What is the goal of meditation? The Answer? None.
Meditation is the practice of being fully immersed in the present moment by not indulging in the thoughts of the ego. It is more training of the mind to direct focus and concentration on one element.
This single element may be a single sound, a single word or thought, a single image or even the person’s own breathing.
Calmness and peace are brought into the mind’s focus, and thereby replace feelings of worry, stress, and depression. Negative thoughts can be replaced with positive ones in this manner.
Below are 6 meditations for beginners videos that you can use to expand and explore different meditation techniques. These are some of the best videos for explaining these very important meditation concepts. Enjoy the journey!
VIDEO: Meditation Advise For Beginners – Mingyur Rinpoche
Don’t worry about the quality of your meditation, says Mingyur Rinpoche.
Here are 6 simple meditation techniques for beginners that anyone can do. Start with mastering breathing meditation, and then try the others once you have reduced your mind chatter.
1 – Mastering Breathing Meditation
Focus on the breath only, trying to not follow any conceptual thoughts. Breathe in and out, counting 1, 2, 3 and so on up to 10 without getting distracted. This may sound easy, but it is only when you start to meditate that you will discover just how full of (not very important) thoughts your mind is.
You may not get past 1 in your first session before getting distracted, but that’s fine. Keep up the practice. Start for 5 minutes each day and gradually add on a minute or 2 each week, until you are able to meditate for 20 to 30 minutes without getting distracted and fidgety. This is your best place to start for meditation techniques for beginners.
VIDEO: 3-Minute Mindful Breathing Meditation (Relieve Stress)
Feel more settled and calm by spending a few minutes focused on your breathing. A 3-minute Mindful Breathing mindfulness meditation created by Stop, Breathe & Think.
2 – Scan Your Body Meditation
As we continue on with this meditation for beginners videos. Focus attention on different parts of your body as you sit. Become aware of your body’s various sensations, pain, tension, warmth or relaxation. If there is a pain, imagine that area is being bathed in a healing white light. You can also use it as part of your breathing meditation, breathing in healing, breathing out the pain.
VIDEO: Body Scan Meditation
Life can be challenging. Taking time to be mindful – to stop and notice what’s going on within you and around you – can help with recognizing and reducing stress, anxiety, and other intense experiences. This mindfulness resource for meditation techniques for beginners is available to support you in exploring, establishing or further deepening a mindfulness practice.
3 – Repeat A Mantra Meditation
You can create your own mantra, whether it’s secular or religious. A secular one might be the word “peace,” or the phrase “live in the present.” Examples of religious mantras include the Lord’s Prayer in the Christian tradition, the holy name of God in Judaism, or the OM mantra of Hinduism, Buddhism, and other Eastern religions. This can be done as one part of your breathing meditation techniques for beginners, or for an entire session.
VIDEO: Mantra 101 – How To Choose a Mantra
Looking for more insight on how to choose a mantra that can best support you in your meditation practice and life?
4 – Prayer/Blessing/Loving-Kindness Meditation
The word prayer in Tibetan means ‘wish path’. You are wishing for something to change in your life. The word blessing in Tibetan means ‘waves of transformation’. Again, you are not praying to an external deity, you are working towards transforming your life for the better.
And how much better would it be to do this work not just for yourself, but for all living beings?
Imagine that when you breathe in, you are taking away all the pain and suffering in the world in the form of black smoke, and sending out love and blessings in the form of pure white light bathing everyone in love and enlightenment. This meditation techniques for beginners can be done for the whole of your meditation or one part of your breathing meditation.
You can also set an intention, for example, you can dedicate your practice for the day to everyone suffering from cancer, or caught in a terrible hurricane. If you’ve ever met anyone you feel has ‘positive energy’ and lights up a room when they walk in, you will get an idea of just how powerful caring for others can be.
Of all the meditation for beginners videos, this is one of my favorites. Enjoy.
Metta Loving Kindness Guided Meditation
Metta loving kindness guided meditation:
Would you like to be more kind toward yourself?
Want to increase self-love?
Awesome, this is the perfect practice for you!
Metta or Loving Kindness meditation allows you to increase self-love and love of others by opening your heart.
