Meditating is probably much easier to do than you may think. There are many ways to practice meditation. Here we will focus on mindful meditation, which tends to be one of its most popular forms in the Western world.
- Find a conducive environment. You need a nice, quiet, clean place where you won’t be disturbed. As you progress, you will learn how to meditate virtually anywhere, even in noisy environments, but for beginners it is easier if you keep distractions to a minimum.
- Find a comfortable position. Contrary to popular belief, you don’t need to sit in a lotus position. If you can, then it’s better, but it’s not a requirement. Some people like sitting on a chair while others prefer sitting on a meditation cushion with their legs crossed. Find a position that feels comfortable. The only requirement here is to be able to keep your back straight.
- Enter the meditation state. Close your eyes. Take a few slow, deep breaths, breathing in from your nose and exhaling from your mouth. Then let your breathing become more natural and focus on its rhythm. It should be slow (but not too slow) and deep (but not too deep). You should start feeling calmer and relaxed. Listen to yourself breathe.
- If any thoughts come to your mind, acknowledge their presence. Watch them as if they were clouds in the sky. They are just passing by. At any point, if you want to make those thoughts disappear, bring your attention back to your breath. Stay in this state for as long as you like.
- Exit the meditation state. When you feel ready, and only when you do, open your eyes and slowly awake from the relaxed, meditative state that you’re in. Know that you can come back to this state any time you want.
A lot of resources exist online. You may also want to listen to guided meditations that you can find on YouTube. Finally, a lot of meditation groups exist if you desire to join one.