Best Meditation Technique for Beginners
What is the best Meditation Technique if you are a Beginner?
The answer is simple. Whichever one you choose. It does not matter. You will learn from every meditation technique. The best approach is to try as many methods as you can and then pick and choose the one that works best for you.
Another approach that I have used myself is trying a few styles of meditation and then incorporating my own style. I find that at different moments of my life I will use 1 method predominantly. I also try to stay with one style for enough time where I can get a good grasp of that technique. And just for fair measure, I stay at it just a bit longer than I want just to make sure I am not quitting too early.
Each meditation technique will open a new door. I began learning about TM, Qigong, and Zen. I then branched out to Vipassana. I tried third eye, chakra, and Sufi meditation. I also studied Self-enquiry meditation and read extensively from Ramana Maharshi and Nisgardatta Maharaj.
My Personal Meditation Technique
My meditations usually go like this and the order does vary. I close my eyes and focus on a few breaths. I notice the breaths at a place just below my navel. That is a technique I picked up fro Qigong. After I have taken a few unforced breaths I then place my attention on my body. I try and become aware of any physical pains and aches in my body. If there are any pains I remain there and breath in and out until a noticeable relief comes to that area.
Once the physical pain subsides I then notice the quality of my breath. Is it shallow or deep? I check for any knots or constriction down the center of my body from my chest/throat to my stomach. I generally remain at this point for a few minutes to really gain awareness.
At this point, I have become aware of my breath, physical body, and inner body. During this process of noticing my breath, physical body, and inner body I also keep a small amount of attention on the thoughts and emotions that are present and how they change during my initial stages of concentration.
In vipassana, you learn that all thoughts and emotions are impermanent. This means they are only temporary and they will pass and change. The importance here is to remember that no matter how good or bad things are in your mind and body that they will change. The only thing that is permanent is the awareness of those thoughts and feelings.
After I have watched my thoughts and emotions for however long I need to so that I am unattached to them I then place my concentration/focus/attention on awareness. The self-enquiry method teaches you that there is always a silent witness present in your life. It has been there since the beginning and will always remain. Just ask yourself what has not changed in your life 5 years ago, 10 years ago etc. The life circumstances have probably changed. Your beliefs about things have changed. But the Silent witness/Consciousness still remains. This is the most subtle aspect of ourselves.
How to approach Meditation for beginners?
If you are a beginner I recommend that you meditate and not expect any results. I know this might sound difficult but it is the best approach. I always tell people to treat your meditation expectations like when you let someone turn in front of you in traffic or when you hold open a door for a stranger. Most people do those things with no expectation. This will help create a very spiritual giving atmosphere to your meditation practice and the benefits will be tremendous.