It will even increase your love for irritating or difficult people!
You want to be less irritated, right? 🙂
Metta aids in forgiveness as well.
Metta Loving Kindness makes you kinder, friendlier and more compassionate.
It is a meditation practice that transforms your heart & life by repeating simple phrases in your mind.
The phrases you repeat in this meditation are:
May I be safe
May I be healthy and strong
May I be happy and peaceful
May I live with ease in this world
VIDEO: Metta Loving Kindness Guided Meditation
5 – Attitude Of Gratitude Meditation
As you sit breathing, think of all the people who contribute to your life each day. Start with the closest people to you, family, friends, colleagues. Gradually widen out the circle to include other people like the man who delivers your groceries.
Think about your lettuce, the person who put it on the store shelf, the person who drove it to the store, the one who picked it, the person who planted it, the farmer who owns the land, and so on. You can also list all the things you are grateful for in your life such as good health, a job that pays you money, etc.
There is a wonderful story about a wise teacher living in a poor village that is hit by an earthquake. The foundation cracks in one of the houses, revealing a treasure chest full of gold and jewels. Everyone points in amazement and says, “Look! They’re rich!” The wise teacher shakes his head. “They were ALWAYS rich. They just didn’t know it.” If you’ve been taking everything for granted, or feeling discontent, it’s time to become aware of just how rich you really are.
VIDEO: Gratitude Meditation
It is impossible to feel stressed and tense when we feel grateful. Here is a gratitude meditation that will help you foster the feelings of gratitude When we feel grateful on a regular basis, our mood improves, we feel content and we tend to live life with a fuller appreciation of all the blessings that we have!
6 – Mindfulness Meditation
This meditation techniques for beginners can be done anywhere. To be mindful is to pay attention, not just be on autopilot as you wash the dishes or eat your dinner in front of the TV. As you wash, pay attention to the feeling of the water, the soap, the smoothness of the dish, the coarseness of the dish scrubber. Take pleasure in the little things that all make up this otherwise mundane task most of us rarely think about.
When eating a meal, eat slowly, chew thoroughly, note the taste of the food, the way it feels in your mouth, compare and contrasts textures and tastes, and so on.
Understand, this one meditation for beginners video is so vital, being mindful is one of the most important concepts that you need to focus on and bring into your daily life.
VIDEO: Mindfulness Guided Meditation – 5 Minutes
This is a mindfulness video that is a guided meditation by Dr. Robert E. Dinenberg and has been layered with ocean waves. This video is used for Experimental Research and should not be considered original material or works by Dr. Robert E. Dinenberg.
7 – Candle Flame Meditation
This helps you focus and is a great lead-in to any of the other meditation techniques for beginners. Just be sure to keep out of reach of children and pets, and to blow it out when you are done. An electric candle will also work, though you won’t get the same degree of flickering.
A Candle Meditation can be used to help clear your mind and increase your ability to focus. You can do this is by lighting a candle and focusing directly on the flame.
You can download and use the guided meditation audio mp3 to learn how to perform a guided candle meditation. This is a great meditation for beginners video to get started on your practice.
VIDEO: CLICK HERE for an excellent podcast: “Guided Candle Meditation – Step By Step Guide” on Meditation Life Skills.
TOP TIP: Avoid Judging Your Meditation Sessions
Don’t judge your meditation sessions as good or bad. Distraction is natural and practice will make things easier over time. Your mind will wander during meditation, no matter how long you’ve been practicing. If you’re meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you’re focusing on. Return to the breath.
There are many methods of meditation techniques for beginners, as we have discussed above. Once you have mastered these 6 simple meditations, you will find which ones work best for you in terms of improving your life, and which you enjoy doing.
A good meditation teacher will tell you to, “Practice like a child at play,” in other words, to be absorbed in what you are doing, yet having a lot of fun.
Another wise teacher once said, “Practice like your hair is on fire.” Don’t waste time. Make the most of each opportunity you have to practice, and see what a difference it can make in your life.
As a beginner meditator, it’s natural to have questions. Let’s look at a few you will no doubt wonder about as you progress on your meditation journey.