The single most important approach when considering beginners meditation techniques is discovering and accepting stillness. What I am referring to is the challenge that meditation brings to adopted patterns of being constantly "on the go" or busy doing things.
To accept stillness and discover the value in remaining in one place for a fair amount of time feels oppressive and useless, for the benefits are subtle, deep and slow to become apparent. Boredom and/or frustration will drive the beginner out of meditation and back into becoming a "responsible" and "useful" person.
Th term "responsible" is an interesting one for it essentially refers to the ability to respond. This ability to respond (response ability) is a measure of responsiveness in one's being, both in the moment and over time. Our health and well-being have much to do with this ability, whether we speak of physical, mental or emotional health. Meditation actually improves this ability to respond immensely.
Beginners meditation techniques should involve learning how to slow down and come to a full stop for half an hour or so as many times a week as is possible. I recommend three days a week at a minimum. Finding a place where one can remain absolutely undisturbed for thirty minutes is essential.
There will be enough to cope with in one's thoughts once the body is still. There is no way to move forward towards deeper experiences of peace, relaxation, self-inquiry and joy without satisfying this first step of learning how to be still.
Beginners Meditation Technique
Sit still for half an hour in a comfortable position. It does not count if you get up. You must be resolved to be in the one spot for 30 minutes. Aside from this, ther is nothing to focus on or do. The goal is to allow for stillness.
You may think of say to yourself after five minutes "okay, I'm still, now what?" and this is an obvious prevailing resistance to stillness. Spend the entire half-hour this way. Let no thought of how it may be going, working, succeeding, etc. pull you out of your commitment to stillness.
Your mind will object. Your thoughts will be resistant to meditation. I will explain later why this is so. Just know that the thinking, deciding, deliberating, planning and general "problem-solving" of the mind will be the part of you that most wishes you to stop your meditation.
Sitting still sounds very easy. After all, you only need to sit there. The problem is the self-reflection that naturally follows the stillness. You may not like what you begin to think about. Unfortunately, if you wish to achieve deeper relaxation, greater health and/or personal fulfillment through meditation, you must cross this bridge.
You will encounter the trolls of your own thoughts. Just watch them. Just witness them. Trust me when I tell you that you are much bigger and stronger than they are. If you can get this stillness bit going, you will prove yourself master and will learn to root out these annoying thought patterns.
It is often the case that these troll-like thoughts are the very reason we hurry along avoiding stillness. These thoughts are internalized fears that can talk us into things. Just be still and watch remembering that they are only thoughts and ideas swimming around in your head. They are not who you are.