I believe you have heard or read about meditation from the Internet or magazine. Meditation is good for our health as it has lots of advantages such as decrease stressed, reduces anxiety and boosts productivity. To be able to take advantage of its benefits, you must be dedicated enough to spend more time in getting the techniques right. But worry not, below are 5 effortless meditation techniques everybody can do according to a mindfulness expert, Matt Valentine.

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Breathing

Before anything else, you must get the fundamental right. The most common meditation technique used by most Buddhist masters is breathing. It’s simple and easy to learn. All you have to do is to focus on the sensations of your breath. When your mind starts to generate thoughts, accept it and focus back on your breathing. It is recommended to breathe in through your nose and out through your mouth.

Take a walk

“Kinhin” or mindful walking is originated in Zen related to the practice of zazen (sitting meditation) where meditators regularly do a session of kinhin followed by zazen. Practice it by walking calmly and focusing on the used body parts. If you are always on the go and find it hard to stay still, this technique is perfect for you.

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Body Scan

The first “foundation of mindfulness” according to Buddha is a practice of getting in touch with your body. It’s known as mediation body scan where you need to scan the entire body through the sensations you’re feeling at that given time. You will notice several of sensations such as warmth, weightiness, pain, movement, and moisture. It’s a great practice to make you aware of what’s going in your body.

Eating

Mindful eating is about chewing slowly and savoring your food with all your being. Take in the flavors, textures, and smells of the food and feel how it enters the body.

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Spread love and kindness

Pali or Sanskrit is a traditional practice that has been passed down from Buddha over 2500 years ago. The practice is about opening up your heart and promotes love and kindness for yourself and others. It’s usually done by sitting down with your eyes closed and focusing on the love around you and your love for other human beings. It may not seem like meditating, but many great teachers recommend doing it to find peace.

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