{"id":5659,"date":"2024-11-14T11:37:30","date_gmt":"2024-11-14T10:37:30","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=5659"},"modified":"2026-02-16T10:40:46","modified_gmt":"2026-02-16T09:40:46","slug":"techniques","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/meditation\/techniques\/","title":{"rendered":"Techniques"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"5659\" class=\"elementor elementor-5659\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-71281301 e-flex e-con-boxed e-con e-parent\" data-id=\"71281301\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-571f662d elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"571f662d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Meditation Techniques<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-16a296c5 e-flex e-con-boxed e-con e-parent\" data-id=\"16a296c5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;sticky&quot;:&quot;top&quot;,&quot;jet_parallax_layout_list&quot;:[],&quot;sticky_on&quot;:[&quot;widescreen&quot;,&quot;desktop&quot;,&quot;tablet_extra&quot;,&quot;tablet&quot;,&quot;mobile_extra&quot;,&quot;mobile&quot;],&quot;sticky_offset&quot;:0,&quot;sticky_effects_offset&quot;:0,&quot;sticky_anchor_link_offset&quot;:0}\">\n\t\t\t\t\t<div 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data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5edcba0 elementor-widget elementor-widget-heading\" data-id=\"5edcba0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Meditation for Beginners: Simple How-To Exercises and Techniques<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a7ed1d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1a7ed1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-48ad9b6b e-con-full e-flex e-con e-child\" data-id=\"48ad9b6b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-199fbc0f elementor-widget elementor-widget-text-editor\" data-id=\"199fbc0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Meditation is a state of relaxed concentration \u2013 and beginners can learn it by starting with simple preparation and steady practice.<\/p><p>This page offers clear, beginner-friendly meditation techniques to help you start: how to set up a quiet space, choose a regular time, sit comfortably, breathe rhythmically, and gently train the mind to focus.<\/p><p>Try a few easy exercises, pick one method that feels natural, and return to it daily to build calm, clarity, and inner peace.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element 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data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7122126c e-flex e-con-boxed e-con e-parent\" data-id=\"7122126c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-32e55ec e-con-full e-flex e-con e-child\" data-id=\"32e55ec\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14e89e9d elementor-widget elementor-widget-heading\" data-id=\"14e89e9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Physical Meditation Techniques<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49ee5342 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"49ee5342\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84dbdee elementor-widget elementor-widget-heading\" data-id=\"84dbdee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">set things up so the mind can settle<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d9d33ef e-con-full e-flex e-con e-child\" data-id=\"7d9d33ef\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-21fab277 elementor-widget elementor-widget-text-editor\" data-id=\"21fab277\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Physical meditation refers to the physical conditions you create for your practice \u2013 place, time, habit, posture, and breathing. When these basic meditation requirements are met, it becomes much easier for the mind to settle and focus.<\/p><h3>Create a simple meditation space<\/h3><p>Choose a place that is <strong>quiet and free from distractions,<\/strong> with a comfortable temperature.<\/p><p>Keep the space <strong>clean and tidy<\/strong>. A simple focal point can help you settle quickly: a clean cloth, an uplifting picture or symbol, and fresh flowers if you like. Lighting a candle can remind you of tuning to inner light, and incense may help create a calm mood.<\/p><p>If you can\u2019t set aside a whole room, simply choose <strong>one corner of a room<\/strong> and use it consistently. Keep a candle and an uplifting image at eye level, and return to the same spot each day. Even a short moment of steady attention \u2013 such as calmly gazing at a candle flame before you begin \u2013 can help the mind turn inward.<\/p><h3>Pick a consistent time to sit for meditation<\/h3><p>Traditional guidance recommends <strong>dawn or dusk<\/strong>. If that doesn&#8217;t work for you, choose another quiet time \u2013 before you start your day, before bedtime, or any time you\u2019re least likely to be disturbed.<\/p><p>Consistency is very important at the beginning of meditation: try to practice <strong>at the same time every day<\/strong>. Sit for <strong>15\u201320 minutes<\/strong> at the start, and increase gradually. In the practice of meditation, maintaining a steady daily routine is often considered more beneficial than engaging in sporadic, lengthy sessions.<\/p><h3>Sit comfortably and hold your posture steady<\/h3><p>Sit in a position you can hold without strain. If you sit on the floor, a simple cross-legged pose is sufficient. Keep your <strong>spine and neck straight<\/strong>, but stay relaxed. Sitting on a cushion can make this easier by letting the thighs soften and the knees drop.<\/p><p>If sitting on the floor is difficult, sit on a comfortable chair. Avoid lying down, because you may become too relaxed and fall asleep.<\/p><p>Rest your hands in a comfortable position so your shoulders relax and your energy feels collected.<\/p><h3>Let your breathing guide you<\/h3><p>Once you are seated, relax your face, neck, and shoulders to encourage relaxed abdominal breathing. Then begin breathing rhythmically: inhale and exhale evenly (about three seconds each). Let the breath become lighter and quieter.