Meditation is a simple yet powerful way to enhance your overall well-being and happiness. However, successful meditation requires practice and patience. Many people ask, ‘How do you meditate?’
The steps on how to do meditation include:
- Create some time
- Find a quiet and comfortable setting
- Cultivate mindfulness into meditation
- Begin your meditation
- Focus your mind
- Master the meditation process
- End your meditation session
Read on for more details and a better understanding of the question: how do you do meditation?
How To Meditate In 7 Steps
- Create Some Time
Amidst today’s busy life, finding free time is difficult. However, meditation can only be successful with regular practice. Therefore, you must find time for this beneficial practice amid your hustles and bustles.
Meditating in the morning is best for kickstarting the day. Doing this will help reset your mind for the day. Still, you can try meditating in the evening to help release worries and anxieties before bed. It also helps improve the quality of your sleep. Once you find a routine that works for you, stick with it!
- Find a Quiet and Comfortable Setting
Many people do not know how to meditate correctly. The practice is simple and doesn’t require any particular place or tool. You only need to find a quiet place free from distractions and sit in a comfortable position.
You can use a yoga mat to sit on the floor with your legs crossed. But don’t worry—a towel or soft rug can also work fine. Also, if you find it comfy, sitting in a chair or on your bed is okay. Just ensure that you can stay upright.
So, when sitting on a chair or bed, ensure it offers enough support so you don’t sink. Some people feel better using a meditation cushion. Above all, remember that good posture is more recommended than slumping your body.
- Cultivate Mindfulness into Meditation
If you’re asking yourself, "How can I meditate?" Take note that it’s essential to bring mindfulness into your meditation. Doing this helps you focus on the present.
You can start by trying to be aware of your senses. Once conscious, close your eyes and focus slowly and intentionally on each body part. Try doing it from head to toe or toe to head.
Stay aware of any emotion, sensation, or thoughts connected with each body part. For instance;
- What do you hear around?
- What can you smell?
- How does the mat or towel beneath you feel?
Doing this makes you feel more connected to your body and less bothered by thoughts humming in your mind.
- Begin Your Meditation
Now, for those still asking, ‘How can we meditate successfully?’ Once you feel comfortable and well-centred, you can start to meditate.
Close your eyes and breathe in while saying, "breathe in”. Again, breathe out and state the words "breathe out". Focus on the continuous breathing pattern while stating the simple words in your head for around 20 minutes.
- Focus Your Mind
If you’ve been asking; ‘How do I do meditation without losing focus?’ Please note that it’s normal for your mind to wander (especially when new to meditation), and it’s a natural part of the practice and learning.
Keep in mind that the aim of meditation is not to stop your mind from roaming but rather to notice when it does. So, when you realise your mind is distracted by a thought, you can consciously redirect it back to focus on the breath without judgement or feeling frustrated.
- Master the Meditation Process
Mastering the process of meditation requires practice and patience. Here are a few tips to help you manage some challenges you may face while meditating:
- It's okay if a thought creeps in during meditation. Try to redirect your focus back to your breath.
- If your mind shifts away 10 times during meditation, bring it back to the breathing pattern 10 times.
- It’s not easy to balance breathing naturally and focus on the circular breath when meditating. However, it’s just part of learning the technique, and you should attain the right balance over time.
- There’s no right or wrong way on how to do meditation. Instead, what matters most is that you take time to devote to your mental wellness.
- Never judge yourself: if you keep practising, you’ll eventually master the art. Even a meditation filled with wandering thoughts is still a practice and is beneficial.
- End Your Meditation Session
It's not advisable to finish meditating too suddenly. When it's time to end your meditation, stop repeating the words and focus on breathing alone. Ensure you stay in the same posture with your eyes closed for several minutes.
As soon as you feel relaxed and ready, open your eyes slowly and remain seated for a little while before you stand up. Ending the session this way helps you attain a calm transition into the following day or night sessions.
Conclusion
For those who always ask, ‘how do we meditate?’ This blog has given you the proper guidance and tips. The positive impact of meditation on your mental, physical, and emotional well-being is real. This practice can transform your life if you can harness its power. Try to build regular meditation into your daily routine for the best results. Alongside practices like meditation, ensure you have a good health insurance plan that covers your healthcare costs.