At first, many things will probably distract you. You will hear cars driving by, birds and people talking. It is best to turn off all electronic devices like cell phones and television to minimize things that could draw your attention away from your meditative task. A room with a door you can close usually works well but you can also get earplugs if needed. As you develop greater meditation skill, you will find that you can meditate anywhere—even in high-stress situations, such as traffic, work or crowded stores. [4] X Research source
Some people may feel more connected in a traditional cross-legged position. This can be uncomfortable for beginners, though, so consider propping your bottom up on a pillow, sitting in a chair or using a wall to support your back. [6] X Research source
Breathe in through your nose and then out through your nose. You will want your mouth closed but relaxed while you breathe. Listen to the sound your breath makes. Use the diaphragm muscle to expand your lungs. Put your hand on your stomach. It should rise as you inhale and lower as you exhale. Breathe in and breathe out at regular intervals. Controlling your breath allows you to slow the rate of your breathing and fill your lungs with more oxygen per breath. Taking deep breaths relaxes the muscles of your upper torso, such as those in the shoulders, neck and chest. Deep diaphragm breathing is more efficient than shallow breathing with your upper chest area.
Your mind will probably wander during meditation. This is normal and to be expected—even for those who have been practicing meditation for a long time. When this happens, just bring your thoughts back to what you were focusing on when you started your meditation, whether it was an object, your breathing or a feeling. [10] X Research source
You can pray out loud, silently or write down your prayer. It can be in your own words or those of others. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Prayers can be devout or casual. Decide what best fits who you are, your belief systems and what you want the prayer to do. You can pray to a god, the universe, yourself or to nothing in particular. It is up to you.
It can be helpful to add meditation to your daily routine so you practice regularly. For example, you can choose to begin or end each day with a few minutes of meditation. There are many different types of meditation techniques you can try. Experiment by trying various methods. Soon, you will find one that works for you that you really enjoy. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Meditation centers and classes are probably available in your area. If you find that you work better in a group setting with trained guides, then consider attending a meditation at one of these places. You can usually get more information by searching for meditation and your location on the internet, looking in the newspaper or visiting your local meditation center or temple.
The key is to find a sense of peace in the moment. Don’t ignore the opportunity to meditate while doing ordinary activities. Mundane tasks like washing dishes, folding laundry or fixing the truck are all opportunities to use relaxation methods, such as deep breathing, to meditate. Don’t forget that creative, relaxing activities also work well to meditate. Listen to music, paint, read, garden, write in a journal, or watch a flame in the fireplace. These activities can focus your mind, decrease stress and alter brain waves into a meditative state. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Guided meditation uses the senses. You utilize smells, sights, sounds and textures to visualize various methods of relaxation. Often, you follow along as a guide offers directions on how to breathe, relax muscle groups and create a sensation of inner peace. [16] X Research source
For your mantra, repeat a word or phrase that calms you. You can choose something like “I feel at peace” or “I love myself” but really anything that makes you feel better will work. You can say it out loud or silently, whichever you prefer. [19] X Research source It can be helpful to place a hand on your stomach so you can feel your breathing while you practice controlled breaths, visualizing or mantra repetition. Consider Japa meditation. It utilizes the repetition of a Sanskrit term or word along with a beaded rosary to meditate. You may also want to try passage meditation, which uses spiritual or inspirational passages to focus and achieve meditation. [20] X Research source
While you meditate, observe the thoughts going through your head and what you feel but don’t judge or try to stop them. Let your thoughts and emotions pass on their own. #*Mindfulness meditation works because you are able to forget the past and the future. Stress results from thinking too much about things that are out of our control—things that already happened and things that may happen. With this type of meditation, you are able to stop worrying about everything. You can bring your thoughts and feelings back to mindful meditation by focusing on the present moment. Pay attention to your body. Is your breathing deep and slow? Are your fingers touching? You don’t stop wandering thoughts or feelings–just think about what is happening now. Try practicing a loving kindness meditation. This is a deep desire for well-being and happiness for yourself. You focus on the feeling of love and well-being in the moment. Then you extend that feeling out to everyone else in the world. [23] X Research source
Yoga uses different movements and a series of postures along with controlled breathing exercises to reduce stress and help you relax. The poses require balance and concentration so you are less able to think about stressors. T’ai Chi is a Chinese martial arts that uses a gentle series of postures and movements to meditate. The movements are self-paced and done slowly in a graceful manner alongside controlled breathing. Walk and meditate. Slow down your pace and focus on your legs and feet. Observe what the movement feels like as you move your leg and your foot touches the ground. Note whatever sensations arise. If it helps, you can try silently repeating action words that have to do with walking—“lift”, “move”, “foot down”, etc.
If you are sitting up, you’ll want to have good posture so you can breathe better. Your back should be straight, chest slightly lifted, and shoulders back. Lift your chin slightly but do not strain your neck. Your wrists should rest lightly on your knees, palms open and facing up.
Of course, if the phone rings or you need to do any important task, then take care of it. You can always return to this meditation later.
Another option is to practice mindfulness meditation. Simply focus on what you are experiencing at the moment. Focus on your breathing, what you hear or smell right now. Bring your mind back to your breathing as often as possible. [29] X Research source
Scan your body to find areas that feel tense from stress. Start with your toes and move all the way up to your scalp. Imagine that each deep breath flows into that body part as heat or light. Do this for 1 to 2 minutes and repeat for each tense area. [31] X Research source
