Meditation 101: Techniques, Benefits, and a Beginner's How-to

Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.

Concentration meditation involves focusing on a single point. 

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. 

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.

• A daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion.
• There are also moving meditation techniques, such as tai chi, qigong, and walking meditation.

Studies on the relaxation response have documented the following short-term benefits to the nervous system:

• Lower blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation

1. Sit or lie comfortably.
2. Close your eyes.
3. Make no effort to control the breath; simply breathe naturally.
4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.