TOP 6 MEDITATION TECHNIQUES FOR BEGINNERS - DUDAS - 2025

With meditation techniques, a change is generated in your body, and every cell in your body is filled with energy. There are numerous studies that corroborate the many benefits of meditation.

This has consequences on a psychological level, since as your energy level increases, you bubble more joy. Below I will explain several so that you can choose the one that best suits you and start practicing today.

6 meditation techniques for beginners

-Mindfulness-based meditation

It is the best known form of meditation. The word mindfulness means mindfulness. It is about achieving a state of "flow" in your mind, that is to say, that your mind flows.

To get the flow of the mind through mindfulness, you must learn to let the thoughts flow, without stopping on them, just let them pass. Without giving it more importance than they have.

Mindfulness wants to make us see that having thoughts is something natural as rational beings, therefore we should not avoid or try to fight against thoughts but simply not give them greater importance.

For example: think of anything, whatever you want, but above all, above all, do not think of a pink elephant. What has happened? Have you thought of a pink elephant? When you don't want to think about something, you inevitably do.

The objective is that you recognize your thoughts as transitory, that come and go, like emotions, now I feel sad, but that does not mean that I am a sad person, since in a while I may feel joy.

Mindfulness is a training of the mind.

How to do it?

It is about us being connected to the present moment, with full awareness of what is happening around us, with an open attitude and without judging. Capturing the sensations of our environment, letting thoughts pass.

It starts with small things from day to day.

For example, apply mindfulness in the shower: Feel how the hot water falls over your head, feel the temperature, the pressure of the water, how it moves down your back and your legs. Feel how you massage your head with the soap, each movement and each sensation…

Try to apply mindfulness for the duration of the shower. If the mind wanders at any point, let the thoughts go and return to the sensations of the present.

It is about generalizing it more and more in other daily activities (driving, washing dishes, brushing your teeth, etc.) and incorporating it into your life.

-Spiritual meditation

It is the type of meditation performed by the most devout, those accustomed to prayer. Their communication with God allows them a moment of connection with the afterlife. It is a time to be with yourself.

As with other types of meditation, it is a moment of calm, peace and harmony, a moment of silence that brings clarity of mind and that helps you solve problems and make decisions that worry you.

How to do it…

If you are a believer, take advantage of your faith to find your inner peace. To connect with your inner world, with others and with the world through your God.

Talk about your wishes, concerns, and your thanks.

-Meditation focusing on breathing

Recommended for...

Those people who tend to be very absorbed in their thoughts and have difficulty disconnecting from them.

If you want to clear your mind of all your stressful thoughts, focus meditation is perfect for it.

How to do it

It is about focusing your attention on an object, a sound or a single thought. For example, you can try to keep your attention on your breath for 20 minutes.

Sit with your back straight, close your eyes, and keep your attention on how the air naturally enters and leaves your body.

You can focus your attention at the level of the lungs, how they inflate and deflate or at the level of the diaphragm, how it opens and closes. And how oxygen is distributed throughout your body through the arteries.

You can repeat to yourself: I breathe, I am alive, I exist, I am here and I enjoy this moment.

In this way, the breath can be your anchor. The moment your mind begins to wander during meditation, let the thoughts pass and return to your anchor, the breath.

The more you meditate and the more you train your mind, the easier it will be to disconnect from thoughts and connect with the sensations of the present. In the moments when you feel mentally collapsed, remember your anchor and go to it.

-Meditation of gratitude and kindness

Recommended for

Those who have a tendency to judge themselves too much, to be too critical of themselves and others.

If you feel identified, this type of meditation can help you be more compassionate with yourself and more empathetic with others.

With a meditation based on gratitude and kindness, your level of happiness will increase since it is impossible to feel grateful and depressed at the same time.

How to do it

Sit in a meditation position, with your eyes closed, and generate feelings of kindness and gratitude in your mind and soul. Start by generating these feelings of gratitude and kindness towards yourself:

“I appreciate being able to be seated, resting my body in this chair that welcomes me, I appreciate being able to have this moment for myself, I thank myself for making an effort every day, in my work, in my family, I try to do the things as good as I can… "

Gradually open your focus to other people and, finally, to the universe. The order would be as follows:

• Oneself
• A good friend
• A neutral person
• A difficult person
• The entire universe

-Mantra meditation

A mantra is a syllable or a word without any particular meaning, which is repeated in order to focus your mind. It is not a statement used to convince you of something.

In yoga, the mantra Om is often used to refer to a deep vibration that makes it easier for the mind to focus on a particular sound.

Recommended for

Those who have difficulty focusing their attention on their breath.

The mantra is a word, and thoughts are often perceived as words, so it may be easier to keep your attention on a thought-filling word than to release the thought completely and focus on the breath.

How to do it

Sit with your back straight, close your eyes, and silently repeat a word in your mind over and over again for the duration of the meditation.

As you repeat the mantra, you create a mental vibration that allows your mind to experience a deep level of awareness. The repetition of the mantra

helps you disconnect from the thoughts that flood your mind.

The mantra is a tool that helps you practice meditation. It can be understood as a powerful and ancient word with the intention of helping us connect with the soul, the source of everything in the universe ”(Deepak Chopra).

These are some of the most used mantras in the Hindu tradition:

• Om
• So-ham
• Om namah shivaya
• Om madmi padme hum
• Branch
• Yam
• Ham

You should practice it over a period of time or with a number of repetitions, traditionally 108 or 1008.

With deliberate practice, you will observe that the mantra continues by itself, integrated into your mind, or that the mantra disappears and you fall into a state of deep peace and harmony.

-Motion meditation

Recommended for

Those who prefer a more dynamic type of meditation that includes body movements.

It goes without saying that there is no reason to choose just one form of meditation, but you can do a combination of several forms of meditation and use the one that suits you best at each moment.

How to do it

The most common form of movement meditation is Yoga. With Yoga you consciously perform a series of body movements, that is, you have to focus all your attention on each of the movements you perform.

Feel each movement, feel your body, each stretch, the sensations that appear in the body while doing each exercise, and how your body feels at the end of each of the exercises. Observe what your breathing is like.

As you can see, all meditation techniques have the same goal: to be with yourself, clear your mind, seek inner peace and serenity, live in the

present moment.

From here, each one has its particularities and you can choose the ones that best suit you at all times.

Benefits of meditation techniques

On a psychological level

• Relax: release stress and anxiety and remain in a state of well-being.
• Mental Rest: quiet the mind and free it from your daily worries.
• Happiness: stimulates the areas of the brain assigned to happiness.
• Mysticism: develop your awareness of unity with the whole.
• Emotional: increase your emotional stability.

On an intellectual level

• Creativity: clear your mind to make it more creative
• Concentration: boost your state of concentration and memory.
• Effectiveness: makes troubleshooting easier
• Intelligence: develop your intellectual abilities.

At the physiological level

• Lower your blood pressure.
• Lower your blood lactate levels, reducing anxiety attacks.
• Reduces pain related to tension such as: tension headaches, ulcers, insomnia, muscle and joint problems.
• Increases the production of serotonin that improves mood and behavior.
• Improve your immune system.
• Transform your body into a generator, since you generate a source of internal energy.