To practice, you need to choose one of three basic techniques that are suitable for beginners. With them, regular meditation for beginners at home can become a real adventure, which over and over again will open new psychological horizons for the mind.

Concentration on breathing 🧘🏻‍♀️
Thanks to this method, you can learn to feel your breath and control it.
1. Sit in one of the meditative poses or just bend your knees.
2. Focus on your breathing, but don't try to control it just yet.
3. After a few minutes, inhale deeply for a count of one, then hold your breath for 4 seconds and exhale slowly for a count of two. Continue breathing in this pattern.

Concentration on sensations
For this method, you need to find a posture in which the body is completely relaxed so that the mind can think analytically. You can practice both lying down and sitting. The back should be straight, and breathing should be even and deep.
1. Close your eyes and imagine how with each new exhalation the body leaves tension, discard all thoughts.
2. Mentally move to the tips of your toes and try to describe what you feel: tingling, throbbing, warm or cold.
3. Move higher by walking through the sensations that are experienced by the calves, knees, hands and other points of the body. Reach up to your head and feel the energy flowing inside.
Concentration on the object 💁🏻‍♀️
Such meditation for beginners at home will help you become more attentive to the world around you. The object may be some kind of continuous phenomenon - the swaying of trees, the sound of water or fire.
1. Take a comfortable position and begin to carefully peer into the object of concentration.
2. Let it fill your entire consciousness and let go of everything superfluous.
3. If thoughts wander, bring them back again and again.
4. Try to blink as little as possible, and after a few minutes of meditation, close your eyes, imagining the object. You can read mantras.
5. Relax completely and let your mind rest.