Your Cart


young woman sitting on the floor in front of a couch meditating

Easy fundamental meditations techniques.

If you're new to meditating and have tried it but can't really get it to work. Then here are a few good ways in which you can ensure a greater degree of success when trying to meditate for the first time.

 

Meditation is about opening up and relaxing to everything that comes to mind during the meditation, without picking anything out. It's not about suppressing thoughts or feelings, but just accepting and noticing that something comes up.

 

The reason we meditate, and the way we relate to what emerges during meditation, is an exercise in how we can view everything in life.

 

Be consistent.

Discipline is important in connection with meditation, especially when you are first starting out. A fixed time or ritual around the meditation creates the basis for a fixed habit

 

Thinking.

If a thought arises, name it "thought" and return to your breath. Both negative and positive thoughts are perfectly OK, as they are "just" thoughts, so keep bringing your attention back to the breath. Through meditation, you learn to be kind to yourself and to respect yourself. Therefore, pay attention to your tone of voice when you call your thoughts "thoughts", and kindly repeat it, if you find that you have said it in a stern or reprimanding way. The challenge is to develop compassion and respect, both for yourself and others, so practice your meditation with honesty, kindness, and humor.


The sitting still.

Stilling still can prove to be one of the biggest challenges when first trying to meditate. Our mind has a really hard time with "not doing", so one thing is trying to quiet the mind in general, another to simply let the body be still. Don't be fooled by the mind playing tricks on you; creating a sudden desire to scratch an itch, or trying to convince you that you need to move around, it is all part of the game of surrendering to a state of "being" instead of "doing".

Try these suggestions for your first meditation.

 

6 points for good body posture while meditating:


1. The seat; sit flat, the pelvis should not be tilted either forwards or backward nor to the right/left.

 

2. Legs; sit comfortably with your legs crossed in front of you, or in a chair with your feet flat on the floor.

If you are sitting cross-legged for the first time, sit on a pillow that allows your hips to be higher up than your knees, sitting on a chair, try to move a bit towards the front of the seat, so your back isn't supported.

 

3. Torso (from the head to the pelvis); sit straight up and down (as possible), with a strong back, open front, not leaning forward or back, still keeping a slight curve in the lower back.

 

4. Hands; try to keep your hands open in a receiving gesture, e.g. with the palms resting on the thighs or with the palms facing up with the thumb and forefinger touching each other.

 

5. Eyes; No need to close your eyes, if you don't feel like it, it might be a bit much the first couple of times. So you can keep your eyes open so that you are alert and relaxed at the same time, you can turn your gaze slightly downwards and place it approximately 1-1.5 meters in front of you. Find a point on the floor and let the gaze focus softly on it.

 

6. Mouth; keep it slightly open so the jaw relaxes and the air can move freely, the tip of the tongue rests softly against the palate.

 

Choosing a focus point.

Choosing a focus point can be quite beneficial the first time around as you begin meditating. You can choose any focus or object to focus on when meditating. The meditation object can be a physical focus point, an intention (e.g. being positive, completing a challenge), a basic feeling (e.g. kindness, empathy, love), the breath, or what works or feels right for you at the given time.

 

If you are new to meditation having a focus point can help you achieve success. The breath as a focal point is a good place to start. Make the exhalation the object of your meditation and count your breaths. You count your exhalations (inside your head) from 1 to 10, when you get to 10 you start over. If you become distracted and lose count, you can try to direct your attention to the body again by going through the 6 points and then return to the exhalation, where you start again at 1.

 

I hope these few basic meditation techniques can help you get started to build a supportive practice of meditation.

 

Remember "once is never", so be sure to set the intention to meditate for several days, a month, every other day, or something else that can hold you accountable, in order to really solidify your practice. 


