Using a breathing meditation technique is probably the easiest meditation technique that you can learn. You're breathing at this moment, so all you need to learn is how to notice and focus on your breathing.
Start your breathing meditation in a quiet (maybe even tranquil) place. Do your best to make sure you won't be disturbed. Whilst it's not the end of the world, it's frustrating to be interrupted whilst you're learning something new.
It could be an unused room in your house. Or a tranquil park or garden near your home or place of work. Anywhere that's reasonably quiet. Once you're comfortable with doing breathing meditations, you will find that even the "quiet place" isn't actually necessary. You'll be able to relax yourself any time, any where.
You can stand up or sit down whilst you practice breathing meditation. Unless the method you've chosen dictates otherwise, it's your choice.
At the start, simply notice each breath as you breathe in and out. Is your breathing shallow, "normal" or deep?
Next, begin to focus on the breaths you take. Consciously breathe in and gradually fill your lungs. If you're comfortable doing so, hold the air in your lungs for a second or two. Finally, breathe out again. Emptying the air from your lungs as much as possible.
Repeat the process five or more times. You'll likely find that your breathing gets deeper as you do this. You may also begin to feel more relaxed.
Because it's quick and easy, you'll soon be adding the simple technique of breathing meditation to your regular day to day activities. And if you want it to be, it's completely "invisible" to those around you. Because breathing is such a natural activity, you can use a breathing meditation near enough anywhere.
Well done! You’ve just performed your first breathing meditation..
You can find out more about using breathing meditation here.
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There are many different meditation methods available. So which is the best meditation method for you?
In the same way that not everyone wants the same thing from their car, not everyone wants the same thing from their chosen meditation method. Personally, I’ll choose a different method according to the results I’m looking for at that particular time.
This means that there isn’t a meditation method that is definitely right for everyone. Some or all of the reason could be down to personal choice. If you’ve not meditated before, try a few of these popular meditation methods to discover which one is best for you.
1: Breathing meditation. At its simplest, this just involves focusing on your breathing. It’s an easy technique to learn and because it’s perfectly natural for you to breathe, you can perform this meditation at any time, with no preparation and no special equipment.
2: Walking meditation. Again, this is easy and requires no more than a few spare minutes and somewhere to walk. Simply pay attention to your surroundings as you walk – you’ll be surprised just how much you notice that you’ve “never seen before”, even (maybe especially) if the walk is one you regularly take.
3: Binaural Beats meditation. Probably the simplest way to drop into a super-deep meditative state with near enough no effort on your part beyond setting aside some time and pressing “play” on your iPod or CD player. I’ve personally been using this method for a number of years and have had very positive results.
4: Guided meditation. This can be done either live with someone guiding you through the process or by listening to a pre-recorded guided meditation. You can choose the type of meditation you want for this. It can help you to heal your body, take you into a state of deep relaxation, help you connect with your higher consciousness, or whatever else you choose.
Whichever meditation method you choose, do your best to make it a regular habit. You’ll notice a positive change for the better regardless of which meditation method you ultimately choose.
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There are lots of different ways that you can use to meditate.
Each way has roughly the same result, it’s just a different way to reach that result. Much the same as you can probably change your to work – you’ll get there, maybe faster or slower, but you’ll still reach your destination. Take a look at these easy meditation methods and choose the one that you prefer.
Walking meditation
This is a very simple way to meditate. Naturally you’ll be aware of your surroundings and what is going on around you. The beauty of a walking meditation is that you can use time that would otherwise be wasted. Plus no-one else need know that you’re meditating, which can be a benefit when you’re starting out. With a walking meditation, it's a good time to pay attention to how you feel in yourself as well as what is near you. If you have a regular walk that’s around 15 to 20 minutes, that’s great. And if you can keep away from the distraction of traffic noise, even better, although that may not be as easy in busy towns and cities. If there’s a local park, choose that. Or a riverside walk may be worth exploring. Then take yourself for a gentle stroll. Pay attention to the sounds and scents. And, of course, also pay attention to what you see. You may find yourself noticing the vivid colors around you for the first time.
Breathing meditation
A breathing meditation can be as easy or as difficult as you want. At its easiest, just find a quiet place where you are unlikely to be disturbed. Begin to take deeper breaths than normal. Make each in-breath long, slow and deep. If it’s comfortable to do so, hold your breath for a second or two before you release it. Then breathe out slowly. Repeat the process several times – start with 5 or so repetitions and build up to more. This is a simple meditation that can be practiced anywhere and will leave your body more relaxed and ready for the rest of the day.
Binaural beats meditation
Binaural beats meditations operate by playing two slightly different tones – one into each ear. They are usually disguised by music, natural sounds or anything else the author chooses. When your brain hears the two different tones, it is placed into a meditative state. The exact state will depend on the frequency of the binaural beats. You don’t need to worry too much about the science behind this, just know that it works. It’s fantastically simple and is the method I use personally to drop into a very deep meditative state just by listening to an MP3 file for 30 or 60 minutes.
Cosmic meditation
This has become popular in the UK as broadcaster Noel Edmonds attributes his recent come-back to the process. It is also related to the Law of Attraction, popularized by the movie “The Secret”. Cosmic meditation involves reaching a meditative state and then asking the cosmos to “deliver” something into your life. You put the intention out to the cosmos and then - a lot more often than you'd think - you receive your intention back into your life. Cosmic meditation usually takes the form of a guided meditation and is sometimes also referred to as Cosmic Ordering.
Guided meditation
A guided meditation can be performed in person or by listening to an MP3 audio file. There are plenty of guided meditations available on the internet and they encompass everything from regular relaxation through to specific healings. Guided meditations typically last between 20 and 60 minutes. You’ll normally start with a relaxation period to help you get the best from your meditation session and will then move on to the core of the session you’ve chosen. So if you’ve chosen a guided meditation to help heal your body, you’ll maybe be guided to fill your body with a bright white light or maybe some healing sand (which then drains out of your body, taking the toxins with it). Each guided meditation is different – find someone who’s voice is good for you to listen to and follow them!
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