Basic Meditation Practice

Step 1: Get Into a Comfortable Position. Choose where and how you'll sit. Many people like to sit in a comfortable chair while others prefer to sit cross-legged on the ground. You want to be able to completely relax while still staying awake.Ensure that your posture is correct. It is easier to stay awake through long meditations if your back is straight. If you begin your meditation practice with this in mind, your body will become used to the position as you move on to longer periods of time.

Putting in the effort to learn and practice meditation can actually transform your experience of stress in your life. There are many different ways to meditate, and this technique is one of the most basic. With practice, you can use this technique to feel inner peace whenever you need it.

Tip: Should you feel your shoulders slump while meditating, simply straighten back up. A straight back will also prevent soreness during longer meditations.

If you choose to sit in a chair, sit toward the front of the seat and place your feet firmly on the floor. This will improve your posture and help you concentrate on your practice.

Step 2: Close Your Eyes Gently. When you are in a comfortable position, look into the distance with a soft gaze, then slowly lower your lids. Keep your jaw slack and slightly open as well. You want to relax all of your facial muscles.

Tip: Do not squeeze your eyes tight. If you feel your face tighten, slowly open your eyes, refocus on that soft gaze and lower them again.

At this stage, your goal is to relax every part of your body. If you feel some tension in certain parts of your body, take a deep breath and allow it to relax you.

Step 3: Put Thoughts Aside. While you can't control your thoughts, you can control how much power they have over you. This doesn't mean you should ignore or suppress them, but simply remain calm, note them, and then use your breathing to bring you back to the moment. Learning to do this during your meditation practice can help you to let things go in the rest of your life as well.

Tip: If you get carried away in your thoughts, don't be hard on yourself. Take a moment, without judgement, to observe where your mind went off to and then return to your breathing.

Step 4: Keep Going. That’s it, really! Keep putting aside any thoughts that may pop into your mind. The quiet spaces between thoughts will become longer and more frequent the longer you practice.