Best meditation exercises for beginners

recharge energy

When you master this meditation practice, you are ready for the other practices.

Do this by taking deep breaths several times. When you breathe in, you imagine that not only the inhaled air penetrates the body, but also a lot of energy. Now close your eyes and follow the energy flowing into your body, from your ears, nose, eyes, forehead, chin, neck, shoulders, torso, arms, abdomen, legs and feet to your toes. The energy runs through your entire body. Most importantly , don’t forget to exhale.

meditation with music

Before you begin this meditation technique, you should have a clear mind and already be relaxed. If you are still restless, we recommend a relaxed walk to calm your nerves. Make sure the air in your meditation room is fresh and good – that way you can relax better.

Let yourself be carried away by calm music and soft sounds – that is meditation with music . Choose a song that touches you emotionally and that you can relax to. Music with mantras are particularly good. This exercise is not about the content of the song, but about experiencing the sound. After listening to it several times you can sing along loudly – no one hears you and it’s not about vocal quality. Sing out everything that’s bothering you.

Enjoy and experience this moment, because there is only you and the music. You leave behind the worries and the grief, all the questions that are currently occupying you. When you can do that, you know what meditation is.

walking meditation

This type of meditation is perfect for people who sit all day or are very nervous – walking meditation. Concentrate only on your body and walk up and down in your apartment. Walk like you’ve never walked before. Pay attention to your breathing, your steps and try to consciously feel your feet. Walk slowly and constantly put one foot in front of the other. Breathe slowly and take deep inhales and exhales. Feel your feet and the upright walk. This is meditation.

Proper Breathing

Do you breathe too quickly and hectically? Then the following meditation technique is just right for you:

Sit upright on a chair or meditation cushion, pull your chin slightly towards your throat and pinch your right nostril with your right thumb. Inhale deeply through the left nostril, then close the left nostril with your right index finger and exhale through the right nostril.

Then inhale with the right nostril and close it again to exhale on the left. You do the exercises alternately over and over again. Make sure that you are concentrating on the breathing and that this does not become a torture for you. Get involved in this breathing exercise – this is the only way it will succeed and your breathing will improve.

After a few minutes you will notice a difference in your breathing. If you don’t notice a difference, then don’t be frustrated – don’t ask too much and relax – then you will succeed in meditating too.

Samatha-Meditation

Meditation has always been very important to Buddhism. Samatha meditation is also called tranquility meditation . It requires full concentration. Make yourself comfortable and close your eyes. Concentrate completely on your breathing. The point is not to get tired, but to stay awake and throw all kinds of distractions away from you. If you do everything right, you will feel a sense of happiness and contentment.

Vipassana-Meditation

Vipassana meditation is also known as clarity meditation. The object of meditation here is called nirvana or nibbana and cannot be attained by concentration alone. In order to do the meditation properly, you need enough time, because this type of meditation lasts between 30 and 60 minutes. First, sit down comfortably. Then, make a fist with one hand and extend your index finger like you’re pointing. Hold this position for a few minutes. Then close your eyes without concentrating on anything. When the mind is clear of thoughts and everything else, you focus on your index finger. By now you should feel your fingers tingling. Even if it seems a bit strange at first, try to observe the feeling. How is it with you? How does it feel?

Do you feel a tingling in your finger? Then on the one hand it is due to the increased blood flow, on the other hand it is the sensations that we perceive at such a moment. Ultimately, our “finger” feeling is composed of our perception of tingling. It takes time to come to this result. The focus is transferred to the tingling of the finger, one concentrates more and more on it. The longer you focus on the tingling, the more you will realize over time. The goal is then to multiply the (touch) mindfulness speed. With enough practice you will succeed in this form of meditation.

Earth Meditation

Get into a comfortable position. Sit relaxed and think about nothing. Imagine that you are surrounded by wet earth. Take in the smell of the earth and try to feel it on your skin. Breathe in and out deeply. As you breathe in, imagine that you are absorbing the earth into your body. Only when you feel really heavy does the meditation technique show its effect. As you exhale, you release the earth back into the environment. You feel free and carefree.

fire meditation

In fire meditation , imagine that you are surrounded by a sea of ​​fire. The flames pose no danger to you. Breathe in and out deeply. The Fire Meditation uses a similar principle to the previous task, only with each breath you absorb the heat in your body and slowly feel the inner warmth in your body. As you exhale, you return the heat. After this meditation technique you should be comfortably warm.

Rosen-Meditation

For the rose meditation, sit relaxed and place the soles of your feet on the floor. Now imagine this: In your heart there is a rosebud that is initially closed, but its petals are gradually opening. The rose unfolds in the body and fills the room with its pleasant scent.

Ball of Light Meditation

Through the light ball meditation you can recharge your batteries and release inner blockages. Lie down comfortably on the floor and bend your legs slightly. The sole of the foot should be flat on the ground. Then close your eyes and imagine a warm light hanging over you. Continue to breathe in and out deeply and calmly, remembering that with each inhale the light flows into the body. Mentally, the light is bundled in your body and under your navel. You will feel a warm orb of light unfold beneath your belly button, radiating heat throughout your body.

Suitable music for your meditation

You can relax best with music and have not yet found the right music for your meditation exercises? We help you with our playlist, with relaxing melodies to meditate on.