How To Meditate

how-to-meditate
(Photo by Dingzeyu Li)

Meditation is an practice where you focus your mind on something like your breath, a mantra or an object, to achieve a mentally clear and emotionally peaceful state. When you focus your mind, while you meditate your thoughts start to fade in the background and eventually will disappear.

I have been meditating for over four years and I am going to share two practices that I use.
If you are new to meditation I recommend to start meditating for 2-5 minutes every day. once you feel comfortable meditate longer for 15 – 45 minutes a day. Read post on my 10 meditation tips for beginners

This is how to Meditate:

1. Close your eyes, look straightforward, make sure your spine is straight and your legs are shoulder-width apart, your feet are flat on the ground, and your palms are facing up on your lap.

2. Slowly inhale (make sure you breathe from your diaphragm), exhale through the nose. If your mind starts to wander, just refocus on your breathing.

3. Do this for as long as you need. (if you are a beginner start with 5 minutes)

Meditation with Mantra

Try to say a mantra, as you inhale and exhale. A mantra helps to quickly focus the mind and still the thoughts. Once your mind is fairly silent, drop the mantra and focus on your breath. The mantra can be any sacred words such as “So Hum”, which means I am that.

1. Close your eyes, look straightforward, make sure your spine is straight and your legs are shoulder-width apart, your feet are flat on the ground, and your palms are facing up on your lap.

2. Slowly inhale (make sure you breathe from your diaphragm), silently in your mind repeat the word Sooooo.

3. Then slowly exhale through your nose while silently in your mind repeating the word Hummmm. Continue to allow your breath to flow easily, silently repeating Sooooo… Hummmm . . . with each inhale and exhale of the breath.

4. Whenever your attention wanders, gently return to your breath, silently repeating Sooooo . . . Hummmm.

5. Do this process for 10 to 15 minutes or until you have entered a deeper level of awareness and consciousness. It will then become unnecessary to continue repeating the mantra.

That’s how to meditate. If you are still struggling to meditate, try guided meditation, read post on my 10 best free guided meditation websites or join a meditation class, as its easier to meditate in a group.

Article by Avis Williams

Spiritual practitioner and writer who has trained in Kriya Yoga meditation, spiritual and personal development.

Leave a Reply

Your email address will not be published. Required fields are marked *