Categories: Stress Relief

by bryan


Categories: Stress Relief

by bryan


meditation for beginners

Are you interested in trying meditation? It is used for a variety of reasons from reducing stress to improving mental focus. Meditation is not easy for everyone. As a beginner you will require lots of practice in order to learn to meditate and achieve the deep level of focus your desire. 

There are many different styles of meditation that can be used by both beginners and seasoned meditators. Try these meditation styles for beginners to help you get a solid start. 

meditation for beginners

Guided Meditation

One of the easiest meditation styles, guided meditation involves a meditation expert who leads an individual or a group in meditation techniques. Guided meditation can be done in person or via a recording, either audio or video. The goal is to meditate with a guide for 10-15 minutes at a time. Guided meditation can focus on healing or finding your purpose. 


Are you trying to manifest a certain outcome in your life via meditation? Visualization can be extremely beneficial toward your cause. The idea is that if you focus your attention on what you want, you are more likely to achieve it. Try these steps for visualization:

  1. Focus on the outcome you desire, whether it’s inner peace, physical health, or an outward expression of art. 
  2. Create an image in your mind of what you desire, as realistic as possible.
  3. Meditate on that image. Take deep breaths and relax while you visualize yourself in the image exactly as you imagine it. 
  4. As you slip out of your meditative state, allow the image to fade away while you detach yourself from it. 

Use this technique for 10-15 minutes a day. 


Mantra-based meditation (sometimes called Japa) involves repeating a word or phrase over and over throughout your meditation. This is helpful for beginners who struggle with focus when trying to meditate. When your mind wanders from the purpose of your meditation, repeating the word will bring your focus back to that purpose. Some mantras are meaningful words that connect your mind with your purpose. Other mantras are meant to be nonsensical to simply calm your mind and body without any specific focus.  


Metta meditation, also called loving-kindness, is intended to help you develop four specific qualities of love:

  1. Metta (Friendliness). 
  2. Karuna (Compassion).
  3. Mudita (Appreciative Joy).
  4. Upekkha (Equanimity). 

This style of meditation is pivotal in guiding you toward forgiveness if that is your focus. This style can involve repeating a series of phrases as you meditate:

May I (you) be well.

May I (you) be at peace.

May I (you) be happy. 

Breath Awareness

One of the most basic of meditation styles and traditions is breath awareness. This type requires you to simply focus on your breath, breathing in and out. Breath awareness is a great way to reduce stress and to help you diffuse anger or anxiety. Connecting your mind and body through your breath is calming, helping you recenter your energy. 

Learn More About Meditation From Thumos Health Center 

Is your goal to improve meditation? These meditation styles are just a few of the many different types used by experts and beginners. Choose one or a combination of styles that work best for you. If you want to feel more peaceful and less stressed, meditation is an effective way to make a positive change in your life. 

Thumos Health Center specializes in acupuncture and other holistic treatments for health and wellness. Call (310) 927-2792 today to schedule a consultation or contact us

Related Posts