Focus on your breath
This is a good place to start when meditating. Breathe in through your nose and out through your mouth. Inhale for four counts, exhale for four counts. Don’t worry if you lose count—that’s normal. Just bring yourself back to the count of four as soon as you realize that you’ve lost track, and keep breathing until 4 again or until you’re ready to stop. The most important thing is that you focus on bringing awareness to each breath; once you’ve mastered this, try counting your breaths from 1-10 without stopping.
Let thoughts come and go
It’s completely natural for thoughts and images to pop into your head during meditation; it happens all the time! However, if this happens often for you, try not to let it distract you from the present moment: just observe these thoughts coming up without attaching yourself to them, then let them pass so that they don’t continue distracting you (this will be easier after focusing on the breath). If there are any pressing matters that need attention during meditation time, write them down somewhere else so that they won’t interfere with your practice later on!
Meditate at home
If you’re interested in meditation and want to get started, there are many different meditation techniques to choose from. Try out a few different styles and see which ones work best for you. You can meditate anywhere, anytime, because all it takes is something to sit on (a pillow or chair), a quiet space, and a timer.
Here’s how you can start meditating at home:
- Find a comfortable position to sit in. Avoid lying down completely since this may lead you to fall asleep before your session is complete. If you want support for your back then use cushions or pillows so that your spine remains straight but doesn’t feel tense.
- Set the timer for 1-2 minutes at first. As you get better at meditating, you can increase the time until it reaches about 20 minutes per session. This practice should be done once every day if possible; however, if that’s not feasible then try to complete as many sessions as possible throughout the week with an aim of 20 minutes per session during each one.
- Close your eyes or relax them by looking down toward the floor in front of you while keeping them open slightly (this will help prevent distractions). Focus on breathing deeply through your nose into your abdomen and exhaling slowly outwards towards those around us all day long.”
Meditate in the car
When you’re in the car, you can take this time to practice your meditation. The best thing about the car is that, for most of us, it is a place where we are stuck—we are not in control of where we are going or how long it will take us to get there. So make use of this situation and turn it into something good for yourself.
- Sit with your back straight on the seat.
- Place both hands on your thighs.
- Slowly inhale through the nose and exhale through the mouth; do this three times.
- Close your eyes, relax and concentrate on your breath as you breathe normally—inhale through the nose, hold a little while and then exhale through the mouth while making a sound (like “aaaah”). Do this five times. Repeat three times every day (five minutes each session), or whenever you are caught in traffic jams or at road blocks.
Practice in nature
One of the best ways to strengthen your meditation practice is to take it out of your home and into the peaceful, supportive lap of Mother Nature. When you are one with nature, you will discover a deep sense of oneness with the Universe. Away from all worldly distractions, you can become fully present and more aware. The more you practice meditating in nature, the clearer your mind will become. It is almost as though the trees and grasses encourage this simplicity and clarity for us humans—and they do!
In fact, if we were to ask a tree about how it feels about its life as a tree what would it say? Here’s what we might hear: “I have everything I need right where I am in this very moment.” As a meditator, you can learn so much from these wise creatures who are tuned into the present moment by simply being themselves.
Meditation is the art of taking control of your thoughts, and practicing it regularly can help you develop a positive outlook on life. You can employ meditation techniques to achieve your goals and live a better life. When you meditate, you notice when negative thoughts arise and resist the urge to dwell on them. Instead, you focus your attention on the present moment with an open mind and heart. Meditation teaches mindfulness, which helps prevent stress from getting out of hand. In addition to its benefits for mental health, meditation has been shown to provide many other physical benefits. It can lower blood pressure, stimulate brain cells involved with memory processing and retention, improve sleep quality, reduce inflammation throughout the body, increase flexibility in the spine (and probably other joints as well), aid in weight loss by curbing cravings for unhealthy foods/beverages like alcohol or sugary snacks that are high in calories but low in nutrients
Take a meditation class with friends
Meditation is a great way to meet people. You can do this by taking a meditation class in your area, which is a great idea if you’re new to the practice and want to learn from an instructor who can give personalized advice. When looking for classes, we recommend checking that it’s taught by someone with experience and credibility, as well as reading reviews of the class itself. If you’re already comfortable meditating on your own, you can still enjoy its social benefits by doing it with friends or family. Either way, meditation has the potential to connect you with those around you in a deeper and more meaningful way.
Download a meditation app
We recommend getting a meditation app to start you on your journey. There are plenty of free options, like Insight Timer and Smiling Mind. These apps will help you learn how to meditate, as well as provide guided meditations that can be helpful for anyone who finds themselves getting anxious or distracted during their practice. You can also purchase apps with subscription services, like Headspace or Calm, which give you access to hundreds of guided meditations voiced by experts in the field of meditation.
Meditation helps create inner calm and awareness.
Benefits of meditation include increased awareness, increased focus and clarity, and a reduction in stress. As you meditate regularly, you’ll begin to notice that your mind is quieter and calmer, which allows you to be more focused and relaxed.
A quiet mind also allows you to see things from a new perspective. You gradually become more at peace with yourself and the world around you, which allows you to live each moment more fully without being overwhelmed by thoughts of the past or future.
Meditation helps you experience greater inner calm and balance as you go about your day-to-day activities. It’s a state of deep relaxation where your mind is not thinking about anything but is completely aware of what is happening around it. This state can help reduce stress levels in everyday life by decreasing anxiety levels while increasing positive emotions like gratitude and happiness.”