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How to Meditate

The goal of meditation is to focus and quiet your mind, eventually reaching a higher
level of awareness and inner calm. It may come as a surprise to learn that you can
meditate anywhere and at any time, allowing yourself to access a sense of tranquility
and peace no matter what's going on around you. This article will introduce you to the
basics of meditation, allowing you to begin your journey on the path of enlightenment.

Part 1 of 3: Preparing to Meditate


1.

1
Choose a peaceful environment. Meditation should be practiced somewhere calming
and peaceful. This will enable you to focus exclusively on the task at hand and avoid
bombarding your mind with outside stimuli. Try to find somewhere that you will not be
interrupted for the duration of your meditation - whether it's five minutes or half an hour.
The space does not need to be very large - a walk-in closet or even your office can be
used for meditation, as long as it's somewhere private.
For those new to meditation, it's especially important to avoid any external

distractions. Turn off TV sets, the phone or other noisy appliances. If you play music,
choose calm, repetitive and gentle tunes, so as not to break your concentration. Another
option is to turn on a small water fountain - the sound of running water can be extremely
calming.
Understand that the meditation space does not need to be completely

silent, so there should be no need to reach for the earplugs. The sound of a lawnmower
running or the dog barking next door shouldn't prevent effective meditation. In fact,
being aware of these noises but not letting them dominate your thoughts is an important
component of successful meditation.
Meditating outside works for many meditators. As long as you don't sit

near a busy roadway or another source of loud noise, you can find peace under a tree
or sitting upon some lush grass in a favorite corner of the garden.
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2
Wear comfortable clothes. One of the major goals of meditation is to calm the mind
and block out external factors - however, this can be difficult if you feel physically
uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during
meditation practice and make sure to remove your shoes.
o

Wear a sweater or cardigan if you plan on meditating someplace cool. If


you don't, the sensation of being cold will consume your thoughts and you will be
tempted to cut your practice short.

If you are in the office, or somewhere that you can't easily change your

clothes, do your best to make yourself as comfortable as possible. Take off your shoes
and jacket, open the collar of your shirt or blouse and remove your belt.

3
Decide how long you want to meditate. Before you begin, you should decide how
long you are going to meditate. While many seasoned meditators recommend twenty
minute sessions twice a day, beginners can start out doing as little as five minutes, once
a day.

You should also try to meditate at the same time each day - whether it's 15
minutes first thing in the morning, or five minutes on your lunch hour. Whatever time you
choose, try to make meditation an unshakable part of your daily routine.

Once you have decided on a time frame, try to stick to it. Don't just give up
because you feel like it isn't working - it will take time and practice to achieve successful
meditation - right now, the most important thing is to keep trying.

Although you will want to keep track of your meditation time, it is not
beneficial to be constantly checking your watch. Think about setting a gentle alarm to
alert you when your practice is up, or time your practice to end with a certain event such as your partner getting out of bed, or the sun hitting a certain spot on the wall.

4
Stretch out. Meditation involves sitting in one spot for a certain period of time, so it is
important to minimize any tension or tightness before you begin. Doing a couple of
minutes of light stretching can really help to loosen you up and prepare both your body
and mind for meditation. It will also prevent you from focusing on any sore spots instead
of relaxing your mind.
Remember to stretch your neck and shoulders, especially if you've been

sitting in front of a computer, and don't forget your lower back. Stretching out your legs,
particularly those on the inner thigh, can be helpful when meditating in the lotus
position.
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More information on specific stretching techniques can be found here.

5
Sit in a comfortable position. As stated above, it is very important that you are
comfortable while you meditate, which is why finding the best position for you is
essential. Traditionally, meditation is practiced by sitting on a cushion on the ground, in
a lotus, or half-lotus position. Unless your legs, hips, and low back are very flexible,
lotus postures tend to bow your low back and prevent you from balancing your torso
around your spine. Choose a posture that allows you to be balanced tall and straight.

However, you can also sit without crossing your legs, on a cushion, chair,
or meditation bench. Your pelvis needs to be tilted forwards enough for your spine to be
centered over the two bony bits in your butt, the spots that bear your weight. To tilt your
pelvis into the right position, sit on the forward edge of a thick cushion, or place
something about 3 or 4 inches (7.6 or 10.2 cm) thick under the back legs of a chair.
Meditation benches are usually built with a tilted seat. If not, put something under it to tilt
it forward between a half inch and an inch.

