How To Meditate Successfully

How To Meditate

Introduction

If you’re new to meditation, you might be wondering how to start. You don’t need any fancy equipment or special clothing—just a quiet space and some time on your hands. With a few easy steps and a little practice, you can get started meditating in no time.

Create a space you love to meditate in.

Create a space you love to meditate in.

This is a very important aspect of your meditation practice, so it’s worth putting some thought into the environment where you will be doing your inner work. The space should be quiet, comfortable, private and clean. It should also have adequate lighting and good air flow so that you feel safe from distraction and can breathe deeply (which aids with relaxation).

Get into a comfortable, seated position.

Sit up straight, with your back against the wall if you're using a chair. If you're sitting on the floor, make sure that you're close to the ground and have your feet flat on the ground (not crossed). The idea is to sit up straight so that when you close your eyes, it feels like there's no weight in your shoulders or neck.

Set your intention for the meditation.

The first thing you should do is set your intention for the meditation. What is your intention? Why are you meditating? Is it because you’re stressed or anxious, or are you trying to become more mindful in general? Or perhaps there's a specific problem that requires focus and attention. Whatever it may be, make sure that your goal for meditation is clear before you start.

Once you've set an intention for your practice, think about how much time and effort it takes to achieve this goal—and whether or not that amount of time matches up with what you're willing (and able) to give. You may want to incorporate some gentle stretching into your routine rather than spending hours doing yoga poses every day; if so, then keep this in mind when selecting one from our list below!

Establish Your Breath

Now that you’re sitting, it’s time to establish your breath as the object of your attention. In meditation, we focus on our breath because it is a tangible thing that we can control. The goal of meditation isn’t to get lost in thought or not think at all—it is to be aware in the present moment and be able to return there whenever you choose.

If you are new to meditation, start by focusing on how your body feels when breathing: Is it easy or difficult? What does it feel like inside? Does your chest expand with each inhale? Do you feel any constriction in your ribs or lungs? Focus on these sensations without trying too hard; simply observe them without judgment.

After some practice, try experimenting with different types of breathing: slow down and speed up; take deep breaths from low in the abdomen rather than from just above the stomach; breathe through one nostril at a time instead both nostrils simultaneously—you may find certain ways easier than others!

Acknowledge and Let It Flow

When a thought comes up, acknowledge it and then let it go. If you are meditating and notice a thought in your mind, simply observe the thought without judging it. When you see that your mind is filled with thoughts, focus on your breath again—this will take you out of the thinking process and bring calmness back into your mind. It may be easier said than done, but if you are having trouble letting go of a particular thought, try focusing on your breath again or another focus point such as an object or candle flame until the thought goes away—then pick up where you left off with “Letting Go Of Thoughts”.

The Wandering Mind

If your mind wanders, return to your breath. This is the most important part of meditation, which is why I’ve put it first in this section. If you find that your mind has wandered off and is thinking about what’s on TV at 8 p.m., or if you’re wondering how many more minutes you have left before the end of class (or if you even have time for breakfast), just notice that these thoughts are popping up and then gently redirect yourself back to the breath again. It doesn't matter if it takes 10 seconds or 10 minutes; just keep coming back to following your breath until you feel like meditating again.

Just get comfortable and breathe!

Don't worry about whether you're doing it right! Just get comfortable and breathe. If you find yourself distracted by thoughts, feelings, emotions or other sensations in your body—and we all do—that's fine. Just gently return your attention to the breath as often as needed until at least some calmness returns to the mind.

Remember that meditation is not about controlling anything: You can't control breathing; why would anyone think they could control their thoughts? The same goes for emotions and body sensations. So instead of trying to control these things (which will only cause frustration), just focus on feeling comfortable while sitting still, stilling the mind as much as possible while remaining relaxed and alert physically and mentally...

Conclusion

That’s it! Now you have the tools needed to get started with your own meditation practice. Remember, the most important thing is that you create a space for yourself where you can be comfortable and grounded, and that you find a posture that works well for you. Then just make sure your mind is clear when beginning your meditation practice, follow the steps listed above, and don’t worry about whether or not what you are doing is ‘right.’ If thoughts come up during your session—and they probably will—just acknowledge them before returning to focusing on your breath again.

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