Ways to Meditate

Meditation is a practice rooted in Hinduism and Buddhism. The purpose of meditation is to focus and understand one’s thoughts – ultimately reaching the highest level of awareness and calm. Meditation is an ancient practice, but today scientists are still discovering its benefits. Regular meditation can help you control your emotions, improve focus, reduce stress, and even connect more with those around you. ^{[1] X Trusted Source Mayo Clinic Go to the Source} With practice, you’ll be able to find inner peace and serenity, no matter what’s going on outside. There are many different ways to practice meditation, so if something doesn’t seem to work for you, you can find another form that works better, but don’t give up.

According to consultant Paul Chernyak: “When practicing meditation, regularity is more important than duration. In fact, meditating for five to ten minutes a day is more beneficial than meditating for an hour a week.”

Table of Contents

Prepare a comfortable environment before meditation

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Find a quiet and peaceful environment. Practice meditation in a peaceful place. ^{[2] X Research Resources} A peaceful environment will help you focus fully on the task at hand and avoid outside distractions. Find a place where you won’t be interrupted for the duration of your meditation—whether it’s just five minutes or half an hour. The meditation space doesn’t have to be too large – a small corner of the room, even an outdoor bench can do your meditation, as long as you have privacy.

For those who are new to meditation, it is especially important to avoid external distractions. Turn off the TV, phone or other noisy devices. ^{[3] X Trusted Source Mayo Clinic Go to Source}
If you play music, choose a mellow and repetitive melody to avoid disrupting your concentration. You can also use white noise or soothing sounds of nature, such as running water.
The meditation space doesn’t have to be completely silent, so you don’t have to wear earplugs. The sound of a lawn mower or a barking dog will not interfere with an effective meditation session. In fact, being aware of these noises without letting them dominate the mind is also an important part of meditation.
Outdoor meditation works for many people, as long as you don’t sit near a busy roadway or other sources of loud noise. You can find peace sitting under a tree or on the verdant lawn in your favorite corner of the garden.

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Wear comfortable clothing. One of the main purposes of meditation is to calm the mind and block out surrounding distractions. ^{[4] X Trusted Source Mayo Clinic Go to Source} This can be difficult to achieve if your body is uncomfortable from being constricted in clothing. Wear loose-fitting clothing during meditation, and remember to remove your shoes.

Wear a sweater or jacket if you’re meditating in cold temperatures, and bring a blanket or scarf to wrap around yourself. Don’t let the cold overwhelm you.
If you’re in a place where changing clothes isn’t easy, try to be as comfortable as possible. Remember to take your shoes off.

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Decide on a time to meditate. Before you begin, you should decide how long you want to meditate. People with more experience in meditation recommend meditating twice a day for 20 minutes, but beginners can start with 5 minutes of meditation a day. ^{[5] X Research Sources}

Once you’ve determined a timeframe, try to stick to it. Don’t give up when it doesn’t feel like it’s working. Practicing meditation takes time and practice to be successful. Right now, the most important thing is to keep trying.
Find a way to keep track of your meditation time without distractions. Set a gentle timer to alert you when the time is up. You can also time something – like when the sun hits a certain spot on a wall.

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Do some stretching before you start to meditate to prevent muscle stiffness. A few minutes of gentle stretching can prepare your body and mind for meditation. It also helps you relax without being distracted by sore spots on your body. ^{[6] X Research Sources}

Don’t forget to stretch your neck, shoulders, and waist – especially if you often sit in front of a computer. Stretching your legs – especially the inner thighs – helps when you meditate in the lotus position.
If you don’t know how to stretch, you can learn different stretching techniques before meditating. Many meditation experts recommend stretching yoga poses before meditation.

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Sit in a comfortable position. This is a very important factor when meditating, so the goal here is to find a position that you find most comfortable. ^{[7] X Trusted Source Mayo Clinic Go to Source} Usually, meditators will sit on a mattress placed on the floor in the lotus or semi-lotus position, but this position may not be very comfortable if the legs, Your hips and waist are not flexible. Choose a position that allows you to sit up straight and steady.

You can sit cross-legged or not on a mattress, chair, or meditation bench.
When sitting, you should position the pelvis slightly forward enough to keep the spine in the middle above the “sitting bones”, that is, the 2 bones in the back support the body weight when sitting. To get your pelvis in place, you can either sit on the front edge of a thick mattress or place something about 8-10cm thick on the back legs of the recliner.
You can also use a meditation bench, which is usually fitted with a reclining seat. If your bench is not tilted, place something underneath so that it leans forward about 1.5-2.5 cm.

