookout for interesting places to visit. It took him 25 years of his life to realize where his true calling lies, but once that was done, there’s been no looking back. Since the last ten years that he is on the go, he has been sharing his travel experiences by writing about them. Currently, he's blogging at Retreat Kula.

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