5 Easy Meditation Techniques for Beginners
- Theresa Perry
- Oct 31
- 5 min read
Updated: Nov 6
Starting a meditation practice can feel a little daunting at first — especially when your mind feels busy or you’re not sure where to begin. The good news? Meditation doesn’t have to be complicated or require sitting cross-legged for hours.
There are many simple, accessible ways to bring mindfulness into your everyday life — whether you’re looking to release stress, improve focus, or find a sense of calm.
If you haven’t already, take a look at our main guide, Meditation for Beginners: Finding the Right Practice, which explores how to choose the style that suits you best.
meditation techniques for beginners
Below are five easy meditation techniques for Beginners to help you get started — including grounding, breath awareness, moving meditation, body scanning, and guided practices.
OVERVIEW
1. Grounding Meditation: Finding Stability in the Present Moment
When life feels overwhelming, grounding helps bring your attention back to the present moment and your physical body.
How to do it (5–10 min for starters):
Sit or stand comfortably, feet resting flat on the ground.
Begin by gently tuning into your five senses.
Sight: Look around and take in the colours, shapes, and textures of your surroundings — with curiosity, as if seeing them for the first time.
Sound: Allow your gaze to soften or close your eyes, noticing sounds nearby and far away without judgment.
Smell: Notice any scents around you — perhaps fresh air, your tea, or even the absence of smell.
Taste: Become aware of any subtle flavours in your mouth.
Touch: Feel your body supported — your seat beneath you, your feet on the ground, the air on your skin.
Take a slow, steady breath and silently repeat: “I am here now.”
When to use it: when you feel anxious, scattered, or emotionally overwhelmed — or anytime you need to come back to yourself.
Benefit: helps you regulate your emotions, calm your nervous system, and reconnect to the present moment.
2. Breath Focused Meditation: The Simplicity of the Breath
This is one of the simplest and most powerful meditation techniques — focusing on the natural rhythm of your breath to anchor your awareness. However, for some people, especially during anxious moments, focusing on the breath can feel uncomfortable. If that’s you, try a grounding or body-based meditation first.
How to do it (5–10 min for starters):
Sit comfortably (on a cushion, chair, or bench — whatever keeps your spine upright).
Close or lower your gaze.
Allow the breath to settle naturally.
Notice the sensations of breathing — the air moving in and out, the rise and fall of your belly or chest.
When thoughts pull you away, gently acknowledge them (without judgment) and return to your breath.
When to use it: when you want a simple anchor to come back to, during short breaks, or in challenging moments.
Benefit: steadies the mind, balances the nervous system, and cultivates calm and focus.
🌿 Prefer to move while you meditate? Fill out your details below to try the Free Tai Chi Moving Meditation Video — perfect if sitting still feels difficult.
3. Body Scan / Progressive Relaxation
A body scan meditation helps you tune into sensations throughout the body and release accumulated tension.
How to do it (5–10 min for starters):
Lie down or sit comfortably and close your eyes.
Bring attention to the top of your head.
Slowly move your awareness downward — forehead, shoulders, chest, belly, hips, legs, and feet.
At each point, breathe in and on the exhale, imagine releasing any tightness or holding.
If your mind wanders, gently guide it back to the area you’re scanning.
When to use it: before sleep, after a busy day, or when you feel physically or mentally tense.
Benefit: promotes deep relaxation, releases stress stored in the body, and supports better sleep.
🌸 Want to unwind even more? Join our Mindful Movement & Sound Bath Meditation in Sydney — a nurturing session for body and mind.
4. Moving Meditation: Flowing into Presence
Moving meditations — like walking meditation or Tai Chi — combine mindfulness with gentle, flowing movement, helping you stay present through motion.
Let's first explore a "Walking Meditation"
How to do it (5–10 min for starters):
Choose a peaceful place — a garden, park, or quiet path.
Walk at a slower pace than usual, without an exact destination. Let your steps unfold naturally.
Feel the ground beneath your feet, the shifting of your weight, the rhythm of your breath. "Walk as if your are kissing the Earth with your feet" - Thich Nhat Hanh. You might even like to take off your shoes if it is safe to do so.
Tune into your senses — the smells in the air, the sounds around you, the textures as you stop to touch leaves or bark.
Stay open to your environment with curiosity and softness.
When to use it: when you need gentle movement to release tension or when sitting still feels challenging.
Benefit: restores balance and flow, calms the mind, and enhances body awareness.
If you would like to know more about Tai Chi, you can read more about it in our blog on "The Complete Benefits of Tai Chi on the Body and Mind."
✨ Sydney locals: Experience Mindful Movement & Sound Bath Meditation — a restorative session blending Tai Chi, mindful movement, and soothing sounds. 👉 Book Your Spot
5. Guided Meditations: Support for Every Step
Guided meditations provide structure and encouragement, making it easier to stay focused and consistent — especially when starting out.
How to do it (5–10 min for starters):
Choose a quiet spot: a favourite chair, cushion, or outdoor space.
Set a regular time to meditate — morning, lunchtime, or evening.
Make the space inviting with a candle, soft blanket, or calming scent.
Press play on a guided meditation and let yourself be led — simply follow the voice and breathe.
When the mind wanders, gently come back to the guidance or your breath.
When to use it: when you need support, guidance, or inspiration — or when meditating alone feels challenging.
Benefit: builds consistency, introduces new techniques, and deepens mindfulness over time.
Try these free guided meditations on Insight Timer:
You might also like to join a local meditation group or book a private class (online options available) for personalised support and accountability. For private class enquiries email info@theresaperrywellbeing.com
🌼 Free Resource: Fill out your details to get your Free Tai Chi Moving Meditation for Releasing Anxiety and Stress — a gentle, guided flow to reconnect mind and body.
Bringing It All Together
Start small — five or ten minutes a day is enough to feel the difference. Try different techniques to discover what feels most natural for you — grounding, breath, movement, or sound.
Meditation is about meeting yourself where you are. With time, you’ll find your moments of calm become longer, deeper, and easier to access — wherever you are.
If you’re ready to go further:
✨ Next steps:
Fill out your details below to download your Free Tai Chi Moving Meditation Video
Join a local meditation group or book a private class with me email info@theresaperrywellbeing.com (online sessions available)
Experience Mindful Movement & Sound Bath Meditation in Sydney
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