If you have tried meditation and given up after a few frustrating sessions of a wandering mind, you are not alone. The good news is that a scattered mind during meditation is not failure — it is the very thing meditation is designed to work with. Here are five techniques perfectly suited to beginners.

1. Breath Awareness

The simplest and most universally taught technique. Sit comfortably, close your eyes, and bring your attention to the natural rhythm of your breath. Notice the rise and fall of the chest, the sensation at the nostrils. When the mind wanders — and it will — gently return your attention to the breath without judgement.

2. Mantra Repetition

Choose a sacred word or phrase — Om, Hari Om, or any divine name that resonates with you. Repeat it silently with each breath. The mantra acts as an anchor, gently drawing the mind back whenever it drifts. This is closely related to Naam Jaap and is perhaps the most natural entry point for devotees.

3. Trataka (Candle Gazing)

Light a candle and place it at eye level about two feet in front of you. Gaze softly at the flame without blinking for as long as comfortable, then close your eyes and hold the image of the flame in your mind. This practice naturally steadies the mind and is particularly effective for visual thinkers.

4. Body Scan

Lie down or sit comfortably and slowly move your awareness through each part of the body from the crown of the head to the tips of the toes. Simply notice sensations without trying to change anything. This technique is deeply relaxing and excellent for those whose minds tend towards anxiety.

5. Loving-Kindness (Metta)

Begin by sending love and goodwill to yourself, then gradually expand outward to loved ones, neutral people, and eventually all beings. The phrases traditionally used are: "May I be happy. May I be healthy. May I be at peace." This practice opens the heart and is transformative for those dealing with resentment or grief.

The best technique is the one you will actually practise. Try each of these for a week and notice which feels most natural. Consistency with one technique will always yield deeper results than dabbling in many.