6 Guided Mindfulness Meditation Techniques to Practice

For most of us Westerners starting a mindfulness meditation practice. it can be a big change and sitting at home for the first week can be a little intimidating. Here are some tips and meditation techniques to guide your practice so it’s easy and will turn into a positive habit.

Why Start A Meditation Practice?

Scientists have now confirmed the benefits of meditation are profound. Studies now show meditation can help you reduce anxiety and depression, have deeper relaxation, a sharper mind, better immune function, and gain control over your emotions.

A major Stoic meditation is on understanding the things out of our control and those things in our control. And yes there are also Buddhist texts talking about the same thing.

Know why you want to start a meditation practice, and realize your motivations and intentions may change over time.

Meditation Techniques

Just like Londoners have over 150 names for different kinds of fog, people in Tibet or India have over 100 names for different types of meditations. Here are a few that are taught in the west.

1. Calm Abiding

Not only a beginner meditation but also used before doing more advanced meditation techniques simply to help center or focus the practice. I have heard With a strong Calm Abiding Practice all other practices can be done a little better and deeper.

To do this meditation some teachers will recommend following the breath, a sound, or even an external object like a rock or even a Buddhist statue.

3. Mindfulness

This practice is about letting go of your thoughts and focusing on what ever you are doing. So if you are doing sitting practice then letting go of the thoughts and just be there with your practice.

4. Guided Meditation

Buddhist guided meditation can be a narrated practice by a teacher, an app, and even a book that are designed to nurture mindfulness, tranquility, and understanding.

This approach often highlights the importance of observing thoughts and physical sensations without judgment.

This practice incorporates guided techniques such as loving-kindness, analytical thinking, and visualization to help focus the mind and attain a new clarity or view.

4a. Loving Kindness

Loving-kindness meditation and Lojong are two Buddhist practices aimed at nurturing both the heart and mind.

Loving-kindness meditation fosters an attitude of unconditional kindness toward oneself and others through affirmations such as May I be happy. Meanwhile, Lojong employs specific slogans to help reframe challenging situations into chances for growth in compassion and wisdom.

Together, these practices help alleviate anxiety and enhance self-compassion.

5. Movement (Activity) Meditation

Moving meditation is a form of mindfulness that emphasizes awareness of your breath and bodily sensations during a movement or activity instead of remaining stationary.

This practice incorporates soft, intentional movements—such as walking, yoga, tai chi, dancing, or eating to help ground your mind in the here and now, alleviate stress, and enhance the connection between your mind and body.

Integrating loving-kindness meditation can further enrich this experience, fostering compassion and empathy,

Similar to mindfulness while doing a task or activity. It is easier to start out with a repetitive task like cleaning, shaving, or eating. There are a lot of Zen books written on bringing your practice to life in everyday activities.

6. Breathing Meditation

Breathing meditation is an excellent choice for beginners, as it requires no special equipment and uses the breath as a natural anchor to the present moment.

The practice involves simply observing your inhale and exhale, whether naturally or through deeper breaths, which enhances awareness and alleviates stress immediately.

This technique can help switch your body from a fight-or-flight response to a calmer state, significantly reducing anxiety. Additionally, it serves as a powerful tool to build focus, and you can practice it comfortably anywhere, making it a truly accessible meditation method.

When Is The Best Time To Practice?

Everyone is a little different depending on their daily habits & requirements.

• Mornig Meditation is a great way to start the day, clearing the mind to start the day fresh.
• A large number of higher management (some think 80%) practice meditation. Stress can be very high at this level of management and I\’m sure some practice at work usually after lunch.
• Evening Meditation will help relax the body and mind for a good night sleep. This is also a good way to start a dream practice.

How Long should you Meditate?

There is no right answer here.

Many meditation instructions recommend starting with 10 or 15 minutes but this can be stressful or harmful for someone just starting.

I’ve heard one teacher say,” Get off the cushion just before you’re agitated.” I like this because it makes you pay attention.

Try starting out by setting a time to sit after a daily cycle like brushing your teeth or making the bed and just sitting for a few breaths.

After a few days or weeks, your meditation practice will become a strong habit, and much easier to extend the sitting or journaling time when you are ready.

Creating the habit of being easy and joyful makes it easier to come back to the cushion day after day.

How to Choose The Perfect Meditation Cushion

From someone who started meditating after back surgery and not in good shape:

You won’t find the best meditation cushion.

Remember you will be starting to sit in a new posture without support except for the cushion. It’s going to be awkward.

Not to worry, for the first few months try as many different cushions as possible, and at home, be creative, try pillows and blankets. And don\’t worry it will be a little unsettling and fun at first (well it was for me).

I’ve been using a crescent cotton-filled pillow at home for the last 20+ years and just purchased a buckwheat-filled round cushion. I’m looking for something that’s more flexible and something to build a strong posture and back.

I would love to hear about your new cushion.

Creating Daily Habits

Starting positive actions like a meditation practice or writing in your journal can seem daunting but by starting with small or baby steps makes it easier to create a daily habit.

Everyone, teachers, monks, and simple meditators agree, daily practice is important, even more, so the amount of time you practice. So start slowly and constantly.

Guided Meditations Books