3 Powerful Meditation Exercises for Beginners

Powerful Meditation Exercises for Beginners

How to Meditate

In order to develop and use the full potential of mind and thought, one must practice to think beyond  the brain.

One must learn to employ thought consciously using certain meditation exercises like the ones that follow.

Meditation Exercises for Beginners

Meditation Exercise 1

  • Sit in a chair with your back straight and your head erect.
  • Place your hands comfortably in your lap. Breathe deeply and naturally.
  • Think of the color white, focus on this bright white color for one minute. (Do not let your mind wander, just focus on the color white.)
  • Think of the color pink for another minute, pick one shade of pink and focus on the color for one minute.
  • Finally, pick another color, say blue. Focus on just one shade of blue for another minute. See the color around you, filling the whole room.

After the three minutes, end the exercise. Rise from your seat, take a deep breath and relax.

Meditation Exercise 2 

  • Sit in a chair as before, close your eyes and think of a sound, such as a violin playing a familiar tune.
  • Hear the violin playing and do not think of any other sound. Keep this for one minute.
  • For the next minute focus on another instrument, say a clarinet, playing the same tune.
  • And for the third minute hear a piano playing the same tune fully with full chords and all. Focus on hearing the piano notes and chords for one full minute.

Then end the exercise, rise, take a deep breath and relax.

Meditation Exercise 3

  • Sit in a chair, back straight. relax and close your eyes.
  • See a pink-colored light all around your body, enveloping you from all directions.
  • Mentally see the clear rays of the pink light surrounding you like a bubble from above, below, behind you and in front of you as well as on the sides.
  • Let this pink light extend about ten inches from your body.
  • Focus on that state for one minute, then dismiss the image from your mind, rise, take a deep breath and relax.

Practice the above meditation exercises, daily until you are very proficient.

These exercises seem easy and very basic, but they are the baby steps everyone should take to attain mastery and control over one’s mind.


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Last Updated on December 28, 2022

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