Tip: Don’t force yourself into a sitting position if it’s not your most comfortable position. You can also meditate standing, lying down, even walking – the most important thing is to be comfortable! ^{[8] X Trusted Source Mayo Clinic Go to Source}

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Straighten your spine while sitting. Good posture when meditating will help you feel more comfortable. ^{[9] X Trusted Source Mayo Clinic Go to the source} Once you’re in a comfortable position, focus on the rest of your back. Start at the buttocks and imagine each vertebra balancing on top of each other and supporting the weight of the upper body, neck, and head.

You will have to practice to find a position that allows you to relax your upper body without straining to keep your balance. Whenever you feel tension, relax that area. If you can’t relax without collapsing, check your posture and adjust your upper body for balance.
The most important thing is that you feel comfortable, relaxed and have a balanced upper body so that the spine can support the weight of the body from the waist up.
The usual position of the hand is placed in the lap, palm facing up, right hand placed above the left hand. However, you can also rest your hands on your knees or hang them on your sides.

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Close your eyes if this helps you focus and relax. Close or open eyes when practicing meditation is okay. ^{[10] X Research Source} As a beginner, it is often best to try meditating with closed eyes in order to avoid visual distractions.

Once you get used to meditation, you can meditate with your eyes open. This is helpful if you feel like you’re about to fall asleep with your eyes closed, or if you’re disturbed by fantasies in your head, as a few people do.
If you decide to open your eyes, you need to keep them “soft” by not focusing on anything in particular. ^{[11] X Research Source}
Don’t go into an almost hypnotic state. The goal here is to feel relaxed but alert.

Experiment with basic forms of meditation

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Follow the breath. A great start for beginners is breath meditation, the most basic and popular form of all meditation techniques. ^{[12] X Research Source} Pick a point above the navel and focus your mind on that point. Notice how your belly rises and falls as you inhale and exhale. Don’t try to change your breathing pattern. Breathe as usual.

Try to focus on the breath and focus solely on it. Don’t think about the breath or let any comments pass by it (for example, “This breath is shorter than the last one.”) Just try to be aware of the breath and be aware of it.

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Focus on mental images to guide the breath. Imagine a coin placed at a point above your navel and raised and lowered with each breath, or visualize a buoy floating in the ocean, bobbing up and down with your breath. You can also imagine a lotus flower placed on your belly and the petals opening each time you inhale. ^{[13] X Research Source}

Don’t worry if your mind starts to wander. You are just practicing meditation, and meditation requires practice. Just focus on your breath again and try not to think about anything else.

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Recite mantras to help focus the mind. Mantra meditation is another popular form of meditation in which you repeat a mantra (a sound, word, or phrase) over and over until your mind calms and you enter a state of deep meditation. . The mantra can be anything you choose, as long as it’s easy to remember. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Some good mantras to start with include words like “peace,” “calm,” “serene,” and “quiet.”
If you prefer to use more traditional sentences, you can chant the sound “Om,” which symbolizes omnipresent consciousness. You can also use the phrase “Sat, Chit, Ananda,” which means “Existence, Consciousness, Bliss”.
Repeat the mantra in your head during meditation and let the mantra whisper in your mind. Don’t worry if your thoughts wander. Re-focus and continue chanting. ^{[15] X Research Source}
Once you have entered a deeper level of awareness and consciousness, you may not need to continue chanting.

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Try focusing on a simple visible object to reduce stress. Similar to mantras, you can use a visible object to focus your mind and reach a deeper level of consciousness. This is an eye-opening form of meditation that many people find helpful. ^{[16] X Research Source}

You can choose anything you like. The flame of a candle can be very comforting. Other objects you might consider are a crystal ball, a flower, or a divine image, such as a Buddha painting.
Place the selected object at eye level so you don’t have to strain your head and neck to see. Stare at the object until your peripheral vision begins to blur and it takes over your vision.
Once you have fully focused on that object, you will feel a sense of peace in your mind. ^{[17] X Research Source}

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Practice visualization meditation (visualization meditation) if you want to focus within. Vipassana meditation is also a popular meditation method. One of the most common types of visualization is to imagine a peaceful scene and explore the place until you reach a state of complete serenity. ^{[18] X Research Source} It can be anywhere you like, but don’t pick a place that’s completely realistic. You should imagine a place just for you.

