Simple Meditation Techniques for Beginners

One Breath

Experience your natural in-breath and out-breath just once.

Breath Experience

You can practice One Breath. Then try it again for a richer or deeper experience.

Note:

• If experiencing your breath is difficult, you may mentally say “breathing in” and “breathing out.” while experiencing breathing. Learn more: Training Wheels
• For a richer experience, maintain unbroken continuous experience from the beginning to the ending.

General Guideline for Beginners

• Posture: Sit tall and balanced so that your body becomes relaxed and pleasant on its own.
• Breath: Let your body breathe naturally without forcing it.
• Group: Practice with a group in addition to practicing alone.
• Review: writing down or sharing your practice experience with others. (e.g. how you did and what you learned.)
• Multiple Short Sessions: If you can not meditate for long, you can do a short session multiple times instead.

Common Mistakes

Practice incorrectly. Thinking about breath rather than being aware of it. Trying to stop thoughts or to block all sounds. No daily practice. Unaware of obstacles, unrealistic expectations. Forcing breath. Imagining. Trying to feel good. Incorrect posture. Having no mentor or guiding teacher. Making no progress. Learn nothing new from meditation.