Tips and Techniques to Get Started With Meditation


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

meditation techniques
The phrase ‘meditation techniques’ covers a huge array of options. To make it worse, if you take a look online, you’ll not only see all the different options defined, but you’ll quickly note that the ‘best’ ones have complicated names, such as Zazen, Kundalini or even Heart Rhythm Meditation (HRM).

man meditating in front of broken down carIt’s enough to put you off starting. You’ll understandably be baffled by the choices for meditation techniques.

Fortunately, that’s where we step in to help. It’s time to discover which meditation techniques can really make a difference in achieving your healthy lifestyle goals. Let the Fit Father Project guide you through the maze and put you on the right path to achieve your goals!

Defining Your Meditation Goals

Wikipedia defines meditation as “a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state.”

That’s a pretty broad statement!

One thing is clear is that meditation may help you to clear your mind and focus on putting maximum effort into your workout. But in many ways, it’s really the ultimate form of relaxation after you’ve exercised. Research even shows that it can boost your mood.

In fact, mindfulness meditation has been shown to benefit mood and cognitive function in older adults.

Your main goal from meditation should be to calm your mind, allowing your stress to evaporate and you to focus all your efforts on the task in hand. It doesn’t matter if that task is working out or spending time with your children.

A calm mind will help you to achieve your goal.

However, this is a concept. You need meditation to help you achieve something specific in life. Calming your mind will allow you to focus on the goal you have set yourself.

This goal can be to lose weight, gain muscle, spend more time with your children, or perhaps change your job. Literally, anything can be your goal; you just need to choose it and then focus on it.

The Purpose Of Meditation

Your mind is an amazing creation. It can think about hundreds of different things at the same time and perform a variety of different tasks.

meditation techniques for stressOf course, sitting in silence will allow your mind to run wild, making it very difficult to clear your mind.

In fact, this is where one of the biggest misconceptions about meditation originates from. The aim may be to clear your mind.

But the practice revolves around focusing on one specific idea. In effect, you are training your mind, and you simply can’t just empty it of all thoughts!

Meditation Techniques You Can Adopt Today

You’ll hear a huge amount of apparently conflicting advice when you first start to meditate. This will make it very difficult to get started. But the following meditation techniques can all be adopted today and will help you to reach whatever goal you set yourself.

Consider Your goal.

Then sit for ten minutes and think about goals and visualize accomplishing them.  You can extend the time as you wish.

Create A Mantra.

To help you focus on your one specific goal, you should create a mantra. You don’t need fancy writing as long as you know what it stands for. “To lose 2 pounds this week” is as credible as “developing a spiritual connection to others that fosters world peace.”

set goals how much weight can I lose in 4 weeksIn fact, losing 2 pounds is far more realistic and achievable!

You breathe every day, so this is simply an extension of that! All you need to do is focus on your breathing without trying to force its pace. If other thoughts pop into your head, then pause for a moment and then return to focusing on your breathing.

This approach will be beneficial when you find yourself in stressful situations during everyday life.

Walk It Off

Just like breathing, you walk every day; it’s easy.

But to use walking for meditation, you need to take it a step further. You need to walk while focusing solely on the movement of your feet and the natural sounds surrounding you.

This is exceptionally difficult at first but can become an easy way to meditate at any time of the day.

Sa Ta Na Ma

Technically this type of meditation is called Kirtan Kriya Meditation, but that’s a bit of a mouthful for something that literally requires you to chant the phrase:

Sa as you put your index finger against your thumb

Ta as you do your middle finger and thumbs

Na and your third finger touches your thumb

Ma for your little finger to touch your thumb.

Then repeat for 12 minutes to improve the blood flow to your brain and boost your memory powers.


listening to music while working out meditation techniquesNo, you can’t listen to your favorite pop song and expect to get the benefits of meditation.

But you can listen to binaural beats which are designed to trigger the same brainwaves as meditation does. It’s a much easier approach!

Start A Habit

Just as you work hard to create an exercise habit, you will also need to build the habit of meditation. Simply block off 10 minutes every day and use them to meditate. It doesn’t matter how bad you are at it to start with, stick with your time slot, and your meditation will get better.

How Meditation Techniques Can Make a Difference

Meditation allows you to feel in control even when the world around you appears to be in chaos. This is a valuable skill.

Developing it is not a reason to become detached from others. It actually provides you the opportunity to calmly assess any situation and then chose the most appropriate course.

You’re not alone in this. Hundreds of members of the Fit Father Project already use meditation in their daily lives to achieve their goals. They are a testimony to the fact it is possible.

Join the FF4L today and benefit from ours and their advice to help you become the man you want to be. It’s not too late!

fit father for life
Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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