The place you envision could be a warm beach, a field covered with flowers, a quiet forest, or a cozy living room with a flickering fire. Whichever place you choose, allow it to become your own peaceful place.
Once you’ve entered the place of peace of mind, allow yourself to explore it. Don’t try to “create” the surroundings; it was already there. You just need to relax and let the details come to mind.
Pay attention to the sights, sounds, and smells around you. Feel the cool breeze caressing your face or the warm fire warming your body. Enjoy the space for as long as you like; Allow it to expand naturally and become more and more visible. As you prepare to leave, take a few deep breaths and open your eyes.
You can return to that place the next time you meditate or create a new place.

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Practice mindfulness meditation (body scanning) to find and release stress. Body scanning requires you to focus on each part of your body in turn and consciously relax it. Start in a comfortable lying position. Close your eyes and begin to focus on your breath, then gradually shift your focus from one part of your body to another. Feel the senses in the process. ^{[19] X Research Source}

Start from the bottom and work your way up. For example, you can focus on any sensations in your toes. Try to relax any tight muscles and release tension in your toes. When your toes are completely relaxed, you will move up to the foot and repeat the release process.
Continue moving all over your body from your feet to the top of your head. Stop and focus on each area of the body for as long as you like.
After completing the relaxation process, focus on the whole body and enjoy the feeling of serenity and relaxation. Focus on the breath for a few minutes before the end of the meditation session.
With regular practice, this technique can help you become more aware of how your body feels and handle it accordingly. ^{[20] X Research Source}

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Try practicing heart chakra meditation to tap into feelings of love and compassion. The heart chakra is one of the seven chakras, i.e. energy centers located in 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 is about touching these emotions and spreading them around. Start in a comfortable position and focus on the sensations of the breath. ^{[21] X Research Source}

When you are more relaxed, imagine a blue light radiating from your heart. Visualize that light spreading through your body with pure and radiant love. ^{[22] X Research Source}
Visualize love and light spreading throughout your body, and from there radiating out and into the world around you. ^{[23] X Research Sources}
Take a few seconds to sit and feel the positive energy. When finished, allow yourself to slowly become aware of your body and breathe again. Gently wiggle your fingers, toes, and extremities, then open your eyes. ^{[24] X Research Source}

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Try walking meditation (walking meditation) to relax and get your body moving at the same time. Walking meditation is another form of meditation that involves observing the movement of your feet and being aware of your body’s connection to the ground. ^{[25] X Trusted Source Mayo Clinic Go to the source} If you’re going to practice sitting meditation sessions for a long time, try interspersing a few walking meditation sessions.

Choose a quiet location for walking meditation with as few distractions as possible. You can take off your shoes if you feel safe.
Raise your head and look straight ahead, hands clasped in front of you. Slowly take your right foot up a step. After the first step, pause for a second before taking the next step. Only move one leg at a time.
When you reach the end of the path, stop by pinching your feet together. Use your right foot for support and turn around. Continue going in the opposite direction, using the same slow, deliberate motion as before.
During walking meditation, try to focus solely on the movement of your feet. This intense concentration is similar to the way you focus on the rising and falling of the breath in the practice of breathing meditation. Try to keep your mind clear and aware of the connection between your feet and the ground below them.

Combining meditation with daily life

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Try to meditate at the same time every day. Schedule your meditation practice at a certain time each day to make it a daily routine. ^{[26] X Research Source} If you meditate every day, you will get deeper benefits.

Early morning is the right time to meditate because your mind has not yet been invaded by the worries and stress of the day.
Practicing meditation right after a meal is not a good idea. When your body is digesting food, you may feel uncomfortable and your ability to concentrate may be worse. ^{[27] X Research Source}

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Take a guided meditation class to sharpen your technique. If you want more guidance, consider taking a meditation class with an experienced teacher. You can find different classes by searching the internet.

Gyms, spas, schools, and meditation centers offer classes in many places.
You can also find many guided meditations or guided meditation videos on YouTube.
For a more in-depth experience, you can look for retreats where you’ll spend days or weeks in an intensive meditation course. Vipassana Meditation has 10-day retreats unlocked at centers around the world. ^{[28] X Research Sources}

Tip: You can also try different guided meditation apps to get started. The Insight Timer app has guided meditations that let you choose both the time and the level that you prefer.