The most important thing is that you are comfortable, relaxed, and your
torso is balanced so that your spine supports all of your weight from the waist up.

Tilt your pelvis forward. Then, starting from your bottom, stack up the
vertebrae in your spine, so that they are balanced one on top of another and support the
whole weight of your torso, neck, and head. It requires practice to find the position that
allows you to relax your whole torso almost completely, only slight effort being used to
maintain your balance. Whenever you feel tension, relax the area. If you can't relax it
without slumping, check the alignment of your posture and seek to re-balance your torso
so that area can relax.

The traditional hand placement involves resting your hands in your lap,
palms facing upward, with your right hand on top of your left. However, your can also
just rest your hands on your knees or leave them hanging down by your side whichever you prefer.

6
Close your eyes. Meditation can be performed with the eyes open or closed, however
as a beginner it may be best to first try meditating with your eyes closed. This will block
out any external visual stimulation and prevent you from becoming distracted as you
focus on calming your mind.
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Once you have grown accustomed to meditation, you can try practicing
with your eyes open. This can be helpful if you find you are either falling asleep or

concentrating too hard with your eyes closed, or if you are experiencing disturbing
mental images (which happens to a small proportion of people). [1]
When your keep your eyes open, you will need to keep them "soft" - that

is, not focused on anything in particular. However, you don't want to go into a trance-like
state either - the goal is to feel relaxed but alert. [2]

Part 2 of 3: Meditation Practices


1.

Follow your breathing. The most basic and universal of all meditation techniques,
breathing meditation is a great place to start your practice. Pick a spot above your navel
and focus on that spot with your mind. Become aware of the rising and falling of your
abdomen as you breathe in and out. Don't make a conscious effort to change your
breathing patterns, just breathe normally.
Try to focus on your breathing and only your breathing. Don't think about

your breathing or pass any sort of judgment of it (e.g. that breath was shorter than the
last one), just attempt to know it and be aware of it.[1]
Some mental images which might help you include: imagining a coin

sitting on the spot above your navel, rising and falling with your breath; imagining a buoy
floating in the ocean, bobbing up and down with the swell and lull of your breathing; or
imagining a lotus flower sitting in your belly, unfurling its petals with every intake of
breath.
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Don't worry if your mind starts to wander - you are a beginner and, like
anything, becoming good at meditation takes practice. Just make an effort to refocus
your mind on your breathing and try to think of nothing else. Drown out the chatter and
attempt to clear your mind.

2
Repeat a mantra. Mantra meditation is another common form of meditation, which
involves repeating a mantra (a sound, word or phrase) over and over, until you silence
the mind and enter a deep meditative state. The mantra can be anything you choose, as
long as it is easy to remember.
o

Some good mantras to start out with include words like one, peace, calm,
tranquil, and silence. If you want to use more traditional mantras, you can use the word

"Om" which symbolizes omnipresent consciousness, or the phrase "Sat, Chit, Ananda"
which means "Existence, Consciousness, Bliss".
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In Sanskrit, the word mantra means "instrument of the mind". The mantra
is an instrument which creates vibrations in the mind, allowing you to disconnect from
your thoughts and enter a deeper state of consciousness. [3]

Silently repeat the mantra over and over to yourself as you meditate,
allowing the word or phrase to whisper through your mind. Don't worry if your mind
wanders off, just refocus your attention and return to repeating the word. [4]

As you enter a deeper level of awareness and consciousness, it may


become unnecessary to continue repeating the mantra.

3
Concentrate on a simple visual object. In a similar way to using a mantra, you can
use a simple visual object to fill your mind and allow you to reach a level of deeper
consciousness. This is a form of open-eye meditation, which many people find easier
when they have something to focus their gaze on.
o

The visual object can be anything you wish, though many people find the
flame of a lit candle particularly pleasant. Other possible objects include crystals,
flowers, and pictures or statues of divine beings, such as the Buddha.

Place the object at eye level, so you don't need to strain your head and
neck to view it. Gaze at it and nothing else, until your peripheral vision starts to dim and
the object consumes your vision.

Once you are focused entirely on the object, with no other stimuli reaching
your brain, you should feel a sense of profound serenity. [5]

4
Practice visualization. Visualization is another popular meditation technique, which
involves creating a peaceful place in your mind and exploring it, until you reach a state
of complete calm. The place can be anywhere you like - however, it should not be
entirely real, it should be unique and personalized for you.
o

The place you visualize could be a warm, sandy beach, a flower-filled


meadow, a quiet forest or even a comfortable sitting room with a roaring fire. Whatever
place you choose, allow it to be your sanctuary.

