There are many ways to reap the benefits of meditation without getting in too deep. Here are three basic techniques made easy for you.

Basic relaxation meditation

The main purpose of this exercise is to release muscle tension. The technique is extremely simple and requires nothing more than a bed or a mat.

How to do it: Start by removing any piece of clothing that may cause discomfort, like your shoes, tie or glasses. Lie flat on your back with your arms by your sides and your feet shoulder-width apart.

Breathe normally and feel your body weight on the surface. Take a deep breath and lift your head slightly while contracting your neck muscles just enough to cause tension.

Hold your body in this position for just a few seconds. When you're ready, slowly release your muscles while lowering your head back into resting position. As you lower your head, be sure to breathe out gently. The act of releasing tense muscles while breathing out has a very soothing effect and completes the relaxation process.

Repeat this exercise for each body part, starting from the neck and going down to your feet. For a deeper relaxation, repeat each step a couple of times per muscle group before moving on to the next body part. You will feel yourself sink deeper and deeper into the surface, and you will ultimately achieve a greater sense of relaxation and muscle decompression.

Basic breathing meditation

If you are still a little insecure about meditating, this technique is the one for you. All you need is a pair of lungs and to be awake. The purpose of this exercise is to get you into a state of focus and balance.

How to do it: Like most other techniques, you'll want to be in a comfortable position. This does not have to be a bed or a mat; it can be done sitting at your desk or even standing in a bus.

Take a moment to loosen up your body parts by taking a deep breath and releasing the tense muscles while breathing out. The first thing you'll notice is your shoulder blades dropping a little and your neck giving some slack every time you do this.

Now that you're no longer a big ball of stress, start the breathing technique. Use your nose to breathe in and out throughout this exercise rather than breathing through your mouth.

When you're ready, take a long, deep breath. Feel the air fill your lungs and concentrate on this action for a second or two. Release your breath slowly and steadily. Feel the air escape your lungs and concentrate on this action for another second or two.

Repeat this process while staying aware of the simple actions you're performing. If you have trouble staying focused, try closing your eyes. When you're ready, open your eyes and regain awareness of your surroundings.

Basic movement meditation

Ideally done in a quiet, private setting, the purpose of this technique is to make you aware of your body's movements so as to unify the body with the mind.

How to do it: Make sure to remove any items of clothing that may cause tension throughout the body. Many people like to perform this with as little clothing as possible and some light, relaxing music. So, your Michael Bolton collection will have to do until you get your hands on something a little more appropriate.

Before starting this exercise, it's best to go through some basic breathing techniques to get yourself nice and loose. Most often, you'll want to be standing on your feet. You can sit down, but this will limit your range of movement.

Using slow, fully controlled motions, start moving your body in any shape or direction that comes naturally. You might start by moving your hands, then slowly work your way down to your arms and legs. The key is to use smooth motion trajectories rather than abrupt movements.

Try to refrain from mentally choosing the motion patterns. Instead, let your body do the thinking, and simply observe and be aware of the movements.

Once you do this for a while, you'll start becoming aware of the intricate design of the human body and how each muscle interacts with the other. This exercise can be performed for as long as you need. When you're ready, come out of relaxation mode and stretch a little.

Meditation tips

No matter what type of meditation you choose to practice, there are a few guidelines to follow with all these exercises.

# Your state of mind is crucial to the success of your meditation sessions. If you're not in the mindset to meditate, it will not work. Be sure to be mentally ready for relaxation and have your mind open to it.

# Focus on your posture. Proper posture is just as crucial as anything else. A balanced body will open the door to a balanced mind.

# Takeoff and landing are the final pieces of a successful meditation session. Before starting any meditation, make sure that your surroundings are beneficial to the exercise and that your environment will help you achieve the greatest level of awareness. You may choose to dim the lights or put on some light music. Whatever the case may be, do what makes you feel right. When finishing a session, take all the time you need to come back to reality, and to prepare yourself mentally and physically for the stressful world outside your mind.

With all the ambiguities around the world of meditation, it's often all too easy to get discouraged and turn away from it. It does not matter which technique you use, as long as you start somewhere and keep at it. Though the benefits of meditation are apparent almost instantly, regular practice will help you achieve greater goals in the long run.