Meditation is to the mind, is what exercise is to the body. It’s a way to train your mind to be more aware and focused, as well as keep yourself calm.
There are endless methods and techniques for meditation, however, you can quickly learn how to meditate by following our simple guide.
Types of Meditation
Meditation isn’t one universal practice. There are various techniques for meditation, some popular and suitable for all levels, such as concentration meditation or mindful meditation.
On the other hand, others are advanced. These are suitable for deeper meditation practices, such as Chakra balancing meditation.
Benefits of Meditation
Meditation benefits both the mind and the body. It’s so valuable that even Harvard offered a class in mindfulness and meditation.
Some of the proven benefits of mediation include:
- Reducing stress
- Improving focus
- Improving sleep
- Battling addictions
Things You Should Know Before You Practice Meditation
Before you start your meditation journey, we suggest you consider some of these recommendations.
Follow a Schedule
You can meditate anytime and anywhere. However, it’s a good idea to have some sort of schedule. Ideally, setting aside as little as 5 to 10 minutes in the morning will do the trick.
However, we recommend 2-3 times a day.
- In the morning right after you wake up.
- At night just before you sleep.
- Anywhere, anytime.
That last one is our favorite. And it doesn’t have to be just one. This is the one you do when you really need it. You know, on those days when everything seems to go wrong. Taking just 10 minutes out of a chaotic day to meditate will help you calm down and be more focused.
Set a Duration
Set a non-ticking alarm or stopwatch for the duration of the meditation, to signal the end of the session.
We find it helpful to set 2 alarms, one as a warning and one to signal the end of the meditation session. A minute or two between the alarms should be enough.
Wear Something Comfy
You can meditate wearing almost anything. The more comfortable the clothes you’re wearing, the easier it’ll be to slip into the meditation.
How to Meditate in 9 Steps
Though mediation techniques differ, following this straight-forward 9-step guide, will help you get the best out of your practice.
Step 1: Find a Spot
Locate a spot where you don’t have to battle any distractions. This allows you to better focus and benefit from your meditation practice.
This should be easy if you’re at home. However, if you’re outside, you might need to get a bit creative if you need a super quiet place.
It all really depends on your character, level of focus, and personal preference. If you’re a beginner, though we recommend a quiet place.
Step 2: Settle Down
Find a comfortable position to sit in. Or lie in. There’s no right or wrong. Meditation can be done in any position you want, as long as it’s a comfortable one.
Don’t worry if it feels awkward or uncomfortable at first to stay still. It gets easier with practice.
Step 3: Breath
Inhale. Exhale. Start by regulating your breath, then go about taking deeper breaths. Repeat this five times, while focusing on one single point. Once you’re done you can close your eyes.
This breathing technique will help you be more relaxed and focused.
Step 4: Check-In
Notice how your body feels. How you’re sitting or lying down. Ask yourself: Am I comfortable? If not, then adjust your posture accordingly. If you’re sitting make sure your back is straight, as this allows for better breathing.
Be aware of any sounds or smells. Be mindful of how your hands and feet feel, relax your muscles, and breathe.
Step 5: Do a Body Scan
Scan your body, and observe any tension. Observe how you’re feeling without judgment. Observe, and let go and move on.
Repeat this process for all parts of your body. You may find that some thoughts come up, just observe them as well. Don’t react to them; just acknowledge the thought and let it pass.
Step 6: Set an Intention
It’s common to set an intention for each meditation session. It can be anything; as simple as today, I’ll be more positive.
Intention setting can be vocal or internal, so you can say it out loud or just think it. You can also resort to mantras for intention setting.
Step 7: Observe Your Breath
Just observe, noticing if it’s deep or shallow, fast or slow. Your mind may wander, with thoughts flitting across. Just let it pass and bring your attention back to your breath.
Step 8: Come Back
Return to the present, start noticing what’s going on around you, any sounds or smells. Start feeling your body, wiggling your fingers and toes.
Bring your senses back to the present, and open your eyes.
Step 9: Ease Back into the Present
After a meditation session, don’t just jump up and go about your day. You need to ease yourself into it.
Once you have grounded yourself after the meditation practice, set your goals for the coming few minutes, then carefully and mindfully get up. You’re now ready to start your day.
Practicing mindful meditation allows you to make the most of your meditation practice. So, I’ll let you in on a few tricks that’ll make your practice more beneficial.
Meditate on an Empty Stomach
Meditating on an empty stomach reduces the chances of dozing off during your session.
No need to starve yourself though, just make sure you don’t have anything to eat at least 2 hours before you practice.
Try Meditation Music
Playing a track while you meditate can help ease you into the desired state of mind. It’ll aid you in relaxing while improving your focus.
Download an App
This is an ideal option for beginners. Many apps offer guided meditation recordings and videos for all levels that you can easily follow.
The full range of meditation benefits is still being discovered to this day. Yet, the ones already proved are enough to convince you to start today!
Meditation is quite simple but requires some work and commitment on your side. Once you get into the habit, you’ll enjoy more focus, reduced stress levels, and improved well-being.