How to meditate in 6 easy steps is the start to learning and practicing meditation.
- Give yourself time to start and maintain this meditation habit. Allocate 10 – 15 minutes in your busy day. Even if you don’t succeed in meditating properly according to your self gauge, you have achieved the basic step of putting aside time to try to get to that stage of quiet for meditation.
- You need to sit in a quiet spot. You can be in your house, office, lunch hour or water cooler break in the pantry. Switch off receiving stimulants in the form of external input from noise, sounds and voices. You can withdraw into your inner self and connect with the calmness.
- Start your slow, calm breathing exercise. Feel your nostrils drawing in air, breathing in to expand your lungs. Then breathe out slowly, until there is no air left to push out. Repeat this cycle of inhalation and exhalation.
- Mental thoughts, anxieties and worries will try to invade your concentration. Release them. If you can’t swat them away, take note of them, to pay them their due attention, and then release the thought. You can also try replacing a worry with an internal image of calmness, of your favorite peaceful scene. This can be a quiet spot by the tree, sea, river, lake, pond or etc.
- Concentrate on breathing. When you have established slow breathing as your norm, you’ll retain muscle memory of this practice and it will slowly establish itself in your day. You’ll realise you have adopted this breathing technique effortlessly, without having to consciously revert to it. Deep breathing will slightly increase the volume of air entering your lungs. This expanded capacity sends a tiny increased volume of oxygen into your lungs, which consequently better oxygenates your blood. This will benefit your body. Any aid to help your body, or at least maintain your current level of health, is good.
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