Relaxation meditation techniques

It’s gentle, requires no unique setup, and is perfect if you’re looking to manage stress or curb overthinking.

How to do it:

1. Find a quiet spot, sit comfortably, and close your eyes.
2. Breathe naturally, focusing on the sensation of your breath. 
3. When your mind wanders (because it will), just bring it back to your breath. 
4. Start with five minutes, and work up from there. 

Here’s a guided experience from Mindvalley to initiate you onto the mindfulness trail:

2.

This counting technique gives your mind a simple focus point, making it easier to notice when your thoughts drift. According to Emily Fletcher, a meditation expert and the founder of Ziva Meditation, it’s because of how meditation helps to counter stress. 

In her Mindvalley Quest, The M Word, she explains that our fight-or-flight response, which was once useful for survival, has now become maladaptive in today’s high-stress environments.

Mantra meditation

Mantra meditation involves silently repeating a calming word or phrase—a “mantra”—to anchor your mind. Yep, there are options that have you move around, such as walking meditation.

This practice combines movement with mindfulness, so each step is intentional and imbued with self-awareness.

Zazen meditation

Zazen—which is another name for Zen meditation—is as straightforward of a meditation as it gets. Avoid judgment—just observe.

20. This is a real solid health benefit, as inflammation is the root cause of many diseases.

What’s more, this unassuming technique can also lift your mood and boost your energy by releasing any harmful electrical charges in your body into the earth.

Is this for you?

Yes, if you love nature and enjoy quiet walks.

Clarifying your own motivation can help sustain your practice.

Remember that meditation is a personal journey. Experiment with a few methods

Meditation is a personal journey, and what resonates for one person may not work as well for another. What works for someone else might not work for you, and that’s to be expected.

Here are some options for positioning your body:

• Seated in a chair: Sit toward the front edge of the chair with your feet flat on the floor. Timing your meditation session allows you to fully immerse in the practice without worrying about keeping track of time.

  Step 9: Schedule your practice to maintain consistency

  Consistency matters when establishing a meditation practice.

  This no-nonsense approach is the one if you find clarity through simplicity and your end goal is increased spirituality through patience.

  How to do it:

  • Sit cross-legged or on a cushion, keeping your spine straight.
  • Focus on your breath, letting each inhale and exhale be the anchor.

    It involves engaging your senses and directing your attention to your surroundings, helping you regain control and ground yourself in the moment.

    This technique encourages a quick mental shift, easing anxious thoughts and providing a sense of calm through mindful awareness.

    Is this right for you?

    If you struggle with sudden bouts of anxiety or find it hard to stay focused during stressful situations, the 333 technique can be a lifesaver.

    In our busy world filled with constant notifications and endless to-do lists, taking time to quiet your mind isn’t just nice—it’s necessary.

    The good news is that anyone can meditate, regardless of age, background, or spiritual beliefs.Research shows meditation can reducestress, improve focus, and promote emotional well-being.¹

    This guide will walk you through how to start a simple meditation practice that fits into your life.

    When you notice your mind has wandered:

    1. Acknowledge the thought without judgment
    2. Gently let the thought go, like releasing a balloon into the sky
    3. Return your attention to your breath and counting

    Remember, the goal isn’t to have zero thoughts.

    

    What’s more, it can be integrated into other meditation styles, making it a versatile option.

    How to do it:

    1. Place one hand on your chest and the other on your belly. 
    2. Inhale deeply through your nose, allowing your diaphragm to expand so your belly rises while your chest remains still. 
    3. Exhale slowly through your mouth, feeling your belly fall. 
    4. Repeat for several minutes, focusing on the rise and fall of your belly. 

    9.

    Step 5: Bring your awareness to your breath and body

    To begin, take a few deeper breaths to help your body settle, then allow your breathing to return to its natural rhythm.