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-247b8622 e-flex e-con-boxed e-con e-parent\" data-id=\"247b8622\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-35033b7f e-con-full e-flex e-con e-child\" data-id=\"35033b7f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7173c002 elementor-widget elementor-widget-heading\" data-id=\"7173c002\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Simple Breathing Exercise (2 minutes)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3338ca7e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3338ca7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7e6ccc49 e-con-full e-flex e-con e-child\" data-id=\"7e6ccc49\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c14ff79 elementor-widget elementor-widget-text-editor\" data-id=\"2c14ff79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Relax shoulders, jaw, and face.<\/li><li>Inhale gently for about three seconds, the abdomen expands.<\/li><li>Exhale gently for about three seconds, the abdomen moves back.<\/li><li>Continue until the breath feels smooth, light, and almost silent.<\/li><\/ol><p>When mental tension appears, come back to this exercise. Slow, rhythmic breathing while you focus on the breath helps the mind relax \u2013 and when the mind relaxes, the body follows.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-371a52d3 e-flex e-con-boxed e-con e-parent\" data-id=\"371a52d3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-64091048 e-con-full e-flex e-con e-child\" data-id=\"64091048\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d71cbf0 elementor-widget elementor-widget-heading\" data-id=\"d71cbf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mental Meditation Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d666d04 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"d666d04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-381c7669 elementor-widget elementor-widget-heading\" data-id=\"381c7669\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Be kind to your mind<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-155f8f8b e-con-full e-flex e-con e-child\" data-id=\"155f8f8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9b84849 elementor-widget elementor-widget-text-editor\" data-id=\"9b84849\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Once the physical aspect of meditation feels steady, mental meditation begins. The aim is to gather your mental energy and focus the mind \u2013 without turning meditation into a battle.<\/p><h3>Don\u2019t force your mind to comply<\/h3><p>A helpful tip for meditation beginners is to let the mind wander a little at first. Trying to bring your mind under control too quickly can create mental tension (even headaches). Begin gently.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-39df611c e-flex e-con-boxed e-con e-parent\" data-id=\"39df611c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7fd70b35 e-con-full e-flex e-con e-child\" data-id=\"7fd70b35\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1235b3fc elementor-widget elementor-widget-heading\" data-id=\"1235b3fc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Two Easy Meditation Techniques <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d4f0b0d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7d4f0b0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e550311 e-con-full e-flex e-con e-child\" data-id=\"5e550311\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-36353801 elementor-widget elementor-widget-text-editor\" data-id=\"36353801\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Meditation exercise 1: Give the mind space<\/h3><p>Start by focusing on your breathing. Then observe what is happening in your mind. Your attitude matters: be patient and compassionate.<\/p><p>Over time, the mind becomes more willing to cooperate and less likely to wander.<\/p><p>How to:<\/p><ul><li>Focus on the breath for a minute or two.<\/li><li>Then simply notice what the mind is doing.<\/li><li>When you get distracted, return calmly to the breath.<\/li><\/ul><h3>Meditation exercise 2: Disassociate (become a witness)<\/h3><p>When thoughts arise, observe them objectively as if watching a film. Don\u2019t lose yourself in the story. If you watch for a few minutes in a detached manner, the stream of thoughts begins to quiet down.<\/p><p>How to:<\/p><ul><li>Notice the thought.<\/li><li>Don\u2019t follow it.<\/li><li>Let it pass.<\/li><li>Return to your chosen focus.\u00a0<\/li><\/ul><p>These two simple meditation techniques for beginners are ideal as they are simple yet effective in promoting mental tranquility and reducing stress. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-502d4a87 e-flex e-con-boxed e-con e-parent\" data-id=\"502d4a87\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6397c6c6 e-con-full e-flex e-con e-child\" data-id=\"6397c6c6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-467cc627 elementor-widget elementor-widget-heading\" data-id=\"467cc627\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Giving a Focus to Your Meditation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-256aab8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"256aab8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-65185142 e-con-full e-flex e-con e-child\" data-id=\"65185142\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cff6b6a elementor-widget elementor-widget-text-editor\" data-id=\"2cff6b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>After a few minutes of giving your mind space and becoming a witness to your thoughts (see the easy meditation techniques above), choose a focus for your meditation and return to it again and again.<\/p><h3>A concentration point\u00a0<\/h3><p>Focussing on a chakra or energy centre:<\/p><ul><li>The heart centre (<em>anahata chakra<\/em>) is suggested for those who connect easily with others.<\/li><li>The mind centre (<em>ajna chakra<\/em> between the eyebrows) is suggested for analytical types.<\/li><\/ul><h3>A concentration object<\/h3><p>You can concentrate on:<\/p><ul><li>a symbol such as the sun or sky<\/li><li>a positive quality such as love or compassion<\/li><li>or a mantra such as OM, repeated mentally in time with the breath<\/li><\/ul><p>For beginners, the main point isn\u2019t finding the \u201cperfect\u201d object. It\u2019s choosing one that feels natural \u2013 and coming back to it steadily.