READ MORE: Meditation and the effect on your sleep

Featured Blog Posts

20 easy ways to get in touch with your inner self by drawing.
As adults, we're often afraid to make mistakes or to be judged for our creative expressions. But drawing can reconnect us with the fearless artists we once were as children. Remember, when expressing yourself through art there are no mistakes, j...
Read More
color pencils
10 quick journaling actions to spark creativity.
Journaling, with its unhurried and reflective nature, encourages a mindset of openness, curiosity, and playfulness that is essential for nurturing the seeds of creativity and imagination. With journaling, you have the opportunity to capture fleeting ...
Read More
young woman sitting on the floor in front of a couch meditating
Easy fundamental meditations techniques.
If you're new to meditating and have tried it but can't really get it to work. Then here are a few good ways in which you can ensure a greater degree of success when trying to meditate for the first time. Meditation is about opening up and ...
Read More
small buddha figure candleholder holding a tealight
A few practical facts about online coaching with me.
Here I’ve just gathered a few practical facts to questions that often pop up as you start on this journey of personal transformation. The sessions. Sessions are normally 60 minutes. They can be with me in my studio or online using the ...
Read More
woman dressed in yoga clothes sitting in yoga pose
How I teach yoga.
I teach a unique form of Vinyasa yoga, where I weave elements from the dynamic and strengthening Astanga and Vinyasa yoga with the healing and restorative Yin yoga. In this way, I create a varied and playful yoga form that challenges you on several l...
Read More
woman sitting in mediation on a couch
Why personal yoga 1-1 with me?
Here is a bit about why I believe strongly that personal yoga is the cornerstone in making true emotional and physical progress and eliciting actual long-lasting changes. Personal training is effective and targeted training. You and your needs decide...
Read More
10 Ways a journaling practice can help you.
Have you ever thought about keeping a journal? It's not just for those really good at writing - anyone can do it. Your journal is like your personal stash of thoughts, you do not need to share it with anyone unless you want to spill the beans.But jou...
Read More
woman sitting on stairs thinking
A simple 4 step journal prompt exercise to work through difficult emotions.
Journaling is recognized as a powerful tool for self-reflection and is an excellent way to process emotions. It can offer you a private space where you can express thoughts and feelings without judgment or interruption.I like to use this simple four-...
Read More
mala beads laying on a wooden surface
How to use mālā beads.
As you dive into mindfulness and yoga, you might encounter this thing called mālā beads. It’s a very useful tool within mindfulness and the yogic tradition. If you’re curious to learn more about mālā beads and their proper use, read on to find out ho...
Read More
woman doing yoga and a pilates gym
What is the difference between Yoga & Pilates?
If you have ever taken a yoga class and a pilates class, you might be wondering what the difference is between Pilates and yoga, since a lot of the poses seem quite similar. So what differentiates the two different practices?Pilates and yoga are both...
Read More
woman in childs pose on yoga mat
3 reasons why you need yoga Now!
I definitely know how it feels when I leave the yoga mat with ease, and I'm sure you also love the feeling in your body after a good yoga class but have you ever thought about why it feels so good?In a world that often feels like a relentless sprint,...
Read More
Hands kneeing dough
What you do today affects your tomorrow.
To be honest, I wasn't quite ready to think the big philosophical thoughts, the day I stood in my kitchen with my hands deep in a bun of dough and read the above on a bag of organic wheat flour, that was on the table in front of me. But it still stru...
Read More
sun set seen through a silhouette of a cornfield
3 good ways to start your day
Getting the day off to a good start doesn't have to be an unmanageable task.Taking a few moments at the beginning of the day for yourself makes all the difference. Instead of starting a spiral straight into stress, you can face the day with ease and ...
Read More
close up of a woman sitting with bent legs and toes tucked under on a yoga mat
Stretch the soles of the feet and your toes for better flexibility.
The feet are often an overlooked part of the body and one of the places I focus on with my clients. A lot of people are not used to using their feet as intensely as we do in yoga, and suddenly they become aware of their own limitations as a result of...
Read More
a group of women doing yoga on the beach
10 reasons why you should practice Yoga.
Yoga as a form of exercise is constantly increasing in popularity. The growing interest in yoga is proof that more and more people are opening their eyes to the many health and wellness benefits of this ancient and yet relevant practice.But yoga is n...
Read More
close up of a bare foot cradled by two hands
Plantar Fasciitis: How Yoga Can Help
Sharp and painful sensations at the heel of the foot can be a sign of plantar fasciitis.Heel pain is one of the things that my clients complain about most often when they start yoga.It appears quickly and affects the movement of the body to a far gre...
Read More
illustration woman sitting crossed legged in meditation on a yoga mat
Meditation and the effect on your sleep.
Regardless of the time of day, the benefits of meditation are many and range from physical and mental to health and emotional. From improved focus to lower stress levels, meditation is an incredibly effective practice that can transform your life.Sle...
Read More
woman with long red hair shaking her head
Here is the tool to lift your spirits.
The tool to lift your mood, relieve depression, and increase your energy level is at your fingertips.Want to know what it is?None of us go through life without, from time to time, experiencing periods where we feel out of balance, down, or just gener...
Read More
close up of the legs of women running in the woods
Sports injuries and yoga.
The blog post below is about running and yoga, but applies to all forms of exercise that include an element of endurance and repetitive monotonous movement patterns, such as football, handball, tennis, basketball, swimming, and volleyball, to name a ...
Read More
sunset a woman doing yoga and a woman running in silhouette
5 things that Yoga and Running have in common.
Within the fitness industry, yoga and running are promoted in different ways, each with its own focus and each with its own specific customer segment in mind. This often makes the two training methods appear to be direct opposites, which then can mak...
Read More
illustration woman sleeping in bed
Do you get enough sleep?
If you feel tired in the morning when you wake up, it is usually due to one of two things; you have not slept long enough or the quality of your sleep has not been good enough.Sleep plays a huge role in your overall well-being, and as adults, we need...
Read More
woman seen from behind sitting in yoga pose, hands in prayer position on her back
Try yoga for 20 minutes and you get....
As with all other physical training, it requires regularity and fixed routines for us to make progress. But in yoga, there are no times or distances you have to reach, there is no visible finish line you have to cross, and no competitions you need to...
Read More
a yin yang symbol cut into into the grass
Yin and Yang
In the West, knowledge of the concept of yin and yang, and yin and yang energies may not be so widespread.Yin, the moon energy, the passive, calm, and nourishing energy, and Yang, the solar energy, the active, moving, and uplifting energy. Many do no...
Read More
woman smiling seated in yoga pose Sukhasana
3 easy yoga poses that supplement running.
The blog post below is about running and yoga, but applies to all forms of exercise that include an element of endurance and repetitive monotonous movement patterns, such as football, handball, tennis, basketball, cycling, and swimming, to name a few...
Read More
split image female runner at a start up and woman in yoga pose
Yoga and running, the prefect mix?
The ultra-short answer is: YESSee, this could be my shortest blog post to date, there are so many good arguments and reasons why running and yoga go so well together, that my biggest problem here is to limit myself and focus on the most important one...
Read More

Be sure to sign up for the Newsletter!

For tips and tricks for holistic living and a FREE Guide on balanced breathing.

    Disclaimer

    The information found in this blog post is for general informational and educational purposes only and should not be considered a substitute for a health professional's advice. If you are struggling with health issues please seek professional help. The use of any information provided in this blog post is solely at your own risk.