Why should you learn how to meditate in the right way? Meditation isn’t a magic fix, but it can give you a break in your busy life. Sometimes, all we need is a little space to make better choices for ourselves, our families, and our communities. All you need for meditation is a bit of patience, kindness to yourself, and a comfy place to sit. When you meditate, you bring good things into your life that last a long time. The cool part? You don’t need fancy stuff or a pricey membership.
Learning how to meditate will help you understand your pain, lower stress, connect better with others, improve focus, and reduce mind chatter.
Looking at beauty in the world, is the first step of purifying the mind.
Amit Ray
Starting a daily meditation routine doesn’t have to be hard. The key is to begin, even if you’re not planning to meditate for a very long time at first. Follow Choose a time you can commit to every day. Doing it regularly is what builds the habit. This approach can keep you motivated and inspired to keep up with your meditation practice.
How to meditate: Basics
Meditation might be simpler (and a bit tricky) than you think. Follow these steps, find a comfy spot, set a timer, and give it a try:
- Choose a quiet and calm place to sit.
- If you’re new to this, start with a short time, not more than 5 minutes. Time is not as important as consistency. Try not to skip meditation and be consistent for the first 40 days (to form a habit).
- Sit in a chair, cross-legged, or kneel—whatever feels good. Just be stable and comfy.
- Pay attention to how your breath goes in and out.
- Your mind will wander. When you notice it, just bring your attention back to your breath.
- When you’re done, open your eyes if they were closed. Notice the sounds around you, how your body feels, and your thoughts and feelings.
More tips
- Find a time that works for you, whether it’s in the morning or at the end of the day.
- Once you figure out the best time for meditation, turn it into a routine.
- Remember it’s a process. Don’t expect instant changes after your first session. Give it time, and you’ll see improvements gradually.
- Take it anywhere. Meditate in quiet moments, be it in your bedroom, at work, or during a stroll in the park.
- Make your meditation special by focusing on something meaningful, like a candle, jewelry, or a photo of a loved one.
- Get ready for discomfort. Quieting your thoughts isn’t easy. It might take a while to feel at ease with the practice. Allow yourself to ease into the practice. Let your thoughts drift away, and don’t resist any discomfort.
- If meditation feels tricky at first, forgive yourself and try again. You’ll get the hang of it eventually.
- After each session, take a moment to see how you feel. Have you let go of tension or anxiety? If not, consider relaxing a bit more.
Make meditation a regular practice
Instead of jumping in all at once, start with a realistic amount of time.
Think about what you can comfortably manage. Even if it’s a short time, choosing something achievable sets you up for success.This way, you won’t give up halfway and feel discouraged. Once you’re comfortable with the time, you can slowly add a few more minutes. Before you know it, you’ll surprise yourself with what you can do.
It’s good to have a specific time and place for meditation every day.
But when life gets busy, don’t get upset if you have to change things up. The key is to practice every day, even if it’s at a different time or place. You can really meditate anywhere – in taxis, on planes, in bedroom, and in your office. Mindfulness doesn’t need special conditions. Realizing that every moment, no matter how ordinary, is a chance to be mindful is an important step.
Once you find a time and place that works, you can expand your mindfulness throughout the day.
Pay attention to your body. Feel your feet on the ground, notice your leg sensations, or be aware of your limbs’ positions. This brings mindfulness into your daily activities and helps you stay present.
Learning how to meditate is a way of loving yourself
Meditation is powerful and worthwhile. The key is to promise yourself to meditate every day, even if it’s just for five minutes. According to meditation teacher Sharon Salzberg, the most important moment in your meditation practice is when you decide to sit down and do it. At that moment, you’re showing that you believe in change. You are saying that you care for yourself and are making it real. It’s not just about holding values like mindfulness or compassion in your thoughts; it’s about putting them into action.