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4ec39cf2 e-flex e-con-boxed e-con e-parent\" data-id=\"4ec39cf2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1ba4b54a e-con-full e-flex e-con e-child\" data-id=\"1ba4b54a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-456b9b5a elementor-widget elementor-widget-heading\" data-id=\"456b9b5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nature Visualization (3\u20135 minutes)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68d34957 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"68d34957\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a425590 e-con-full e-flex e-con e-child\" data-id=\"2a425590\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6fbbd058 elementor-widget elementor-widget-text-editor\" data-id=\"6fbbd058\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>After several minutes of physical meditation, try a simple nature visualization. One example is a rose. You explore the object in detail \u2013 color, form, petals, stalk \u2013 while leaving aside any personal emotional associations you may have with it.<\/p><p>How-to:<\/p><ol><li>Sit comfortably and breathe rhythmically for a few minutes.<\/li><li>Visualize a rose at your chosen focus point.<\/li><li>Notice details such as the color of the rose, its shape and perfume.<\/li><li>When the mind wants to wander, allow your mind to picture different kinds and colors of roses, think of rose water and rose perfume, and imagine roses as a bouquet, a garland, or in a garden. Hold on to your visualization.<\/li><\/ol><p>This meditation technique is particularly accessible for beginners due to its ability to provide the mind with a clear and calming focus.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e982069 e-flex e-con-boxed e-con e-parent\" data-id=\"e982069\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ba10f67 e-con-full e-flex e-con e-child\" data-id=\"ba10f67\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1bf7e3c elementor-widget elementor-widget-heading\" data-id=\"1bf7e3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A Simple Daily Meditation Routine (10\u201320 minutes)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9728095 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9728095\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-66c93be e-con-full e-flex e-con e-child\" data-id=\"66c93be\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e43f56f elementor-widget elementor-widget-text-editor\" data-id=\"e43f56f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>2\u20135 minutes: posture + rhythmic breathing<\/li><li>2\u20135 minutes: give the mind space (focus on your breath, then observe the mind)<\/li><li>2\u20135 minutes: disassociate (witness thoughts like a film)<\/li><li>3\u20135 minutes: choose one focus (chakra \/ symbol \/ quality) and return to it<\/li><\/ul><p>With regular practice, these exercises quiet the mind, making inner peace easier to access.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-831f8af e-flex e-con-boxed e-con e-parent\" data-id=\"831f8af\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-69da936 e-con-full e-flex e-con e-child\" data-id=\"69da936\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-634ff8b elementor-widget elementor-widget-heading\" data-id=\"634ff8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Next Steps in Your Meditation Journey<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c87112 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8c87112\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0342edd e-con-full e-flex e-con e-child\" data-id=\"0342edd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e91c83d elementor-widget elementor-widget-text-editor\" data-id=\"e91c83d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>There are several more advanced methods of meditation you can explore:<\/p><p><a href=\"https:\/\/staging.sivananda.eu\/en\/meditation\/techniques\/mantra-meditation\/\">Mantra meditation (japa \/ OM):<\/a> concentration through steady repetition of a sacred sound.<\/p><p><a href=\"https:\/\/staging.sivananda.eu\/en\/meditation\/techniques\/trataka\/\">Tratak (steady gazing):<\/a> candle gazing followed by inner visualization to strengthen focus.<\/p><p><a href=\"https:\/\/staging.sivananda.eu\/positive-thinking\/\">Positive thinking:<\/a> cultivating a steadier inner attitude by stepping back and observing thoughts.<\/p><p><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/philosophy\/vedanta\/\">Vedanta (including Vedantic meditation):<\/a> reflective inquiry that supports meditation through clear understanding of the Self.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a5e96a e-flex e-con-boxed e-con e-parent\" data-id=\"6a5e96a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b940b5e e-con-full e-flex e-con e-child\" data-id=\"b940b5e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7deb68e elementor-widget elementor-widget-heading\" data-id=\"7deb68e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">In Short: Keep it Simple, Keep it Steady<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b98be17 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b98be17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b82ff8b e-con-full e-flex e-con e-child\" data-id=\"b82ff8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bcdad54 elementor-widget elementor-widget-text-editor\" data-id=\"bcdad54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>For beginners, the most important thing is not the intensity of your meditation practice \u2013 it\u2019s the regularity.<\/p><p>Choose a quiet place, pick a steady time, sit comfortably, breathe rhythmically, then practice giving the mind space, witnessing your thoughts, and returning to your focus.<\/p><p>With patience you\u2019ll feel the mind settle \u2013 growing calmer, clearer, and more peaceful with time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Meditation Techniques Meditation Techniques Close Techniques Open Techniques Meditation Techniques for Beginners Trataka &#8211; Candle Gazing Mantra Meditation 12 Step Guide to Meditation Meditation Techniques for Beginners Trataka &#8211; Candle Gazing Mantra Meditation 12 Step Guide to Meditation Mantras Retreats Contact Us Meditation for Beginners: Simple How-To Exercises and Techniques Meditation is a state of [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":1934,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-5659","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/5659","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=5659"}],"version-history":[{"count":4,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/5659\/revisions"}],"predecessor-version":[{"id":11205,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/5659\/revisions\/11205"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/1934"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=5659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}