1. Choose a suitable environment
The environment in which you meditate should be quiet, comfortable and free from any distractions. The length of your meditation sessions will vary depending on your experience; beginners should initially aim to meditate for 10 to 15 minutes but this will increase with practice. You can sit on a chair or on a meditation cushion or use a meditation bench in the kneeling position, whichever position you adopt, your back should be straight. You may find it beneficial to have some meditation music playing in the background.
2. Concentrate on your breathing
Begin by closing your eyes and slowly inhaling and exhaling through your nose and breathe from your diaphragm and not your lungs. This may feel strange at first but with practice you will breathe from the diaphragm more naturally. Pause for two seconds after each inhalation and another two seconds after exhalation. Maintain focus on your breathing and feel the air as it enters through your nose and down into your diaphragm and keep that focus as the air is expelled from your body.
3. Avoid mindful distractions
As a beginner, you will find that you are easily distracted and your mind wanders with thoughts of anything else but your breathing. From the moment you arise in the morning your mind is constantly bombarded with thoughts of work, home, family etc and you will find that it is difficult to switch off and these thoughts will enter your head as you meditate. If this does happen gently disregard them and bring your focus back to your breathing.
4. Finishing the session
As you finish your session, slowly open your eyes and refocus. Take a minute to gather your thoughts before standing up.
Advice and tips
- Never meditate after a big meal; this will make you feel sluggish and tired.
- Use a timer to enable you to measure your meditation sessions.
- If you feel a chill when meditating, use a blanket or wrap to keep you warm.
- Beginners may find guided meditation products useful.
- As you become more practiced, branch out and develop other meditation techniques.
Filed under: Meditation