Once you have entered your sanctuary, allow yourself to explore. There's
no need to "create" your surroundings, they are already there. Allow them to come to the
forefront of your mind.

Take in the sights, sounds and scents of your surroundings - feel the fresh
breeze against your face, or the heat of the flames warming your body. Enjoy the space
for as long as you wish, allowing it to naturally expand and become more tangible.
When you are ready to leave, take a few deep breaths, then open your eyes.

Know that you can come back to this same place the next time you
meditate to visualization, or you can simply create a new space. Any space you create
will be unique to you and a reflection of your individual personality. [6].

5
Do a body scan. Doing a body scan involves focusing on each individual body part in
turn and consciously relaxing it. It is a simple meditation technique which allows you to
relax the mind as you relax the body.
o

Close your eyes and pick a starting point on your body, usually the toes.
Concentrate on whatever sensations you can feel in your toes, and make a conscious
effort to relax any contracted muscles and release any tension or tightness. Once the
toes are fully relaxed, move on to your feet and repeat the relaxation process.

Continue along your body, moving upwards from your feet to your calves,
knees, thighs, buttocks, hips, abdomen, chest, back, shoulders, arms, hands, fingers,
neck, face, ears and top of your head. Take as long as you want.

Once you have completed the relaxation of each individual body part,
focus on your body as a whole and enjoy the sensation of calmness and looseness you
have achieved. Focus on your breathing for several minutes before coming out of your
meditation practice.[7]

6
Try heart chakra meditation. The heart chakra is one of seven chakras, or energy
centers, located within the body. The heart chakra is located in the center of the chest
and is associated with love, compassion, peace and acceptance. Heart chakra
meditation involves getting in touch with these feelings and sending them out into the
world.

To begin, close your eyes and rub the palms of your hands together to

create warmth and energy. Then, place your right hand on the center of your chest, over
your heart chakra, and place the left hand on top.
Take a deep breath and as you exhale, say the word "yum", which is the

vibration associated with the heart chakra. As you do this, imagine a glowing green
energy radiating from your chest and into your palms.
This green energy is love, life and whatever other positive emotions you

are feeling at that moment. When you are ready, take your hands from your chest and
allow the energy to escape from your palms, sending your love to your loved ones and
the world.
o

Feel your body from the inside. Can you feel the energy field in your body,
especially in your arms and legs? If you don't feel it, it's fine. But think: How are we able
to move different parts of the body? It's the energy field that flows in our body. Focusing
your attention on that energy field will not only help you stay in the present but also will
help you connect with your Being and flow of life in you.

7
Try walking meditation. Walking meditation is alternate form of meditation which
involves observing the movement of the feet and becoming aware of your body's
connection to the earth. If you plan on performing long, seated meditation sessions, it is
a good idea to break them up up with some walking meditation.
o

Choose a quiet location to practice your walking meditation, with as few


distractions as possible. The space doesn't need to be very large, but you should be

able to walk at least seven paces in a straight line before needing to turn around.
Remove your shoes, if possible.
o

Holding your head up with your gaze directed straight ahead, and your
hands clasped together in front of you. Take a slow, deliberate step with your right foot.
Forget about any sensations or feelings in the foot and try to concentrate on the
movement itself. After taking the first step, stop for a moment before taking the next.
Only one foot should be moving at any given time.

When you reach the end of your walking path, stop completely, with your
feet together. Then, pivot on the right foot and turn around. Continue walking in the
opposite direction, using the same slow, deliberate movements as before.

While practicing walking meditation, try to focus on the movement of the


feet and nothing else, in the same way that you focus on the rising and falling of your
breath during breathing meditation. Try to clear your mind and become aware of the
connection between your foot and the earth below. [1]

Part 3 of 3: Meditating in Everyday Life

1.

1
Practice mindfulness in your everyday life. Meditation doesn't have to be limited to
strictly defined practice sessions, you can also practice mindfulness throughout your day
to day life.
o

For example, in moments of stress, try to take a few seconds to focus


solely on your breathing and empty your mind of any negative thoughts or emotions.

You can also practice mindfulness while you eat, becoming aware of the
food and of the sensations you experience as you eat.

