10 Steps for Meditation
Are you new to meditation?
Do you wonder how to meditate properly so you can enjoy all its benefits?
Maybe you are an experienced meditator, or someone who has tried meditation in the past (but given up in frustration).
If so, you may be curious about how to boost your experience, get back on track or enjoy even deeper levels of this powerful practice.
When you learn how to meditate properly and practice regularly the results can be life-changing. Feeling calmer and being more at peace mentally and emotionally are common.
Or maybe what you want is a better night’s sleep, reduced stress levels, and improved health. Lower blood pressure, blood sugar, and cholesterol are also proven benefits of meditation.
Whatever your reasons we can help.
Our 10 simple steps for how to meditate properly will get you started.
And you will also find answers to common questions along with a brief introduction to different types of meditation systems to help you find the one that works best for you.
1. Create a meditation corner
A meditation corner is any space where you can sit comfortably, free from
interruptions, for the duration of your meditation.
It could be a spare room, an actual corner of a bedroom or study sun porch, or anywhere that promotes peace.
Make it a space you like. One that calls to you when it’s time to meditate.
You may want to keep objects there that convey a sense of peace, inspiration, or comfort.
Incense or an essential oil diffuser is possible good addition, as are banners or posters with inspirational sayings or images.
However, if you design your meditation corner, make sure it is a place you love to visit.
2. Don’t forget about this critical element
Comfort is essential.
Wear comfortable clothes and sit in a position that works for your body.
If you enjoy sitting cross-legged (or in a lotus position) on the floor go for it. But you’ll get all the same benefits sitting in a chair.
Pick a place that allows you to sit up with your spine erect using back support as
needed. Don’t be concerned if your erect spine slumps or your head drops down while you meditate. That is normal.
3. What’s the best way to start meditating properly?
Sit comfortably. Then watch your breath as you do several rounds of the following:
Breathe in for six counts, hold your breath for another two counts, breathe out for four counts and hold for four.
After a few rounds of breath work notice how much calmer you feel.
4. Settle in and enjoy
After the intro breath work, relax, and breathe normally with your eyes closed.
Sit quietly.
There’s nothing else to do during this time.
If you feel impatient, or wonder what time it is, opens your eyes and look (briefly) at a watch or clock.
Then close your eyes and keep meditating.
5. Your mind is active. Now what?
If your mind is active, give it something positive to grab on to.
Like your breath.
Notice it coming in, then going out, following no particular pattern. You are relaxed and at ease, just being.
There is nothing to do and nowhere to go. As you breathe in say to yourself: “I breathe in,” and as you breathe out say to yourself, “I breathe out.”
Continue until you feel your thoughts ease and your mind become clearer and calmer.
6. This could work even better.
Repeat a positive statement (affirmation) to yourself. Start by saying “here and now in this moment” followed by something like: “I am peaceful,” “I am calm,” “I love myself,” and “I love my life.”
For greater effect, flow positive emotions while you say your affirmations.
Be sure your affirmations are positive. Never state what you aren’t, as in “I’m no longer broke.” Instead: “My life is full of abundance.” Or give this a try.
When you breathe in say to yourself: “I accept myself.” When you breathe out say: “I release what doesn’t serve me. All is well.”
Continue until your mind settles. If it doesn’t, that’s OK. After all, thinking is what minds do.
7. This key is important as well
Schedule a time for your daily practice. The same time every day is good. But if that’s not an option, pick times that fit your schedule and responsibilities.
Set reminders for yourself until regular meditation becomes a habit like brushing your teeth or eating your meals.
You will get the most from your practice if you meditate daily or on a regular schedule.
Consistency is what gets results.
8. Remember this above all
Be patient.
If you have an active mind you’re normal. Bring your focus back to the music or your breath, or a positive affirmation.
Remember, there is no wrong way to meditate.
Relax and be OK with whatever experience is happening at the moment.
9. Always end this way
Finish your meditation with a loving intention.
For example, imagine moving peacefully through your day and enjoying a restful evening before sleeping soundly through the night.
Or make an intention to enjoy your day at work, relaxing during lunch and engaging in a favorite activity at the end of the day.
Whatever it is, send your positive intention out into the world.
10. Open your eyes
When your meditation ends, give yourself a few minutes to come slowly back into the day. Then open your eyes and pat yourself on the back.
Congratulations! You just meditated.