6 Popular Meditation Exercises for Beginners

In Ayurveda, meditation has long been a proven method for living a more serene and conscious life. The beauty of it is that no special knowledge is required, because anyone can learn to meditate! Here, we present a few simple meditation exercises that you can explore as a beginner. Just give it a try—you are sure to find something that resonates with you!

Learning to Meditate with Exercises: How Do You Meditate Correctly?

First and foremost: Take it easy! Meditation takes practice, and no one becomes an expert overnight. And that is not necessary at all. The main thing is that you calm your mind and find inner peace—and feel comfortable while doing so.

The goal of meditation is to find mental stillness, reduce stress, and increase well-being. Especially in a hectic daily routine, pausing and listening to your inner self often falls short. So, take the time to reconnect with your mind and body and bring them into harmony.

It is completely normal for your thoughts to wander frequently when you first start your meditation exercises. The more you practice, the easier it will become to fully immerse yourself in the meditation. Here are a few tips on how to successfully get started with meditation.

7 Tips for Your First Meditation Exercises

To ensure you feel comfortable while meditating, you should make your surroundings as cozy as possible. Try to satisfy your physical needs, such as hunger or thirst, before the meditation exercise so that you can begin in total peace.

1. Choose a suitable location where you feel comfortable and will not be disturbed. You may also light a scented candle or incense.

2. Take enough time to allow yourself to settle into stillness. You should also plan for a few minutes after the meditation before diving back into daily life, so that the meditation can achieve its full effect.

3. Wear comfortable clothing that allows you to sit easily.

4. Find a comfortable position. Depending on the type of meditation, you can sit, lie on your back, or even stand.

5. Feel free to try different exercises. If certain meditation exercises feel good and are enjoyable, stick with them. If not, simply try something else.

6. At the beginning, it is better to meditate in short, regular intervals. A few minutes per day is enough to start with. You can then increase the duration step by step.

7. Be kind to yourself and acknowledge that every step in your development is good and important. Observe, but do not judge yourself.

6 Meditative Exercises for Beginners: Instructions and Explanations

Fortunately, there are many different meditation exercises you can try. That is why we are showing you a few exercises here that you can easily try at home as a beginner.

We will explain why each technique might be right for you and provide step-by-step instructions. You can try them all or simply start with the meditation exercise that appeals to you most. The choice is entirely yours.

1. Mantra Meditation: Meditation Exercises for Beginners

Mantra meditation is a great starting point for those who find it difficult to concentrate and who wish to calm their minds. But even if you have a specific goal in mind that you want to achieve, you can turn it into a mantra and incorporate it into your meditation.

How it works:

Mantra meditation is essentially very easy. First, choose a mantra that you can identify with. In the beginning, you can start with single words like calm or peace.

However, the mantra can also be something you personally want to achieve and can consist of full sentences such as: I open my heart to new things.

Once you have found your mantra, sit down and close your eyes. Now, you don’t have to do anything more than mentally repeat the mantra over and over until the mind becomes calm and focused. If your thoughts wander, simply bring yourself back to your mantra.

You can also focus on a specific theme or goal—a heart meditation, for example, helps you open your heart to love, compassion, and peace.

2. Walking Meditation: Relieve Stress

Those who feel restless and stressed and cannot imagine sitting still for a long period may find themselves at home in walking meditation. Also, if you have to sit all day for work, a walking meditation can provide the necessary balance.

How it works:

With walking meditation, the name says it all. All you have to do is walk consciously. Take one step after another, very slowly and deliberately.

Pay attention to your breathing and perceive all movements and sensations in your body. Feel the light breeze on your skin and the sensation when your foot meets the earth.

Walk in this leisurely manner for a few minutes to find peace and leave disturbing thoughts behind. Feel how you shed stress with every step. Whether you are outdoors or simply walking back and forth in your apartment is entirely up to you, because walking meditation works everywhere!

3. Mindfulness Exercises: Meditation Exercise for Falling Asleep

This meditation is not only the foundation for all mindfulness exercises but also a very good entry point for meditative practices. If you find it hard to settle down in the evening, a targeted mindfulness meditation can also help you fall asleep better with Ayurveda.

How it works:

Lie comfortably in bed. Now listen to your breath and count every breath. Once you reach 10, simply start over at 1. This immediately takes away the pressure of having to fall asleep.

Let all thoughts, feelings, and sensations that arise during this time simply pass by without holding onto them. Do not judge them and instead return gently to your breath again and again.

Meanwhile, you can go into your body and feel how your individual body parts spread out in bed and become more relaxed piece by piece. Soon your mind will calm down and you will glide gently into sleep.

Tip: Do you have trouble settling down regularly and bringing your sleep rhythm into balance? The programs in the Sleep Well line can help you fall asleep and stay asleep better.

4. Meditation with Music: Lifts the Mood

Music not only reduces stress but also lifts the mood. Therefore, it is particularly suitable for meditation. A meditation with music is ideal for you if you want to find peace and become more mindful at the same time. In this meditation, the focus is on experiencing the sound.

How it works:

Choose music that you like and that relaxes you. The style of music is entirely up to you. Everything from classical music to jazz to New Age is possible. However, we recommend starting with instrumental music first.

Now sit down, breathe in and out deeply, and concentrate exclusively on the music. Observe what the music does to you and what sensory impressions it triggers. You might even learn something about yourself in the process! In any case, you will become more relaxed and centered during the song.

5. Visualization: Journey to a Place of Power

Would you like to simply take a break or, better yet, go on a journey? With the conscious visualization of a place of power, you can travel in your mind without moving an inch. Thanks to this meditation exercise, you can withdraw anytime and anywhere you are to let go and recharge your batteries.

How it works:

Imagine a specific place where you feel comfortable and can draw strength. Whether the place is real or exists only in your imagination does not matter. Let your fantasy run wild and travel to a beach, a lakeshore, a forest clearing, or even a cozy library.

Now perceive as many details of the place as possible. What sounds can be heard there? How does it smell? Pay attention to your breathing and feel how you are supplied with new life energy. When you feel strengthened and calmed, you can gently leave the place again.

The more precisely you imagine the place, the better the meditation exercise works. This way, you have your personal place of power to which you can return anytime and anywhere.

Tip: Visualization is also a crucial element of Tummo meditation. With this meditation exercise, you can kindle your inner fire and warm yourself from the inside out.

6. Grounding: Finding Your Center Again with Meditation

If you feel like everything is getting on top of you and you are looking for inner stability, you should try a grounding meditation. In this way, you bring body and mind back into harmony and can draw new energy for everyday life.

How it works:

Sit down or lie on your back. Now imagine that roots are growing out of your feet or your back. The roots slowly penetrate the ground beneath you and grow through several floors until they find fertile soil.

Now anchor yourself firmly to the ground and feel how the power of the earth flows through your body via the roots. Observe how you gradually absorb more energy and become calmer at the same time.

Finally, the roots leave the ground again and slowly return to your body—but the power of the earth remains with you.

What are the Benefits of Regular Meditation Exercises?

Through regular meditation, you can not only find peace and reduce stress but also feel mental and physical changes. Mindfulness and meditation exercises have the following positive effects:

• You become calmer and more relaxed.
• You sleep better.
• You have more energy in everyday life.
• You can handle stress better.
• You gain more self-confidence.
• You have more joy in life.
• You feel more gratitude and compassion.
• Your immune system is strengthened.

All of our meditation exercises are perfect for beginners. And now: Go ahead and try them out! You are sure to find a meditation technique that suits you and makes you feel comfortable. If you take enough time and are patient with yourself, you will succeed in getting off to a good start.