What are the Best Meditation Techniques for Beginners?


Meditation is a powerful practice that can bring numerous benefits to our lives. For beginners, it can be a transformative journey towards inner peace, clarity, and self-discovery. In this article, we will explore the best meditation techniques for beginners. These techniques have been carefully selected to help you establish a strong foundation in your meditation practice.

1. Mindfulness Meditation

Mindfulness meditation is a popular and accessible technique for beginners. It involves paying attention to the present moment, without judgment or attachment. To practice mindfulness meditation, find a quiet and comfortable space, close your eyes, and focus on your breath. Notice the sensations as you inhale and exhale, and gently bring your attention back whenever your mind wanders. This technique helps cultivate awareness, reduce stress, and enhance overall well-being.

2. Loving-Kindness Meditation

Loving-kindness meditation, also known as Metta meditation, is a practice of cultivating unconditional love and compassion. This technique involves repeating positive affirmations or phrases, directing them towards yourself, loved ones, and eventually towards all beings. Start by sitting comfortably, closing your eyes, and silently repeat phrases such as “May I be happy, may I be healthy, may I live with ease.” This practice helps develop empathy, kindness, and a sense of interconnectedness with others.

3. Guided Visualization

Guided visualization is a helpful technique for beginners who may find it challenging to quiet their minds. It involves visualizing specific images, scenes, or experiences to induce relaxation and focus. You can find guided visualization recordings or apps that will lead you through different scenarios, such as walking in nature or imagining yourself in a peaceful setting. This technique enhances creativity, reduces anxiety, and promotes a sense of calmness.

4. Mantra Meditation

Mantra meditation involves repeating a word or phrase to focus the mind and cultivate a sense of inner peace. Choose a mantra that resonates with you, such as “Om” or “Peace.” Sit comfortably, close your eyes, and softly repeat the mantra either aloud or internally. As you repeat the mantra, let go of any thoughts or distractions, and immerse yourself in the sound and vibration of the words. This technique helps quiet the mind, deepen concentration, and enhance spiritual connection.

5. Body Scan Meditation

Body scan meditation is a technique that promotes mindfulness and relaxation by systematically focusing on different parts of the body. Start by lying down or sitting in a comfortable position. Close your eyes and bring your attention to your toes, gradually moving upward through each body part. Notice any sensations, tension, or areas of discomfort, and allow them to soften and release. This practice helps increase body awareness, relieve physical tension, and promote overall relaxation.


As you embark on your meditation journey, remember that consistency and patience are key. Start with shorter sessions and gradually increase the duration as you progress. Experiment with different techniques to find what resonates with you the most. The best meditation technique for beginners is the one that brings you joy, peace, and a deeper connection with yourself. May your meditation practice bring you profound insights and transformative experiences on your path towards inner growth.

Remember, the Urban Monk team is here to support you every step of the way. Happy meditating!

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Dr. Pedram Shojai

NY Times Best Selling author and film maker. Taoist Abbot and Qigong master. Husband and dad. I’m here to help you find your way and be healthy and happy. I don’t want to be your guru…just someone who’ll help point the way. If you’re looking for a real person who’s done the work, I’m your guy. I can light the path and walk along it with you but can’t walk for you.