Let’s agree, we all crave for peace of mind. And we are quite aware how our hectic work schedules, unhealthy eating and lifestyle habits and stress levels are taking a toll on the health.

It’s common for many of us to oscillate between fear, anger and battle various negative thoughts. And if you are looking forward to usher in a sense of inner harmony, we strongly suggest you to take up meditation.

Well, our advice may be an age old one and could be time consuming for many of us. But, do you know that there are various simple meditation techniques that would make you feel happier and healthier, in a jiffy?

Welcome to the world of modern meditation techniques. Tailor made to meet the demands of fast-paced life challenges, these unique methods can make you feel refreshed and happy from within.

Though derived from ancient Hindu, Buddhist and Taoist scriptures, these techniques do not preach any religious affiliation but ensure improved cognitive functions, instill positivity, keep chronic diseases like diabetes, heart ailments at a bay. Read on to know more.


Loving-Kindness Meditation:

This technique is also known as Metta meditation. It involves sitting upright and repeating a message of universal love, so as to inculcate a sense of caring and sympathy towards all people, be it your friend or foe.

Loving-kindness meditation is an effective way to deal with workplace frustration, personal battles and anger management issues.


Practice it for 10 minutes in the morning.

Progressive Relaxation Meditation:

This method is also called body scan meditation. It encompasses activities to guide the person to concentrate on the overstretched regions of their body like neck, shoulder, muscle calves, elbows etc. This assists in mitigating tautness from those areas, and efficiently alleviating any physical stress and strain.

Progressive relaxation meditation is a great means to alleviate pain in certain sore conditions such as muscular sprains and pulls, and to enhance the quality of sleep.


You can practice this even at your workplace for 5 to 10 minutes.

Mindfulness Meditation:

This form of meditation encourages the person to not dwell on negative events from the past or worry about the future, but to be completely aware and immerse themselves in the present moment.

Mindfulness meditation confers immense benefits for one’s mental health such as improving focus and memory, strengthening interpersonal relationships and reducing the tendency for impulsive and negative thoughts, words and actions.


10 minutes early in the morning for increased focus and productivity.

Zen Meditation:

This form is sometimes termed as zazen meditation and originates from age-old Buddhist wisdoms. It involves a particular sequence of steps and postures, to imbibe better breathing practices and keenly analyse one’s thoughts and intentions, without being judgmental.

Zen meditation is ideal for those looking to embark upon a spiritual journey, and imparts a high degree of discipline, values and morals in one’s life.


Allot 15 minutes daily morning and evening.

Mantra Meditation:

This is a prominent meditation practice that stems from longstanding Hindu teachings. It involves staying still and breathing comfortably, while repeatedly chanting the same sound, word or phrase. This provides a heightened sense of alertness and keeps the mind focused, preventing it from wandering off with unnecessary thoughts.

Mantra meditation is perfect for people who seek to become more tolerant with their surroundings, more accepting of others, improve their breath control and reduce the tension in their minds.


All you need is 5 minutes to feel positive.