How to meditate

In 5 easy steps.

Meditation is becoming an increasingly popular way to relax, reduce stress, and improve mental and physical health. However, it can be difficult to know how to get started with a practice, especially if you’ve never meditated before. I have tried a few types of meditation but here is the best way that has worked for me, the trick is to keep it simple.

I remember at the beginning I started reading about it and was overwhelmed by all the information around the subject and with a busy mind like mind it was so difficult to focus and I felt like nothing was working, eventually I settled for a simple way using my breath as the point to focus on, no music, no guiding voice, just my breathing, so here it is.

  1. First, find a comfortable place to sit or lie down. Make sure you’re in a place where you won’t be disturbed, and where you won’t be distracted by things like your phone or computer. Close your eyes and take a few deep breaths, I do it early in the morning so less chances of outside distractions.
  2. Next, focus on your breathing. Pay attention to the sensation of your breath entering and leaving your body. Let any thoughts or worries come and go without getting caught up in them.
  3. Now it’s time to set an intention for your meditation. This could be something like “I will stay present in the moment” or “I will cultivate a sense of calm and peace.” Whatever you choose, make sure it is something that resonates with you.
  4. Finally, start to observe your thoughts and feelings without judgment. Notice any sensations in your body and any emotions that arise. You don’t have to do anything with them, just observe them and let them go, this was very hard for me at the beginning, it has come easier with time and I enjoy it.
  5. I do 10 to 20 minutes after that when you’re ready, slowly begin to open your eyes. Take a few deep breaths and spend a few moments reflecting on your experience.

This is just a basic introduction to meditation that has work for me as I mention before, there are many different types of meditation, so it’s important to find one that works for you. If you’re looking for specific advice, some of the world’s leading meditation experts, such as Jon Kabat-Zinn and Jack Kornfield, have written books on the topic.

In summary, meditation is an excellent way to relax and reduce stress, and it can be done in just a few minutes a day. To get started, find a comfortable place to sit or lie down, focus on your breath, set an intention, and observe your thoughts and feelings without judgment. With practice, you’ll soon be able to reap the many benefits of meditation.

Some good sources:

Kabat-Zinn, J. (2005). Wherever you go, there you are: Mindfulness meditation in everyday life. New York: Hyperion.

Kornfield, J. (1993). A path with heart: A guide through the perils and promises of spiritual life. Bantam Books.

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