There's no single "right" way to meditate. Instead, there's a technique that works for you. Explore four beginner-friendly techniques—Body Scan, Breath Awareness, Loving-Kindness, and Sound or Music Meditation— and their unique benefits.
Key takeaways
- There's no one right way to meditate; finding the technique that resonates with you is key to a successful practice.
- Beginner-friendly meditation techniques include Body Scan, Breath Awareness, Loving-Kindness, and Sound or Music meditation, each offering distinct benefits..
- Consistent practice and trying different methods, like those offered by Open, are essential for building a meditative routine that works for you.
If you've ever sat down to meditate and wondered, "Am I doing this right?" you're not alone. Meditation is one of the most natural things we can do, yet many of us struggle with how to start. The truth is, there’s no one way to do it. But there is a way that works for you.
Below are four beginner-friendly meditation techniques, each with its own style and benefits. Try them out, see what resonates, and let your practice evolve.
First things first: Take a breath
Breathwork and meditation can work in tandem to enhance your practice. Taking a few purposeful breaths is a great way to calm your mind and get yourself ready for a deep, effective meditation. Try a calming technique like vase breath or a physiological sigh before your next meditation session.
1. Body Scan Meditation
A body scan is a powerful way to release stress by reconnecting with physical sensations. It helps you shift from mental overload into embodied awareness.
How to practice:
- Find a comfortable, safe place to begin your practice.
- Close your eyes and focus on your breathing.
- Bring awareness to a specific body part and mentally note how that area feels.
- Visualize the tension in that part of your body, releasing with each exhale you take.
- Release the focus on that particular part and move on to the next
- Continue until you’ve scanned the entire body, from feet to head.
This is a great practice to do before bed or anytime you feel disconnected from your body.
Try it With Open: PM Body Scan w/ Lihi B. (8 min)
2. Breath Awareness Meditation
If you're wondering how to meditate correctly, this is where most people start. The breath is always with you, and learning to observe it without judgment is a direct path to the present moment.
How to practice:
- Sit comfortably and close your eyes.
- Notice how you feel. Acknowledge any thoughts or emotions without trying to change them.
- Bring your attention to your breath. Feel the inhale, the exhale.
- Observe the rhythm, the temperature, the depth. Are you breathing fast or slow? Shallow or deep?
- When your mind wanders (it will), gently return your attention to your breath.
- End your practice by slowly opening your eyes and returning to your surroundings.
Breath awareness is at the heart of many breath-focused and breathing therapy practices because it calms the nervous system so effectively.
Try it with Open: Breath Awareness w/ Manoj D. (10 min)
3. Loving-Kindness Meditation
Also known as metta meditation, this practice involves cultivating compassion, first for oneself, and then for others. It’s especially helpful when you're dealing with interpersonal stress or emotional tension.
How to practice:
- Sit in a comfortable position with your eyes closed.
- Start by focusing on yourself, silently repeating phrases like:
- "May I be happy. May I be healthy. May I be at peace."
- After a few minutes, extend those wishes to others: a loved one, a neutral person, even someone you find challenging.
- Repeat the same phrases for each person: "May you be happy..."
- Feel into the emotion behind the words. Let compassion grow with each breath.
Loving-kindness helps retrain the mind to focus on connection rather than conflict.
Try it with Open: On Loving Kindness w/ Manoj D. (18 min)
4. Sound or Music Meditation
This technique uses sound as the anchor for your awareness, which is great if you struggle with silence or overthinking. It can be guided, instrumental, or even ambient nature sounds.
How to practice:
- Choose a calming audio: ambient music, nature sounds, or a guided meditation.
- Sit or lie down in a comfortable position.
- Close your eyes and allow your breath to settle.
- Let the sound wash over you. Instead of thinking about it, focus on the tone, rhythm, and texture.
- If your mind wanders, gently bring it back to the sound.
This type of meditation can be deeply immersive and is especially effective for auditory learners or people who feel overstimulated by silence.
Try it with Open: Deep Sound Meditation w/ Jesse F. (14 min)
Finding what fits
Learning how to meditate properly is about discovering how you connect most effectively with yourself. Some days you need stillness. Other days, sound. Some mornings, your breath is your guide. Other nights, your body leads the way. There is no one-size-fits-all. There is only what works for you, in this moment.
At Open, we offer guided meditation, breathwork, and sound journeys that help you explore these techniques and more. Designed for real life, led by real teachers, and rooted in ancient wisdom, we're here to help you build a practice that sticks.
Try Open for free and start building a meditative practice that works for you.