Meditation Made Easy: A Beginner’s Guide to Different Practices

In today’s fast-paced world, meditation seems to be everywhere. From A-list celebrities to mindfulness apps, it’s hard to ignore the buzz. But is meditation just a fad, or is there something more to it? Can meditation truly benefit you?

I get it. I used to be a meditation skeptic myself. Books promising out-of-body experiences left me bewildered. Today, I understand, this is far from the truth and I try to take only the points that make some sense from the resources available to us in literature.  The techniques are ancient and are hopefully going to stay a lot longer. 

Recently, I heard a podcast by Sri M. He spoke of meditation as “deconditioning your mind” to unlock a wellspring of inner peace, energy, and wisdom. It resonated with me – a holistic approach to well-being for mind, body, and spirit. Think about getting so absorbed in a hobby (painting, running) that you lose track of time. You might have unknowingly entered a meditative state!

Is Meditation Necessary? My Personal Experience

Absolutely! I have been at my best when I spend time doing something I love (being with nature at a beach or in mountain valleys, walking, sketching, writing, art, and many more besides the focused practice of meditating). 

My journey began in childhood with the practice of Yoga, thanks to my father. But I craved more. In December 2023, I embarked on a dedicated meditation practice, sitting in Padmasana (lotus pose) and following Om Swami’s guidance towards mindfulness (dhyan). 

A World of Meditation Techniques: Find Your Perfect Fit

In my pursuit of knowledge, I realized, there are so many different forms of meditation. 

• Mindfulness Meditation: This is the foundation for many practices. It involves focusing your awareness on the present moment, without judgment, often by paying attention to your breath. You can learn more about mindfulness meditation techniques through resources like Mindfulness for Everyone by the Mindful organization
• Yoga Nidra: Yoga nidra, also known as “yogic sleep”  is a meditation technique designed to induce a state of deep relaxation while remaining completely aware. It’s like entering a twilight zone between waking and sleeping, where the body rests profoundly and the mind becomes clear and focused.  ​​Check What to Know About Yoga Nidra
• Zazen: Zazen, literally meaning “just sitting” in Japanese, is the core meditation practice within Zen Buddhism. It’s a seated meditation technique that emphasizes quiet focus and awareness of the present moment. You can refer to Zazen instructions by Zen Mountain Monastery. 
• Mantra Meditation: By silently repeating a mantra, you create a gentle mental loop that quiets the chatter in your mind and promotes a sense of calm. You can find a variety of mantras here. I believe this goes hand in hand with Bhakti Yoga (worshipping the divine). 
• Transcendental Meditation (TM): TM involves silently using a personalized mantra to effortlessly transcend thought and experience a state of deep relaxation.  The “Transcendental Meditation: https://www.tm.org/” website offers information on learning TM and its benefits.
• Vipassana: Vipassana, meaning “to see things as they really are” in Pali (an ancient Indian language), is an ancient meditation technique originating in India. It’s a self-observational practice aimed at cultivating insight into the impermanent nature of reality and the root causes of suffering. Vipassana Research Institute: https://www.dhamma.org/en/courses/search provides information about Vipassana meditation courses and centers. You can reach the code here. 
• Focused Meditation: Here, you choose a single point of focus, like a candle flame or a mantra (a repetitive word or phrase), and gently bring your attention back to it whenever your mind wanders.  “Headspace: https://www.headspace.com/” offers a great guided focused meditation session for beginners.
• Loving-Kindness Meditation: This practice cultivates compassion, directing well-wishes towards yourself, loved ones, and even strangers. The “Greater Good Science Center: https://ggia.berkeley.edu/practice/loving_kindness_meditation” at UC Berkeley offers guided meditations specifically for loving-kindness practice.
• Kriya Yoga: Kriya Yoga, shrouded in a veil of tradition and secrecy, is an ancient practice aimed at accelerating spiritual development and attaining a profound state of inner peace. It’s a powerful system that combines breathwork, postures, and meditation techniques designed to purify the body and awaken the mind. You can explore further by visiting https://www.kriya.org/
• Kundalini Meditation: Kundalini meditation is a powerful practice that aims to awaken the Kundalini energy, a potent force believed to reside at the base of the spine. The aim is to raise this energy through the chakras (energy centers) to achieve spiritual enlightenment. You can visit https://www.ikyta.org/ and check out resources by Om Swami at os.me too. 
• Qigong: Developed as martial arts, it is a traditional Chinese practice that combines physical postures, breathing exercises, and meditation. You can see resources on https://redthreadinstitute.org/. 
• Tai Chi: Having roots in ancient Chinese medicine and philosophy, dating back thousands of years, Tai Chi combines gentle physical movements, deep breathing exercises, and meditation. It is also known as moving meditation. You can find resources on https://www.taichifoundation.org/. 
• Guided Meditation: Guided meditation is a practice where you use a recording or another person’s voice to lead you through a meditation session. You can find a lot of resources on Youtube. 
• Visualization Meditation: Here, you create mental images of peaceful settings, desired outcomes, or positive experiences to cultivate specific emotions or goals. “UCLA Mindful Awareness Research Center has guided visualization meditations to help you get started.

There are many more practices like the ones followed in religious communities, or drawing and pattern meditations. Confused?

I do not have a specific solution for you. I do have some suggestions 

• Decide that you want to meditate: Don’t do it because it is trending, do it because you want to.  
• Start small: Pick up what seems easiest and natural to you. Aim for just a few minutes a day and gradually increase the duration as you become more comfortable. With some trial and error, you can find out what works for you and focus on that.  
• Do not get overwhelmed: I am there a lot of times. At those times, I remind myself that nothing is right or wrong. Nature has a way to find balance. I will find my balance eventually, and you will too. If you dig deeper, all practices aim at balancing the body, mind, and spirit. 

Once you start, trust me, you will only move forward in your journey. This blog post is just the beginning. In the future, we’ll delve deeper into the reasons to meditate and explore different techniques in more detail. I hope to share my experiences in my journey.