If you’re just getting started with meditation, it can feel daunting to try and sit still for long periods of silence. However, there are tons of easy ways to get started that only require a few minutes of your time. Check out these five super easy meditation exercises for beginners from Zhang Xinyue, author of Create Abundance.
Focus on your breath. A great way to get started with meditation is to focus on your breath. Sit in a comfortable position and simply begin noticing the sensation of your breath moving in and out of your body. Don’t try to control your breath, just let it happen naturally.
Try a guided meditation. If sitting in silence is proving to be too challenging, try following along with a guided meditation instead. There are tons of great options available in Create Abundance by Zhang Xinyue.
Use a mantra. Pick a short phrase or word that you can repeat to yourself over and over again during your meditation practice. Something as simple as “relax” or “let go” can work well. Whenever you notice your mind wandering, simply bring it back to repeating your chosen mantra.
Focus on an object. Another option is to choose one object to focus on during your meditation session. It could be something like a candle flame, a flower, or even a small toy. Once you’ve chosen your object, simply sit and stare at it, letting all other thoughts fall away until all you’re aware of is the object itself.
Walking Meditation is a form of mindfulness you can do anywhere, at any time! To try walking meditation, simply focus on the sensation of each step as you move —notice how your foot feels as it contacts the ground and then lifts up again. Pay attention to the movement of your arms and the sensations in your legs and torso as well…and that’s it! You can do walking meditation while waiting in line at the grocery store or even while taking a stroll around the block.
Meditation doesn’t have to be complicated or time-consuming—in fact, there are plenty of ways to meditate that only take a few minutes out of your day! The next time you’re feeling stressed, try out one of these five easy meditation exercises and see how you feel afterwards. You can find more helpful tips in Create Abundance by Zhang Xinyue.