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We don’t need perfect quiet to meditate. Completa silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.
One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.
Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.
A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.
The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.
An essential component of mindfulness is acceptance. Whatever you’re thinking and feeling at that moment is neither right nor wrong. You notice it, and accept it, and move onto the next moment without getting caught up in judging what you’re thinking or feeling.
’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of meditation music San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good
In this meditation, you bring your awareness to different parts 528 hz of your body, commonly starting at your feet and traveling to the top of your head.
Rasmus Hougaard is an internationally acknowledged expert in training the mind to be focused and clear at work. He is the founder of The Potential Project – a leading global provider of corporate based mindfulness solutions operating in 20 countries.
Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.
A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small.
When they do, personal development rather than becoming frustrated and focusing on the noise, “Why is my neighbor having a dance party right now?” or trying to tune it out, “I wish this music would stop,” we can notice our thought, let it go, and return to our breath.
that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.
A short meditation can be five minutes or less. If we feel like that’s not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.