For those new to meditation, it’s especially important to avoid any external distractions. Turn off TV sets, phones, or other noisy appliances. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you play music, choose calm, repetitive tunes to avoid breaking your concentration. You can also play white noise or quiet nature sounds, like running water. Your meditation space does not need to be completely silent, so you won’t need earplugs. The sound of a lawnmower or dog barking shouldn’t prevent effective meditation. In fact, being aware of these noises without letting them dominate your thoughts is an important component of meditation. Meditating outside works for many so long as you don’t sit near a busy roadway or another source of loud noise. You can find peace under a tree or sitting on some lush grass in a favorite corner of a garden.
Wear a sweater or cardigan if you plan on meditating someplace cool, or bring a blanket or shawl you can wrap around yourself. You don’t want the sensation of feeling cold to consume your thoughts. If you are in a place where you can’t easily change your clothes, do your best to make yourself as comfortable as possible. Try just taking off your shoes.
Once you have decided on a time frame, try to stick to it. Don’t just give up because you feel like it isn’t working. It will take time and practice to achieve successful meditation. Right now, the most important thing is to keep trying. Find a way to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up. Or time your practice to end with a certain event—such as the sun hitting a certain spot on the wall.
Remember to stretch your neck, shoulders, and lower back—especially if you’ve been sitting in front of a computer. Stretching out your legs—with an emphasis on the inner thigh—can be helpful when meditating in the lotus position. If you don’t already know how to stretch, consider learning different stretching techniques to try before you meditate. Many meditation experts recommend doing light yoga stretches before meditation.
You can sit—with or without crossing your legs—on a cushion, chair, or meditation bench. Once seated, your pelvis should be tilted forward enough to center your spine over your “sit bones,” the 2 bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about 3 or 4 inches (7. 6 or 10. 2 cm) thick under the back legs of a chair. You can also a use a meditation bench, which is usually built with a tilted seat. If you’re using a bench that’s not tilted, put something under it, so it tilts forward between . 5 to 1 inch (1. 3 to 2. 5 cm).
It requires practice to find the position that allows you to relax your torso with only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can’t relax it without slumping, check the alignment of your posture and seek to rebalance your torso, so those areas can relax. The most important thing is that you are comfortable, relaxed, and have a balanced torso, so your spine can support all of your weight from the waist up. The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, you can also rest your hands on your knees or leave them hanging down by your side.
Once you have grown accustomed to meditation, you can try practicing with your eyes open. This tends to help if you find yourself falling asleep when meditating with your eyes closed or if you experience disturbing mental images, which happens to a small number of people. If you keep your eyes open, you will need to keep them “soft” by not focusing on any one thing in particular. [11] X Research source You don’t want to go into a trance-like state. The goal is to feel relaxed, yet alert.
Try to focus on your breathing and only your breathing. Don’t think about your breathing or pass any sort of judgment of it (e. g. , “That breath was shorter than the last one. ”). Just attempt to know your breath and be aware of it.
Don’t worry if your mind starts to wander. You are a beginner, and meditation takes practice. Just make an effort to refocus your mind on your breathing and try to think of nothing else.
Some good mantras to start with include words like “one,” “peace,” “calm,” “tranquil,” and “silence. ” If you want to use more traditional mantras, you can use the word “Om,” which symbolizes omnipresent consciousness. Or you can use the phrase “Sat, Chit, Ananda,” which means “Existence, Consciousness, Bliss. " Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. Don’t worry if your mind wanders off. Just refocus your attention and refocus on the repetition of the word. [15] X Research source As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.
The visual object can be anything you wish. The flame of a lit candle can be particularly pleasant. Other possible objects to consider include crystals, flowers, or pictures of divine beings, such as the Buddha. Place the object at eye level, so you don’t need to strain your head and neck to view it. Gaze at it until your peripheral vision starts to dim and the object consumes your vision. Once you are focused entirely on the object, you should feel a sense of profound serenity. [17] X Research source
The place you visualize could be a warm, sandy beach, a flower-filled meadow, a quiet forest, or a comfortable sitting room with a roaring fire. Whatever place you choose, allow it to become your sanctuary. Once you have mentally entered your sanctuary, allow yourself to explore it. Don’t work to “create” your surroundings. It’s as if they are already there. Just relax and allow the details to come to the forefront of your mind. Take in the sights, sounds, and scents of your surroundings. Feel the fresh breeze against your face or the heat of the flames warming your body. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible. When you are ready to leave, take a few deep breaths, then open your eyes. You can come back to this same place the next time you practice visualization, or you can simply create a new space.
You may find it helpful to start at the bottom and work your way up. For example, concentrate on whatever sensations you can feel in your toes. Make a conscious effort to relax any contracted muscles and release any tension or tightness in your toes. When your toes are fully relaxed, move upwards to your feet and repeat the relaxation process. Continue along your body, moving from your feet to the top of your head. Spend as much time as you like focusing on each part of your body. Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved. Focus on your breathing for several minutes before coming out of your meditation practice. With regular practice, this technique can make you more aware of the various sensations in your body and help you deal with them appropriately. [20] X Research source
As you become more relaxed, imagine a green light radiating from your heart. Imagine the light filling you with a sensation of pure, radiant love. [22] X Research source Picture the love and light radiating throughout your entire body. From there, allow it to radiate outward from your body and enter the universe around you. [23] X Research source Take a few moments to simply sit and feel the positive energy within and around you. When you’re done, gradually allow yourself to become aware of your body and your breath again. Gently wiggle your fingers, toes, and limbs, then open your eyes. [24] X Research source
Choose a quiet location to practice your walking meditation with as few distractions as possible. Remove your shoes if it’s safe to do so. Hold your head up with your gaze directed straight ahead and your hands clasped together in front of you. Take a slow, deliberate step with your right foot. After taking the first step, stop for a moment before taking the next. Only 1 foot should be moving at any given time. When you reach the end of your walking path, stop completely with your feet together. Then pivot on your right foot and turn around. Continue walking in the opposite direction using the same slow, deliberate movements as before. While practicing walking meditation, try to focus on the movement of the feet and nothing else. This intense focus is similar to the way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below it.
Early morning is a good time to meditate since your mind has not yet become consumed with the stresses and worries of the day. It is not a good idea to meditate directly after eating. If you’re digesting a meal, you may feel uncomfortable and less able to concentrate. [27] X Research source
Local gyms, spas, schools, and dedicated meditation centers offer classes in many locations. You can also find a wide range of guided meditations and instructional videos on YouTube. For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world. [28] X Research source
Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, “A New Earth” by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman. If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session.
For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions. You can also practice mindfulness when you eat by becoming aware of the food and all the sensations you experience as you eat. No matter what actions you perform in your daily life—whether it’s sitting at a computer or sweeping the floor—try to become more aware of your body’s movements and how you feel in the present moment. This focus and awareness is living mindfully. [30] X Research source
For example, you might focus on the blue color of a pen or folder on a table near you or examine more closely the feeling of your feet on the floor or your hands resting on the arms of your chair. Try doing this if you feel like you are distracted or you find your mind is wandering, or if you are feeling stressed. You can also try focusing on multiple sensations at once. For example, pick up a keyring and pay attention to the sounds the keys make, the way they feel in your hand, and even their metallic smell.
Avoid watching too much television, drinking alcohol, or smoking before meditation. These activities are unhealthy, and they can numb the mind—preventing you from achieving the level of concentration necessary for successful meditation.
When beginning, you shouldn’t be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful. [33] X Research source
