Quick meditation tips for absolute beginners
What's the story
Meditation is an amazing tool that can help beginners reinforce their wellness habits.
It provides an easy way to alleviate stress, boost focus, and improve overall well-being.
If you are new to meditation, you can start with quick sessions. These short practices are easy to fit into your daily schedule and don't take much time.
By adding these meditations to your life, you can slowly establish a strong base for long-term wellness habits.
Drive 1
Breathing focus meditation
Breathing focus meditation is a great place to start for beginners.
The practice requires you to focus on your breath as it flows in and out of your body.
Sit comfortably with your eyes closed for five minutes, focusing only on every inhale and exhale.
If your mind wanders, gently bring it back to the rhythm of your breath.
This calms your mind and improves focus over time.
Drive 2
Body scan relaxation
Body scan relaxation works wonders as another simple meditation technique for beginners.
Lie down comfortably and shut your eyes.
Slowly, bring your attention to different parts of your body, beginning with the toes and moving upwards towards the head.
Observe any sensations or tension in each area without judgment or trying to change anything.
This practice promotes relaxation by enhancing awareness of bodily sensations.
Drive 3
Mindful walking practice
Mindful walking is a meditation that incorporates movement with mindfulness.
Locate a quiet space where you can walk slowly (without distractions) for about 10 minutes.
Focus on every step you take—the feeling of lifting one foot off the ground, moving it ahead, then placing it down again—and notice how this feels across different parts of the foot and other regions (legs or hips) if possible.
Drive 4
Loving-kindness meditation
Loving-kindness meditation encourages compassion through affirmations such as "May I be happy" or "May all beings be free from suffering."
Practice this by simply sitting quietly, eyes closed, repeating these phrases in your mind for five minutes every day.
This technique naturally fosters greater empathy, helping your relationships with yourself and others. It promotes a harmonious coexistence among people across the globe.