Meditation techniques for beginners

by | Sep 19, 2023 | Beginners, Meditation techniques

Many beginners mistakenly believe meditation is about sitting cross-legged with closed eyes, focusing their thoughts. Little do they know that the world of meditation is vast, offering a multitude of basic techniques made to suit diverse preferences and needs.

In this blog, Alpesh Yoga will unveil 5 fundamental meditation techniques, designed specifically for beginners in 2023. Whether you are a newcomer to the art of inner exploration or seeking to enrich your existing practice, these approaches will guide you on your journey towards inner tranquillity and self-discovery

What are Basic Meditation Techniques for Beginners?

Here are some meditation approaches that we as an alliance-certified yoga school in Goa and Dharamshala, India recommend to try in 2023:

Mindfulness Meditation

Mindfulness meditation is a practice that cultivates awareness of the present moment without judgement. It involves focusing your attention on your breath, bodily sensations, or even the sounds around you. This type of basic meditation technique can help beginners reduce stress, enhance emotional regulation, and improve concentration.

It also lets them foster a deep understanding of their thoughts and emotions, promoting mental clarity and inner peace.


Guided Meditation

A wonderful basic meditation technique for beginners. Guided meditation involves following the soothing voice of an experienced yoga teacher or recorded audio to lead you through a meditation session. Since it offers structure and guidance, it is easier to relax and focus when performing this approach.

Also known as a perfect gateway to explore various meditation styles, guided meditation often focuses on specific goals like anxiety reduction, self-confidence, or deep relaxation.


Breathing Meditation

Breathing meditation, as the name itself suggests, is a fundamental technique that centres your attention on your breath. Known for serving as an anchor to the present moment, it helps practitioners cultivate focus, makes mind sharper, and promotes inner peace.

All you need to do is to Sit or lie down comfortably in a quiet place. Close your eyes and begin to observe your breath. Breathing meditation can also turn out to be an effective tool for regulating emotions and managing stress.

Learn yoga and meditation by joining our intensive yet relaxing 10-day meditation retreat in Goa 

Progressive Muscle Relaxation Meditation

One of the popular basic meditation techniques for beginners to practice in 2023! Progressive Muscle Relaxation (PMR) involves systematically tensing and then relaxing different muscle groups in the body to release physical tension and promote deep relaxation. It can be very soothing and relaxing, especially before bedtime. In fact, it’s so simple that even children can perform it.


Mantra Meditation

Renowned for calming the mind, eliminating depression and anxiety, and improving concentration, mantra meditation is all about repetition of a word, phrase, or sound (mantra) to focus the mind and attain a meditative state. Choose a mantra that resonates with you such as OmRam, or a phrase like I am at peace.

Sit in a comfortable position, close your eyes, and begin repeating your chosen mantra either silently or audibly. This basic meditation technique will provide a sense of inner peace and spiritual connection for many beginners.


Meditation Techniques to Practice: Final Words

Above are some of the most popular basic mediation techniques that beginners can practice in 2023. Remember, meditation is a personal journey and there’s no one-size-fits-all approach. Feel free to explore these methods and find the one that resonates most with you!

Join Alpesh’s 5-day pranayama and meditation course in Goa if nothing makes sense.

Send us an email at in case of queries. Our yoga experts will be more than happy to answer them for you.

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