No matter what actions you perform in your day to day life, whether it's

sitting at a computer or sweeping the floor, try to become more aware of your body's
movements and how you feel in the present moment. This is living mindfully. [8]

2
Follow a healthy lifestyle. A healthy lifestyle can contribute to more effective and
beneficial meditation, so try to eat healthily, exercise and get enough sleep. You should
also avoid watching too much television, or drinking or smoking before meditation, as

these activities can numb the mind and prevent you from achieving the level of
concentration necessary for successful meditation. [9]

3
Read spiritual books. Though not for everyone, some people find that reading spiritual
books and sacred writings can help them to further understand meditation and inspire
them to strive for inner peace and spiritual understanding.

Some good books to start with include A Profound Mind: Cultivating

Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane
Roberts, A new earth by Eckhart tolle and One-Minute Mindfulness by Donald Altman.
If you wish, you can pick out any nuggets of wisdom that resonate with you

from any spiritual or sacred texts and reflect on them during your next meditation
session.

Take a guided meditation class. If you are unsure about where to begin when it comes
to meditating at home, it may be a good idea to take a guided meditation class with an
experienced teacher first.
o

Meditation classes exist for most types of meditation, but you could also
try going on a spiritual retreat where you will get a chance to sample different types of
meditation and find out what works best for you.

5
Try to meditate at the same time every day. It is important that you make an effort to
do your meditation practice at the same time each day. This way, the meditation will
quickly become a part of your everyday routine and you will feel its benefits much more
profoundly.
o

Early in the morning is a good time to meditate, before your mind becomes
consumed with the stresses and worries of the day.

It is not a good idea to meditate directly after eating though, as you may
feel uncomfortable and this will interfere with your concentration.

6
Understand that meditation is a journey. The purpose of meditation is to calm the
mind, achieve inner peace and, eventually, reach a higher spiritual dimension, often
referred to simply as being.
o

However, it is important to realize that it may take years of practice to


achieve the level of awareness or higher consciousness experienced by yogis and
monks. This does not matter.

Meditation is a journey, akin to climbing a mountain, where every step

along the path of enlightenment brings you closer to the summit.


When starting off, you shouldn't be too concerned with the quality of the

meditation itself. As long as you feel calmer, happier and more at peace at the end of
your practice, you will know that your meditation was successful. [10]
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Tips
If you want to meditate, and feel exhausted, tired, sore, or anything, even just

unrelaxed, to the point where you try but don't succeed, try doing something relaxing. A
walk, or run, then a shower or a bath. As all will relieve stress. Then go back, and try
again.

With good posture, it will be easier to breathe as your lungs will have more
space. In fact, you may notice how most of the muscles in your torso work to help you
breathe, from the muscles in the base of your pelvis to the ones in your neck, centered
on the main breathing muscle, the diaphragm. They work just a little, assisting the
diaphragm. If you notice this, it's a good sign you have established a good posture. The
right posture is easy and comfortable. You almost feel like you are floating.

What you do with a silent mind is up to you. Some people find that it is a good
time to introduce an intention or a desired outcome to the subconscious mind. Others
prefer to "rest" in the rare silence that meditation offers. For religious people, meditation
is often used to connect with their God(s) and receive visions.

The benefits of meditation can be experienced long before the practitioner has
been successful in maintaining focus or clearing the mind, simply as a result of the
practice.

Do what works best for you. What works for some people might have other
techniques that might not work for you. Don't let that get you down. Remember to relax!

Don't expect immediate results. The purpose of meditation is not to turn you into
aZen master overnight. Meditation works best when it is done for its own sake, without
becoming attached to results.

It is easy to lose track of time while meditating. Being concerned about time can
be distracting to meditation. Some people find it liberating to set a timer and let it be
concerned about how long you have to meditate. Choose a gentle timer. If it is too
jarring, the anticipation of the alarm can be distracting.

Make some effort to be mindful of your mood and thoughts when not meditating.
You may notice that you feel calmer, happier, and sharper on days when you have
meditated, and notice a decrease in these qualities when you have not.

Don't allow your inner voice to creep in through the back door of your mind.
Observe it, but don't associate with it.

Some benefits of meditation that are less observable for most people include:
falling asleep more easily, more ease in fighting addictions, altered states of mind (which
are most prominent in people who have spent over 1,000 hours meditating such as
Buddhist monks).

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