In this article I cover 3 easy meditation techniques for beginners. They do not require time specifically allocated to them.
Even though the article is entitled “for beginners” these techniques can also be used by more experienced practitioners.
3 Easy Meditation Techniques for Beginners: #1 “White Light Shower” Meditation
This meditation is perfect when you feel you need to clear your aura from negativity, be it your own or an outside influence. It is also good for grounding when you feel nervous or anxious and want to re-connect to Earth to feel calmer.
You can record it and play back or read few times, get sense of it and direct yourself in your mind.
Find a safe place to meditate. Sit with your spine straight or lie down. Close your eyes and mentally relax your body.
Now imagine bright white light shining down on you from above your head. It slowly enters your body through the Crown Chakra and goes down through your face and neck.
See in your mind’s eye how it is spilling into your arms, hands and fingers. Imagine now that it comes back up towards your shoulders and goes down your body.
Visualize it entering your legs and going into Earth through your feet. In your mind’s eye notice that the energy that goes to Earth is grey with negativity that is now washed away from your body. All the negativity went to Earth for recycling. Slowly start moving your fingers and toes, arms and legs and on the count of 3 slowly open your eyes.
This should take less than a minute. Do it 2-3 times or more till you feel yourself again.
The next two meditations are mindfulness meditations to help you come back to the present moment. They can reduce the stress and anxiety, make you more alert and peaceful so you can cope effectively with whatever situation you are facing at the moment.
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3 Easy Meditation Techniques for Beginners: #2 “Come to Your Breath” Meditation
This is quick “come to your breath” meditation.
Put hourly reminders on your phone. Each time you see/hear the reminder, come back to your body, pay attention to sensations in your body and your breathing. Stay with yourself for 1-2 minutes before resuming your previous activity.
3 Easy Meditation Techniques for Beginners: #3 “Awareness of the Moment” Meditation
This is another mindfulness meditation. You can also do this one hourly by putting reminders.
For a minute or two become fully aware of your surroundings:
Where are you? What do you see, hear, smell? What sensations do you have in your body? Try not to label/judge anything, just pay attention. Feel the perfection of this moment.
Do not rush through the exercise. Really stop for a moment and pay attention.
Caution: Do not do any of them while driving or doing any activity that requires your full attention for personal safety purposes.
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