Are you new to meditation and wondering how to get started? You’re not alone! After twenty years of practice and teaching, I’ve discovered that while some meditation techniques are perfect for beginners, others are best suited for seasoned practitioners. The right technique can make a world of difference in your meditation journey, so let’s explore some effective methods to help you begin.
When selecting a meditation method, beginners should keep these three essential points in mind:
- Keep it Simple – Choose a technique with straightforward instructions so you can focus on the meditation rather than deciphering the steps.
- Focus on Something Basic – Use a simple focal point, such as your breath, to prevent your mind from wandering.
- Engage the Senses – Opt for techniques that incorporate sounds or physical sensations to help anchor your attention. More on this in a mo’.
Reflecting on my early 20s, I remember thinking that mindful breathing was the ultimate meditation practice. I was mistaken! Mindful breathing doesn’t top my list these days, so what does? Let’s explore.
5 Best Meditation Techniques For Beginners
5) Zen Walking (Kinhin)
Zen Walking, or Kinhin, is one of the gentlest forms of mindful movement and much simpler than other mindful movement techniques like tai chi or qigong. In Zen Walking, you walk along a (typically straight) path, paying close attention to the movement of your legs. This practice not only helps improve digestion and reduce stress but also fosters better sleep. Walking naturally boosts mental well-being, which adds to its appeal for beginners. Studies show that walking meditation can activate the parasympathetic nervous system, promoting relaxation and lowering stress hormones like cortisol.1 Even if you find it hard to get into the meditative state, the act of walking outside can significantly enhance your mental health. I love Zen Walking whenever I’m feeling a little down. I’ll just force myself out the door, walk to the nearest park, and do a little Kinhin. It’s so relaxing!
4) Trataka (Candle Gazing)
Trataka, or Candle Gazing Meditation, is a fixed-gaze technique traditionally practiced with a candle. You simply hold your gaze steady on a candle or any plain object, like a mark on a blank wall. This simplicity makes Trataka accessible for beginners who may struggle with complex techniques.
Research shows that Trataka is excellent for improving focus, an area where many beginners struggle. By holding your gaze still, you reduce neural activity and increase concentration.2 It’s an effective way to train your mind to be more present.
There are also some really cool and unexpected effects of this meditation. For instance, I’ve taught it to gamers to help improve their aim. Because Trataka improves vision, focus, and hand-eye coordination it makes you a real sharpshooter! Try it and let me know what benefits you find!
3) Simple Visualization
Visualization meditation involves using your imagination to picture calming scenes, promoting relaxation and reducing stress. For example, you might imagine yourself in a peaceful park with tall trees, blue skies, and the sound of birdsong. This practice teaches you to use your mind creatively to cultivate calm, and studies show that guided imagery can significantly reduce anxiety and improve overall mood.3
For beginners, I recommend visualizing relaxing nature scenes, like being by the ocean. This type of visualization is risk-free and can be highly effective for stress relief. While you can certainly visualize things like achieving your goals, I generally advise against it for beginners. Research shows that such visualizations can inadvertently trick the mind into feeling a false sense of completion, reducing motivation.4 I remember one time many years ago, before I knew what I was doing, I spent hours desperately trying to convince myself that I was rich because somehow that would make it a reality. Ha! How silly! It doesn’t work. Science proves. But visualizing calming nature scenes will help your mental health. That much is scientific fact.
2) Mindful Breathing
You knew this had to be on this list. Mindful Breathing is the quintessential form of meditation in which we simply observe the breath. A great option for beginners is Box Breathing: inhale for four counts, hold for four, exhale for four, and repeat. This structured breathing technique helps calm the mind and keeps us focused.
Mindful breathing has substantial scientific support, as studies show it activates the parasympathetic nervous system, promoting relaxation and countering stress.5 Plus, it can reduce symptoms of anxiety and depression and improve emotional regulation.6 And yes, I do personally do mindful breathing every single day. And yet, while it’s one of the most popular meditation techniques, it isn’t number one here because beginners may find it challenging to focus on something as subtle as the breath. A practice with stronger sensory cues might be preferable because it gives you more to concentrate on. And so, without further ado…
1) Soham Meditation
This is my go-to when I’m teaching absolute beginners. Soham meditation takes mindful breathing up a notch by adding sound and sensation, making it more engaging for beginners. In Soham meditation, you meditate on the breath while chanting “So” on the inhale and “Hum” on the exhale—these are the natural sounds of the breath, lightly accentuated. The incorporation of sound and extra physical sensations makes it easier to focus, which is particularly beneficial for beginners.
The word “Soham” means “I am That,” symbolizing the connection between the self and the universe. This sense of unity can help you let go and be present in the moment. Soham is particularly suitable for beginners because its natural rhythm aligns with our breathing, making it feel intuitive and effortless. I’ve had many students who genuinely struggled to focus, and the slight increase in sensory cues offered by Soham meditation gave these people the slight aid they needed to be able to focus enough to get into the meditation.7
These five techniques are excellent starting points for new meditators. Each method is simple, relaxing, and beneficial to your mental health. Of course, there’s a wealth of techniques to explore.
If you’re ready to dive deeper and develop a personalized practice that truly fits your goals, join me for private meditation sessions. With 25 years of experience in mindfulness and meditation, I’ll guide you every step of the way, helping you create a practice tailored to your needs.
Take the first step towards enhancing your well-being and cultivating inner peace today!
References
- Brown, D. K., Barton, J. L., & Gladwell, V. F. (2013). “Viewing Nature Scenes Positively Affects Recovery of Autonomic Function Following Acute-Mental Stress.” *Environmental Science & Technology*, 47(1), 556-562. https://doi.org/10.1021/es303000v
- Nayak, R. D., & Murthy, R. (2020). “Trataka Kriya—An Ancient Yogic Practice: Its Effects on Cognitive and Executive Functions in School Children.” *Journal of Ayurveda and Integrative Medicine*, 11(1), 88-92. https://doi.org/10.1016/j.jaim.2019.01.003
- Hofmann, S. G., et al. (2010). “The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review.” *Journal of Consulting and Clinical Psychology*, 78(2), 169-183. https://doi.org/10.1037/a0018555
- Pham, L. B., & Taylor, S. E. (1999). “From Thought to Action: Effects of Process-Versus Outcome-Based Mental Simulations on Performance.” *Personality and Social Psychology Bulletin*, 25(2), 250-260. https://doi.org/10.1177/0146167299025002010
- Telles, S., Singh, N., & Joshi, M. (2009). “Effects of a Yoga Practice Session and a Yoga Theory Session on State Anxiety.” *Perceptual and Motor Skills*, 109(2), 357-361.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.