by the many choices and techniques we have available, and many
times we end up doing the wrong thing, because we start with
more advanced types for which we simply do not have the mental
equipment yet.

Thus it is important for beginners in meditation to choose simple
techniques whereby you minimize the changes of external
diversion and maximize your focus on one single object. Later on,
once you get used to the simple meditations, you can get more
creative and attempt the wide variety of meditation types and
techniques available to you Here are 3 of the most powerful
beginner meditation techniques that you can learn and use right
away:

This is simply a meditation to focus on the rhythm of your breath
by counting your in and out breath. It is very easy to do, and at
first you mind will start wandering around. Do not worry about
it, it is quite natural. Just gently acknowledge that and shift your
mind back into counting your breath again. With time, your mind
will slow down and will stop wandering by itself, without any
external 'nudging'.

2. Do not try to control your breathing, or try to slow it down
forcefully. Just breath automatically, freely and pay attention to
the air passing through your nose, lungs and goes out again.

4. Breathing in, one.........breathing out ,two........breathing in, three........breathing out, four... breathing in, five..... breathing out, six

5. Should you find yourself thinking of something else instead of
your breathing, just acknowledge it, and return to your
breathing, and start counting again

6. Now notice the sensations of your breathing. The depth, the
speed, see if your breathing becomes increasingly slower and
quieter, if your breathing more and more goes to your stomach or
your chest, if your body becomes more relaxed through your
breathing, ...etc. Try to notice this as an outsider, without
stopping from counting. If you cannot, then just go back to
counting

8. If at any time you notice any strange feelings in your body, like
twinklings, or muscle reactions, just notice that, it is quite
normal. Go back to your breathing

9. Once you got to 100, slowly return to normal, open your eyes,
take in everything you see in the room, get up from the chair,
stretch your muscles