Meditation is an ancient practice that has been used for thousands of years to improve mental and physical health. It involves focusing the mind on a particular object, thought, or activity to achieve a state of relaxation and heightened awareness. While most people are familiar with basic meditation techniques, there are advanced meditation techniques that can take your practice to the next level. 

Here are seven of the best-advanced meditation techniques for beginners.

1. Vipassana Meditation

Vipassana meditation is an advanced meditation technique that focuses on self-awareness and introspection. It involves observing the sensations in your body without judgment or reaction. By doing this, you can become more aware of your thoughts and emotions and learn to detach from them. Vipassana meditation is a powerful tool for developing insight and wisdom.

2. Kundalini Meditation

Kundalini meditation is an advanced meditation technique that focuses on the energy centers in the body. It involves deep breathing, visualization, and chanting to awaken the Kundalini energy that lies dormant at the base of the spine. As the energy moves up through the chakras, it can help to release blockages and promote healing.

3. Loving-Kindness Meditation

Loving-kindness meditation is an advanced meditation technique that involves sending positive thoughts and feelings to yourself and others. It involves repeating phrases such as "May I be happy, may I be healthy, may I be peaceful," and then extending those same wishes to others. This practice can help to develop compassion, empathy, and gratitude.

4. Mindfulness Meditation

Mindfulness meditation is an advanced meditation technique that involves being fully present at the moment. It involves observing your thoughts, emotions, and sensations without judgment or reaction. By doing this, you can become more aware of your habitual patterns of thought and behavior and learn to respond in more skillful ways.

5. Transcendental Meditation

Transcendental meditation is an advanced meditation technique that involves the use of a mantra or sound to quiet the mind. It involves repeating the mantra silently to yourself and allowing your mind to settle into a state of deep relaxation. Transcendental meditation has been shown to reduce stress and anxiety and improve overall health and well-being.

6. Zen Meditation

Zen meditation is an advanced meditation technique that originated in Japan. It involves sitting in a specific posture and focusing on your breath. The goal is to achieve a state of deep concentration and inner stillness. Zen meditation can help to develop mental clarity, focus, and insight.

7. Body Scan Meditation

Body scan meditation is an advanced meditation technique that involves focusing your attention on different parts of your body. It involves moving your awareness systematically through your body, starting at your toes and working your way up to your head. By doing this, you can become more aware of your physical sensations and learn to release tension and stress.

In conclusion, advanced meditation techniques can take your practice to the next level by helping you to develop deeper levels of concentration, insight, and awareness. Whether you choose to practice Vipassana, Kundalini, loving-kindness, mindfulness, Transcendental, Zen, or body scan meditation, each technique offers unique benefits for improving mental and physical health. As a beginner, it's important to start with a technique that resonates with you and to practice regularly to experience the full benefits of meditation. With patience, persistence, and an open mind, you can unlock the secrets of advanced meditation and transform your life.