Michele Schalin

How To Meditate

woman practicing mindfulness to help ease her anxiety.

Meditation is an intensely personal journey that can offer a myriad of emotional, mental, and physical benefits. While the process of meditation can differ from person to person, there are some basic tenets of practice that help newbies learn how to meditate.

Make Time to Meditate

The best way to meditate starts with carving out time to make it happen. Try to meditate before your day begins or at its close. Consistently is much more important than duration. Just  with 5 minutes a day, you’ll see results.

Choose a time that you can realistically tune out everything and everyone else to make time for yourself while you dive in.

Find a Quiet, Comfortable Space

The ability to focus is one of the most important aspects of meditation. When you are learning how to meditate, find a quiet, comfortable space that allows you to easily focus inward.

The space in question doesn’t have to be dark or decorated in any specific way. In fact, it can be your bed, a comfortable chair, a space on the floor, or even someplace outside. The important thing is that you feel comfortable enough to lose yourself in the meditation.

Physically Relax

Physical relaxation is essential to your ability to engage in the mental and emotional release necessary for effective meditative practice. Free yourself from any tight or restrictive clothing. Choose a physical position that feels comfortable to you.

While many people opt to meditate sitting straight up and cross-legged, this is not standard for everyone. Some people choose to meditate while lying down, while others engage in meditation while stretching or engaging in other physically comfortable movements.

Choose Between Traditional or Guided Meditation

Meditation for beginners can be tricky if you don’t know what to do or where to even begin. For this reason, guided meditation is sometimes the easiest place to start.

Traditional meditation relies on internal practice and discipline to reach the desired goal. Guided meditation provides verbal cues to help you get there. Guided meditations sometimes have themes, from peace to relaxation to stress management.

They help you to set your intention for the practice and then provide cues on mindfulness and visualization to help you achieve your desired state. There are many apps available for this. Traditional meditation relies more on repetition and practice to clear your mind enough to get where you want to go.

Set Your Intention

Determine a desired outcome before you even begin. The best way to meditate is by determining what you hope to accomplish and then maintaining focus on that. Perhaps it is the ability to clear your mind entirely or complete an entire guided practice.

Whatever the goal, set your intention before you even begin.

Be Patient and Compassionate

The best approach for success is being loving, compassionate and patient with yourself. Talk to yourself like you are teaching a young child something new. It is a process and it takes practice. I promise you, it is worth all the effort. You will see benefits very quickly. As you improve this skill it will help you in every area of your life!