How To Meditate In 10 Easy Steps
jumpstart your first meditation
So you understand the basics of meditation, and you’re ready to give it a shot. You don’t need anything but yourself to start. Read through these steps, and then go for it!
1. Remove distractions
Put your phone on silent mode. Find somewhere quiet where you won’t be disturbed by noises or people.
2. Get comfortable
Sit upright in a chair with your feet on the floor and your hands in your lap, or cross-legged on the ground. Make yourself cozy and find a position that feels comfortable enough to stay in for the whole mediation.
3. Set a timer
Decide how long you want your meditation to be. It can be three, five, or ten minutes—whatever you have time for. Use the timer as a guide, but don’t feel obligated to wrap things up just because your timer goes off.
4. Focus inward
Close your eyes. Take three deep breaths: in through your nose, out through your mouth.
5. Note your surroundings
What does your body feel against the chair? On the floor? What sounds do you hear? Notice where your body aches or has tension, then breathe into and relax those areas.
6. Inhale, exhale
Breathe normally and observe the way your breath rises and falls. Notice where you feel the breath move in your body: chest, belly, nose…
7. Refocus your thoughts
If you notice that you’ve wandered off, simply return your focus to your breath.
8. Be gentle with yourself
Don’t force anything or judge yourself if you feel restless or can’t seem to lose yourself in the meditation. Don’t give up on it, it’ll get easier.
9. Stay until your time is up
Before jumping up to return to your day, notice how you feel. Take in all of your surroundings, and reflect on the impact your meditation made.
10. Come back again soon
Your practice will only improve the more you do it. Even if you only have two minutes for meditation, you can lower stress, increase concentration, and become more in tune with your body.