10 of the Most Common Meditation Techniques

Meditation aims to relax the mind and the body. It is not a complicated process. There are some simple steps you can focus on and follow to get started. If meditation has been challenging, perhaps you have been trying too hard.

There are many techniques you can use to get started. Meditation is the opposite of our daily activities. It can be challenging to learn how to turn off your mind. This is especially true if you are not used to doing this.

Ten of the most common meditation techniques include:

1. Breathing Meditations
2. Mindfulness Meditations
3. Focus Meditations
4. Movement Meditation or Walking Meditation
5. Mantra Meditations
6. Buddhist Meditations, such as Loving Kindness
7. Christian Meditation or Spiritual Meditation
8. Guided Meditations
9. Transcendental Meditations
10. Progressive Relaxation Meditations

This is not a comprehensive list but simply a list of the most common types of techniques. Not all of the methods are meant for everyone. You might find the Transcendental Meditation practice too complicated. You may prefer a more straightforward approach like walking meditation.

These practices require different skills and mindsets, so only you will know what is right for you.

What Techniques are Ideal for Beginners?

There are several techniques suitable for beginners. A few of these include (Bertone 2019):

• Breathing Meditations
• Mindfulness Meditations
• Focus Meditations
• Walking Meditations
• Progressive Muscle Relaxation Meditations

Breathing practices help you focus on the moment and the breath. Every positive moment of focus reduces time spent on negativity.

Many people breathe shallower during times of stress. Learning how to breathe deeply can help you feel more peaceful and calm throughout the day.

Breathing deeply is also a great way to shift your focus when feeling anxious. The 4-7-8 breathing technique is great for learning because it acts like your body’s natural tranquilizer.

Dr. Andrew Weil’s 4-7-8 Breathing Technique (Fletcher, 2019).

Begin by emptying your lungs.

1. Breathe in through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale firmly through your mouth, pursing the lips, for 8 seconds
4. You may repeat this breathing cycle up to 4 times.

This type of simple technique rejuvenates the nervous system. If it makes you feel a little dizzy, don’t do any more than 3-4 breaths at first. This kind of breathing acts as a natural tranquilizer.

Practicing simple breathing can completely shift your focus and state of mind.

According to the Mayo Clinic (2020), mindfulness is a type of meditation. You focus on being intensely aware of what you are sensing or feeling, moment by moment. You do this without judging or trying to interpret.

Practicing mindfulness might include mindful breathing, guided imagery, or even a body scan meditation where you tune into your body.

Mindfulness means doing something with 100% of your attention and focus. You could also practice mindfulness while washing the dishes. Alternatively, try practicing it while taking a shower.

In regular mindfulness meditation, you might take the time to breathe deeply. You could also scan your body, working your way up from your toes to the top of your head.

Essentially, anything you do with all of your focus and attention could be considered a form of mindfulness.

You can select anything that stimulates your senses. For example, if you chose a yellow rose, you could sit and stare at it. Imagine yourself touching it and feeling its velvety texture. You could also pay attention to any lines or creases in the rose or immerse yourself in yellow.

A focus meditation is about zeroing in on the details of something so much that you don’t see anything else.

You can start by choosing an item of focus, like a candle, and sit comfortably in front of it. As you breathe in and out, notice how the flame flickers or is made of several colors. Please focus on the smells and the sounds, and experience what it’s like to immerse yourself in the candle.

This kind of practice helps you deepen your focus while you hold your attention. You might be surprised at how effective a meditation like this can be.

During the walking meditation, steps are taken after each full breath. The beginning of kinhin is announced by the ringing of a bell twice.

Walking meditation has many modern variations, which can be rewarding and relaxing. The idea behind a walking meditation is to walk in silence as you observe everything happening around you.

For example, you could notice the leaves on the trees if you are outside. You might feel the sun’s warmth. You could also pay attention to the sound your feet make as they hit the pavement or surface.

Walking meditation can heal people with trouble sitting still for regular meditation practice.

The positive psychology blog has a lovely mindful walking article for those who want to explore this more.

You could do progressive muscle relaxation by squeezing and releasing the body’s large muscles. Begin either at the top of the head or at the bottom of the feet. The colored link takes you to a guided audio PMR exercise I created. Find it about halfway down the page.

This type of meditation can be very soothing and relaxing. It is especially beneficial before bedtime. It’s a simple practice that even children can do.

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