How To Meditate

Meditation is the practice of deliberately focusing attention on the present moment, usually with an open mind and without judgment. It’s also an essential practice in many world religions. In this guide we’re going to teach you everything you need to know about meditation, including why you should meditate and, of course, how to meditate.

Let’s begin.

Why Meditate?

Meditation is an extremely powerful tool to use in daily life, not just for attaining a higher level of consciousness but for changing things for the better. Put simply, meditation gives you awareness of the state of your psyche and enables you to change it if you don’t like it.

How To Meditate?

Meditation is the practice of choosing to direct all inward attention onto the breath and any object of choice, and then letting go of thoughts about it. This process is repeated for many hours.

There are many different ways to meditate, but the underlying principles remain the same.

Step One

First, lie down in a comfortable position.

Don’t try to focus on one thing; your mind will wander into past memories, future worries, and side-thoughts. Instead, focus on breathing— raising or lowering your chest or belly as you breathe in and out. Pay attention to the sensations of breathing, rather than trying to force thoughts away from you.

Step Two

Begin to focus on your physical senses, especially your eyes and ears. Focus on them for about five minutes, then switch to the next sense. Suggestion here is to think of something you find pleasing but do not criticize yourself when you look down or close your eyes. In order to fully meditate we must be able to let go of whatever is going on in our mind.

Step Three

Continue focusing on your senses for another five minutes; after this time you should begin to feel lighter and more relaxed. As you become more relaxed, focus on your mind, allowing yourself to become less conscious of everything that is going on around you. Stay in this state for about fifteen minutes. Whenever you feel the need to analyze your thoughts and just keep going, do so. Every time your mind wanders off, it will bring you back to the point where it left off making the meditation easier and more peaceful as a result. Continue this process for about twenty minutes, before moving on to the next step.

Step Four

Begin to focus your attention on an object in the room that you can see clearly but not be distracted by. Some examples are pictures, wooden objects and plants. After about five minutes of observing this object, move on to the next step.

Step Five

Now focus on your body, listening to the noises it makes and the way it feels. Focus on one part of your body at a time, starting with your toes and working your way up to your head. Take about ten minutes for each part, making sure to focus on every detail of that part. Do this for about five minutes before moving on to step six.

Step Six

Now focus on the air around you. Notice how it feels around you, moving in and out of your nose and mouth. Focus on this for about ten minutes before moving on to the next step.

Step Seven

Now, focus your attention on something joyful, such as a favorite memory or a pet that you like. Remember to do this in an open-minded manner; letting yourself forget everything else. Think of something peaceful and joyful, such as a beach or a flower garden. Continue to focus on this for about ten minutes.

Step Eight

Focus on all the things about yourself that make up who you are. You have worked just as hard as other people have towards accomplishing things in life, so give yourself a pat on the back for all of them. Be sure not to forget the things that do not define you, but do not let this ruin your positive self-image. Some examples are having your license or being able to tie your shoe.

Step Nine

Now that you have meditated on yourself, focus on a problem in your life and look at it as a way of learning from it. Think of how this issue has caused positive changes in your life and how it has helped you become a better person.

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Conclusion

The purpose of meditation is to escape from your own mind for short periods of time, learning to be at one with who you are and how you feel.