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

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.


Author Mette Rosenqvist


she/her

With 10 years of supporting women release and manage emotional and physical pain to achieve optimal health, Mette is the seasoned coach and blogger behind MeRoyoga, a Holistic Health website. Dedicated to empowering women of all ages and backgrounds, her work is based on cultivating mind-body awareness and self-regulation through compassionate inquiry. As a Multi passionate coach, Mette incorporates several healing modalities to create bespoken sessions prioritizing inclusion, meaning, and accessibility and thrives on helping women discover all the choices available to them so they can build trust and safety in themselves, and move through life present, centered, and empowered.




The latest Blog Posts

illustration mandala text samadhi
How to incorporate Samadhi (enlightenment/surrender) the eight limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Samadhi + journal prompts +...
Read More
illustration mandala text dhyana
How to incorporate Dhyana (meditation) the seventh limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Dhyana + journal prompts +...
Read More
Woman doing a breathing exercise
BOX breathing 4x4 (Sama vritti) exercise.
Sama vritti (box breathing) is a basic Pranayama exercise that, as one of the balancing breath exercises, teaches you to focus on your breath and balance your nervous system.It is a simple exercise with a focus on making your inhalation and exhalatio...
Read More
close up woman holding phone and laptop on table
5 simple guidelines for taking better breaks at work (to achieve success!).
Let me tell you what the key to success is - Breaks!In a world where the mantra "sleep when you're dead" is worn like a badge of honor, it can be hard to insist on your right to take breaks, both for yourself and for others.Yet, what if ...
Read More
illustration mandala text dharana
How to incorporate Dharana (focused concentration) the sixth limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Dharana + journal prompts + ...
Read More
illustration of the biofield
A guide for skeptics - myths about energy healing.
You have probably heard the words "energy healing" or "sound healing" from time to time. But what exactly is it? And what does that mean? There are as many myths and misunderstandings about energy healing as there are practices for it...
Read More
illustration of woman in meditation
Why balancing the Chakras is important to you!
Although talking about chakras might seem quite esoteric and exotic, they are in fact actual biological areas in your body, and not just an abstract idea.The chakras are central locations in your body where there is a greater concentration of hormone...
Read More
illustration mandala text pratyahara
How to incorporate Pratyahara (sense mastery) the fifth limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Pratyahara + journal prompt...
Read More
illustration of woman meditating
A powerful exercise for unlocking the unconscious mind.
Please note that you can also download a FREE PDF with this exercise at the end of the post!Being able to decipher what is going on in your body is a prerequisite for personal development and self-discovery. The ability to have introspection (to know...
Read More
woman looking out of a window
5 hidden procrastination triggers and how to mindfully fix them.
I admit it, I am the Queen of procrastination. Which is funny because when I have to, aka is pressed for time, or simply make the decision to do something. I can work nonstop for hours at high intensity and get things done in a very short time. I hav...
Read More
woman sitting in the garden journaling on laptop
Journaling for Spring - Reflections and Renewal.
As Spring slowly unfolds, take some time to tap into the theme of new beginnings, and renewal.Through the quiet, dark, and cold months of winter, you have had time to relax, restore your energy, and reflect on your journey so far. As spring approache...
Read More
illustration mandala text pranayama
How to incorporate Pranayama (breathing exercises) the fourth limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Pranayma + journal prompts &...
Read More
multiple crystal stones
9 powerful crystals for emotional health.
Please note that you can also download a FREE PDF with this blog post at the end of the post!Crystals have always been a favorite of mine to work with. There is just something about stones, the heaviness, the feel, and when it comes to crystals the a...
Read More
illustration mandala text asana
How to incorporate Asana (yoga postures) the third limb of the Yoga Sutra into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Asana + journal prompts +...
Read More
woman meditating outdoors on a yoga mat
8 easy ways to make sitting sill in meditation achievable.
The most difficult thing about trying to meditate is to have to sit still. Most people think that quieting the mind is a challenge. But the reality is that you do not need a completely quiet mind to meditate, you need to be present, aware, mindful, w...
Read More
close up woman performing nadi shodhana
A quick fix to balance your nervous system - Nadi Shodhana.
A quick fix to relax and balance your nervous system.There are many popular breathing techniques associated with yoga. Generally, we can divide theminto 3 overall types that can be useful for us when working with nervous system regulation.Exercises t...
Read More
people toasting with red wine
10 mindful ways to decrease your alcohol consumption.
Are you thinking of reducing your alcohol consumption? If so, please read on.Reducing alcohol consumption can have numerous benefits for both your physical and mental health, and contribute to a more balanced and healthy lifestyle. Alcohol is a toxin...
Read More
illustration mandala text ishvara pranidhana
How to incorporate the fifth Niyamas Ishvara pranidhana (surrender) into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Ishvara Pranidhana + journal pro...
Read More
illustration of woman in a crowd
3 surprising ways to manage anxiety.
If you struggle with anxiety or panic attacks, you’ve probably already developed self-regulation tools to help you cope whenever you feel that anxiety is starting to rise. Having to cope with anxiety can be draining and exhausting, because you’re oft...
Read More
yoga mats on the floor
My personal yoga mat cleaner recipe.
Well, you have bought your yoga mat, and if you've been extra good, you've also actually used it!Regardless of whether you practice a more calm and relaxing type of yoga or are doing power yoga several times a week, you will find that over ...
Read More
creative collage image of person in meditation surrounded by energy
The effects of sound healing on the brain, body and spirit.
As I see it, sound healing offers a direct path to health, tranquility, and improved quality of life by working holistically with the whole body; brain, body, and spirit. Through the power of sound and vibration, singing bowls offer a way to balance ...
Read More
illustration mandala text swadhyaya
How to incorporate the fourth Niyamas Swadhyaya (self-study) into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Swadhyaya + journal prompts + practi...
Read More
older woman smiling
10 Benefits for Seniors when Practicing Yoga.
Getting older is not easy for any of us. Although each passing year is a gift, the challenges associated with getting older can sometimes overshadow it. But yoga is the miracle drug that can help create the old age you dream of.It may well be that yo...
Read More
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
illustration mandala text tapas
How to incorporate the third Niyamas Tapas (discipline) into your life.
NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Tapas + journal prompts + practical ...
Read More

Be sure to get your FREE guide!

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