Meditation has long been a proven means in Ayurveda to live more calmly and consciously. The beauty of it is that no special knowledge is necessary, because anyone can learn to meditate! Here we show you a few simple meditation exercises that you can try out as a meditation beginner. Just try it out, there is bound to be something for you!
Learning to meditate: How to meditate properly?
First and foremost, take it easy! Nobody becomes a meditation expert from one day to the next. And that's not even necessary! The main thing is that you calm your mind and find inner peace - and feel good about it.
It is quite normal that your thoughts will often wander during the meditation exercises at the beginning. The more you practise, the easier it will be for you to fully engage in meditation. Here we give you a few tips on how to get started with meditation.
Guide to meditation: some tips for the first meditation exercises
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- Find a suitable place where you feel comfortable and won't be disturbed. You can also light a candle.
- Take enough time to be able to calm down. After the meditation you should also plan a few minutes before you dive back into everyday life so that the meditation achieves its full effect.
- Wear comfortable clothes that you can sit well in.
- Feel free to try different exercises If certain meditation exercises are good for you and fun, stick with them. If not, just try something else.
- In the beginning, meditate in small, regular intervals. A few minutes a day is enough at the beginning. After that you can increase step by step.
- Observe, but do not judge yourself! Be kind to yourself and recognise that every step in your development is good and important.
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Feeling good while meditating is something everyone imagines differently. Fortunately, there are many different meditation exercises you can try. That's why we'll show you a few exercises that you can easily try at home as a beginner. We'll explain why the technique might be right for you and give you step-by-step instructions. You can try them all or just start with the meditation exercise that appeals to you the most. It's entirely up to you!
1. mantra meditation: meditation exercises for beginners
A mantra meditation is a good start for all those who find it difficult to concentrate and who want to calm their mind. But also if you have a specific goal in mind that you want to achieve, you can make a mantra out of it and incorporate this into the meditation.
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In principle, mantra meditation is very easy. First choose a mantra that you can identify with. In the beginning, you can start with single words such as peace or tranquillity. However, the mantra can also be something that you personally want to achieve and can consist of whole sentences such as: I open my heart for new things.
Once you have found your mantra, sit down and close your eyes. Now all you have to do is mentally repeat the mantra over and over again until the mind becomes calm and focused. If your mind wanders, simply bring yourself back to your mantra[/su_box].
2. walking meditation: the meditation to relieve stress
If you feel restless and stressed and cannot imagine sitting still for a long time, you might find yourself in walking meditation. But even if you have to sit all day because of work, walking meditation can bring you the necessary balance.
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With walking meditation, the name says it all. All you have to do is walk consciously. Take one step after the other very slowly and purposefully. Pay attention to your breathing and notice all the movements and sensations in your body. Feel the light breeze on your skin and the feeling when your foot hits the earth.
Walk at this leisurely pace for a few minutes to calm down and leave disturbing thoughts behind you. Feel how you strip away the stress with every step. Whether you are outdoors or simply walking up and down in your home is entirely up to you, because walking meditation works everywhere! [/su_box]
3. mindfulness exercises: Meditation exercise for falling asleep
This meditation is not only the basis for all mindfulness exercises, but also a very good introduction to meditative practices. If you can't find peace in the evening, a targeted mindfulness meditation can also help you to fall asleep better.
[su_box title="How it works" box_color="#7AA02B"] Lie comfortably in bed. Now listen to your breath and count each breath. As soon as you reach 10, simply start again at 1. This will take away the pressure of having to fall asleep. Let all thoughts, feelings and sensations that arise during this time simply pass by without holding on to them. Don't judge them and instead return gently to your breath.
Meanwhile, you can go into your body and feel how your individual body parts spread out in bed and gradually become more and more relaxed. Soon your mind will calm down and you will gently drift off to sleep.
4. meditation with music
Music not only reduces stress, but also lifts the mood. It is therefore particularly suitable for meditation. A meditation with music is ideal for you if you want to calm down and become more mindful at the same time. In this meditation, the focus is on experiencing the sound.
[su_box title="How it works" box_color="#7AA02B"] Choose music that you like and that relaxes you. The style of music is completely up to you. From classical music to jazz to new age, everything is possible. However, we recommend that you start with instrumental music.
Now sit down, breathe deeply in and out and concentrate exclusively on the music. Observe what the music does to you and what sensations it triggers in you. You might even learn something about yourself! In any case, you will become more relaxed and collected during the song[/su_box].
5. visualisation: the meditation for letting go
Would you like to take some time out or go on a trip right away? With the conscious visualisation of a place of power, you can mentally travel without moving from the spot. Thanks to this meditation exercise, you can retreat wherever you are to let go and recharge your batteries.
[su_box title="So funktioniert's" box_color="#7AA02B"] Imagine a certain place where you feel good and can draw strength. It doesn't matter if the place is real or only exists in your imagination! Let your imagination run wild and travel to a beach, a lakeside, a forest clearing or even a cosy library.
Now notice as many details of the place as possible. What sounds can you hear there? What does it smell like? Also pay attention to your breathing and feel how you are supplied with new life energy . When you feel strengthened and calmed, you can gently leave the place again. The more precisely you imagine the place, the better the meditation exercise will work. In this way you have your own personal place of power to which you can return at any time and in any place.
6. grounding: finding your centre again with meditation
If you have the feeling that everything is getting on top of you and you are looking for inner stability, you should try a grounding meditation. In this way you can bring your body and mind back into harmony and draw new energy for everyday life.
[su_box title="How it works" box_color="#7AA02B"] Sit down or lie on your back. Now imagine that roots are growing out of your feet or back. The roots slowly penetrate the ground beneath you and grow over several floors until they find fertile soil.
Now anchor yourself firmly to the ground and feel the power of the earth flowing through your body via the roots. Observe how you gradually absorb more energy and become calmer at the same time. Finally, the roots leave the ground again and slowly return to your body - but the power of the earth remains with you.[/su_box]
All these meditation exercises are perfect for beginners. And now it's time to go ahead and try them out! You're sure to find a meditation technique that suits you and that you feel comfortable with. If you take enough time and are patient with yourself, you will also get off to a good start!
