Meditation can be a very simple exercise. There are a number of exercises that can be done for beginners to get introduced
into the world of meditation. Before beginning practicing these exercises, you will need to try and find a set time and place where you can practice these techniques. Just like anything else, the more your practice the better you will become at meditation, reaping greater benefits from it.
The space where you meditate does not need to be an elaborate sanctuary. It just needs to be a quite area that is free of clutter and distractions. One of the main goals of meditation is sustained focus. The beginner meditation exercises that follow are to help build this focus. Where you can keep outside thoughts, worries, stress out of your mind.
This first exercise might seem so basic that it is useless. The key here is the practice and gaining the skill and power in focusing your mind. Start by closing your eyes and begin breathing in and out. Use your diaphragm to breath, meaning when you inhale you want your stomach and not your your chest to expand. This allows for deeper and less restricted breathing. Breath in and out and continue until you have a steady regular pace. You want to work your way up in the length practicing this. Your mind will begin to wander to outside thoughts, but you just have to bring it back to your breathing. Work your way up to 15-20 minutes of this focused breathing.
Another exercise is called The Heart Of The Rose, as described by Robin Sharma in the book The Monk Who Sold His Ferrari. In this exercise you will need a rose (or any flower will do). Begin by staring into the center of the flower. Begin to notice all the details: the textures, the layout of the petals, the shades of color. Once again this is an exercise in building the power of focus. When yu start it may be hard to focus on the flower for 5 minutes as other thoughts come to mind. It needs to be practiced, to the point where 20 mintues can be spent focusing on the flower.
When it comes to learning these meditation techniques for beginners: “Remember, either you control your mind or it controls you.”