Emptying your mind is a concept that seems impossible to most people in the Western world. But in Buddhism, meditation is a common practice that encompasses a multitude of methods. If you’re looking to alleviate stress-induced physical ailments or be happier, mediation is a powerful tool that can reshape your mindset.

Mediation can reap long-term health benefits, but that isn’t the goal; the goal is to be present. Add mindfulness and peace to your life with these best meditation techniques for beginners.

How To Meditate

Even though there are many different ways of meditation, as a beginner, you only should focus on emptying your mind. Completely clearing your mind can be challenging to achieve the first few times. Here are the steps to one of the best meditation techniques for beginners:

• Find a comfortable place to sit or lie down. There should be no distractions.
• Close your eyes. You can even cover your eyes with an eye mask if necessary.
• Breathe naturally for a few breaths to center yourself.
• Direct your attention to your breath, specifically your inhale and exhale.
• Pay attention to your body as you breathe, observing your chest, shoulders, and belly.
• Any time your mind wanders, return to your breathing.

When you’re beginning your journey with meditation, start your sessions slowly with a few minutes at a time. As you become more experienced, you can lengthen the sessions and incorporate more advanced techniques.

Other Meditation Techniques

You can adopt numerous mediation techniques in your practice, depending on what you find most beneficial. Here is a basic overview:

• Mindfulness – In this practice, you allow thoughts to float through your mind without judgment or analysis.
• Concentration – With concentration, focus your eyes on a single point, such as a candle flame, or your mind on a single word or phrase.
• Movement – Walk through nature in this form of mediation with no set path or route. Just be sure to do so in a safe and familiar environment.

No matter which method you choose, mediation can offer a pathway to a peaceful mindset and better physical health.