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Read spiritual books to learn more about meditation. While not for everyone, some people find that reading spiritual books and scriptures can help them gain insight into meditation and inspire them to work for inner peace and understanding. sacred.

Some good books for beginners are A Profound Mind: Cultivating Wisdom in Everyday Life by His Holiness the Dalai Lama, The Nature of Personal Reality ( A Profound Mind: Cultivating Wisdom in Everyday Life) The Nature of Personal Reality) by Jane Roberts, “A New Earth” by Eckhart tple and One-Minute Mindfulness by Donald Altman.
If you wish, you can choose the teachings in the spiritual books that you are interested in to ponder in the next meditation session.

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Practice mindfulness in daily life. Meditation is not just limited to meditation sessions. You can also practice mindfulness in your daily life. Just try to be aware of what’s going on both inside and around you at any time of the day. ^{[29] X Research Sources}

For example, in moments of stress, try to take a few seconds to fully focus on your breath while dispelling negative thoughts and emotions from your mind.
You can also practice mindfulness while eating by focusing on the food and all the senses you experience while eating.
Whatever you’re doing in your daily life like sitting in front of your computer or sweeping the floor, try to focus on your body’s movements and how you feel in the present moment. This concentration and awareness is called mindful living. ^{[30] X Research Source}

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Try reality-oriented exercises. This is a technique to help you practice mindfulness every day. All you need to do is focus on something around you or a certain sensation in your body. ^{[31] X Research Source}

For example, you can focus on the blue color of the pen or the clipboard on the table in front of you. Notice how your feet feel on the floor or your hands on the armrests of the recliner. Try this if you feel distracted or lost in thought, or when you’re feeling stressed.
You can also try focusing on multiple senses at once. For example, pick up a bunch of keys and notice the sound of keys touching each other, the feel of them in your hand, even the smell of metal.

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Maintain a healthy lifestyle in addition to meditating. Meditation can help improve overall health and well-being, but it is most effective when combined with other healthy habits in life. Try to eat right, exercise, and get enough sleep. ^{[32] X Trusted Source American Heart Association Go to Source}

Avoid watching too much TV, do not drink alcohol or smoke before meditation. These activities are unhealthy and can paralyze your brain and prevent you from reaching the level of focus needed for effective meditation.

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See meditation as a journey instead of a goal. Meditation is not a goal you can fulfill like career advancement. Think of meditation as just a tool to achieve a certain goal (even if your goal is enlightenment), just like the goal of going for a walk on a nice day is to walk two kilometers. Focus on the process and experience of meditation, and don’t let the desires and distractions of daily life interfere with your meditation.

When starting out, you should not focus too much on the quality of the meditation session. If after the meditation you feel more relaxed, happier and more peaceful, then you have succeeded. ^{[33] X Research Sources}

Advice

Practicing meditation doesn’t have to be complicated. Breathe in. Expiratory. Let all worries disappear. Just relax.
If you find it difficult to meditate for a set amount of time, try meditating for a shorter time. Almost anyone can meditate for 1-2 minutes without being overwhelmed by thoughts. Then, when the disturbances in your mind subside, you can gradually lengthen the meditation until you reach the desired level.
Don’t expect immediate results. The purpose of meditation is not to help you become a Zen master overnight. Meditation is most effective when you meditate just to meditate without being attached to the outcome.
It will be difficult for you to concentrate when you first start meditating. Then you will get used to it once you start practicing meditation regularly. Take it easy and be patient with yourself.
Choose the meditation method that you find best for you. A meditation method that is ideal for this person may not be best for you. Experiment with different practices to find the ones you like best.
What you do when the mind is still is up to you. Some people feel that this is the right time to bring their dream goals or outcomes into the subconscious. Some people like to “rest” in the stillness that meditation brings. For religious people, meditation is often used to connect with the gods and receive visions from God.
Meditation can also help you deal with regrets and bring peace of mind.

Warning

If you have back problems, talk to your doctor about which meditation posture is safe and right for you.

Steps

Prepare a comfortable environment before meditation

Experiment with basic forms of meditation

Combining meditation with daily life

Advice

Warning

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