Meditation seems to be living a boom these days. It is becoming a popular way to lower stress and boost health in people of all ages and from all walks of life. And with the added bonus that meditation generally doesn't require anything outside of a quiet place where you can sit comfortably, it's accessible to all people, and it's free!

Meditation methods for beginners pt.2

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Part 2 


Focus meditations are usually quite common because they're very useful for people who have trouble focusing on just one thing. 

These meditations give you something to concentrate on so that your mind has something to do, making it easier to stop the mind chatter because it is focused on something else.




There are many forms of focus meditation. They may include using mala beads to count them as you breathe or simply counting your breaths. Many people like to do focus meditation with their eyes open and use an object to stare at, so their eyes focus just on one thing, such as a flickering candle or a crystal

Considering that this type of meditation is often preferred by people who have trouble focusing on one thing, it's best to start practicing for short periods of time, such as 5 minutes a day, until it becomes easier.


Aside from improving your focus, studies have shown that people who perform regular focus meditations also have lower stress levels, better memory, and are more patient.

Focused Mind


Progressive Muscle Relaxation (or PMR) is a type of focus meditation that focuses on your body instead of your mind or something you can see or touch. Also sometimes known as a body scan, the idea with PMR is that you go through each part of your body individually until it feels completely relaxed.



One of the most popular ways to do this type of focus meditation is tensing up one part of your body at a time until it feels sore (without hurting yourself), then releasing the tension slowly until you feel completely relaxed.


Although this technique may seem pretty simple, it can be very effective because by focusing on parts that are usually tense, the rest of your muscles start to relax as well. 

You could start by tightening up your toes, feet, ankles, calves and moving up through all the muscle groups to your head. 

Others prefer to use an audio guide for this meditation, in which the recording will take you through the list of muscles in your body so you can check for any tension and relax them one by one.

Physical Therapy Session


What makes PMR meditations beneficial for healthy individuals is that they're used both in physical therapy and mental health settings to help improve moods and make people feel more relaxed. 

When people are in pain or sore all over, they tend to tense up their muscles even more. So by relaxing them through PMR, patients can start feeling better almost immediately.

Support Group


While doing PMRs, it's normal to feel drowsy, so this is an excellent way to fall asleep faster than usual! It's also great for reducing anxiety levels because studies have shown that PMR helps reduce stress hormones like cortisol.  Besides helping you sleep better, another benefit of PMR is that it helps clear your mind because the only thing you're focusing on is getting rid of any tension in your body.


Mantra meditation is when you repeat a phrase or word over and over again until it clears your mind.



For these types of meditations, you can repeat your phrase or word out loud, or you can do it in your head. It can be a positive phrase that is relevant to you, even a word such as love or calm, or a sound such as Om or Hum, as is often done in the Buddhist tradition.

You have no fixed rules when it comes to this type of meditating, but the more often you repeat the mantras, the more effective they're going to be for your mind.

Transcendental Meditation would also fall into this group. Meditators receive a unique mantra from their teacher and are asked not to share it with anyone else as it is specific to them only.



Mantra meditations have been scientifically proven to reduce stress and chronic pain, so if you're dealing with either one (or both), then this type of meditation is definitely for you!

Besides the meditation benefits of empowering yourself with positive mantras, repeating phrases in your head can help you sleep better because the constant, repetitive thoughts make it easier to fall asleep and maintain a good sleeping schedule.


No matter what type you choose, always remember that quality is more important than quantity. Make sure to practice with short sessions at first if needed, but do them as often as possible for best results.

Couple Meditating


And if you feel like your mind is wandering too much and becoming distracted by thoughts or feelings, then stop meditating and try again later when you've had a chance to calm down.

Meditation is a powerful tool that can help us increase our happiness levels, improve focus and deal with anxiety, amongst a host of other benefits. 

The power of meditation is that the more often we do it, the better we'll get at it and be able to incorporate meditation into other parts of our lives, like work or school.

We hope this article has given you some

ideas on how to start practicing today.