Meditation is everywhere these days, receiving glowing endorsements from doctors, celebrities, yoga teachers, CEOs, and everyone in between. Though meditation has become more widespread, many people still see it as esoteric or complicated and believe they don’t know how to meditate.
Numerous styles of meditation exist, some involving mantras, visualizations, or other specific techniques. But meditating can be as simple as taking some time to do nothing. Many people begin by simply sitting still and breathing – even just for a few minutes to start.
How to Meditate
All you need to do is sit down in a comfortable position. The floor, a chair, a couch, a yoga mat, or even a bed all work perfectly fine. Rest your hands on your legs or in your lap.
Close your eyes and sit as tall as you can, while keeping your body – especially your shoulders and hips – relaxed. Take some deep breaths in and out through your nose, and bring all your attention to your breathing. You’re meditating!
Ways to Meditate
If you’re new to meditating, it can be useful to count the breaths as you sit. Simply count each inhale and exhale, starting over again when you get to ten (or if you lose track).
You can also choose a mantra to repeat silently. While there are a nearly infinite number of possible mantras, a common one for new meditators is “Sat Nam.” It is translated many different ways, but common interpretation include “There is one truth” and “I see your true nature.”
Another simple meditation technique is the body scan, which can be done sitting or lying down on the back. To practice the scan, simply bring your attention to one body part at a time, slowly making your way from the toes all the way up to the head. This is a technique that can be done in just a couple minutes, or over half an hour.
People can practice these and other techniques on their own, but listening to recordings of guided meditations can also be useful. They offer more structure, keep track of time, and include a beginning and ending to bring the practitioner into and out of the meditation. Recordings are available for nearly any tradition and technique.
Recordings can be downloaded or streamed live from the Internet. Dozens of meditation apps also keep track of things like number of sessions completed, amount of time spent meditating, or specific meditations practiced. Some common apps include HeadSpace, Insight Timer, and Aura, all of which are popular with beginners.
Whether you choose to practice with a recording or on your own, meditation is truly much simpler and more accessible than many people believe. You don’t need special cushions or candles, and you definitely don’t have to sit in a certain position. All you need is a little bit of discipline to carve a few minutes out of your day and some patience to see where it goes.
Jen Ambrose is a yoga teacher and freelance writer currently traveling in Southeast Asia.
Image: Creative Commons user 128987673@N07 (no changes made)