selfhelp and YogaYoga

How to Practice Meditation

practice meditation

How to practice meditation

Meditation is very effective form of stress reduction. It is very important practice for calming the mind. A calm mind can lead to a healthy, happy and successful life. In meditation, the mind is calm, clear, relaxed, and inwardly focused. A calm mind can cure diseases and speed up healing processes. Meditation is a science, which means that the process of meditation follows a particular order, has definite principles, and produces results that can be verified. It is therefore a good thing to truly practice meditation.

Keys to practicing meditation

  • Be in the right environment and setting
  • Have something to focus on
  • Set a time and a timer
practice meditation

The goal of meditation is to focus on the current moment, and the current moment only. It is to go beyond the mind and experience our essential nature—which can be described as peace, happiness, and bliss. However, the mind is the biggest obstacle standing between ourselves and this awareness. From childhood on, the human mind has been trained to worry about all types of things almost 24 x 7. Therefore, it is incredibly difficult to deprogram our mind, even for a short period of time. Our mind really has a mind of its own. Our mind is undisciplined and unruly, and it resists any attempts to discipline it or to guide it on a particular path.  Unless trained properly, many people experience only fantasies, daydreams, or hallucinations during meditation. They never attain the stillness that distinguishes the genuine experience of deep meditation. We are taught how to move and behave in the outer world, but we are never taught how to be still and examine what is within ourselves. 


There are different forms and names of meditation, but for the beginner, here are three keys to practice meditation successfully.

  1. Be in the right environment and have the right settings.
    A big part of meditation is the ability to connect with yourself and nothing but yourself. This is hard to achieve when you have outside noise or other types of distractions hindering you. Therefore, it is strongly to always meditate in a quiet place. Select a place that you are familiar with and where you won’t be bothered. It doesn’t have to be absolute silence, but it should be a place where you find peace in.
  2. Always sit in the right posture.
    It is important to always sit in a posture suitable for meditation. The position must be one where you are comfortable. Your back should be straight and eyes closed. Your knees should be placed well on the ground. Do not stoop your shoulders back. The whole body should be relaxed and the whole frame steady without exerting any pull or pressure on the thighs, feet, knees, spine or neck. There should be no stretch on tension along the abdominal wall. Let the abdominal wall sway gently back and forth very smoothly and effortlessly with each respiration. Facial muscles should be relaxed and mouth closed with a small gap between the two jaws such that the upper and lower teeth do not exert pressure on each other. Your tongue should touch the palate with tip touching the back of the upper front teeth. Ensure that the lips, tongue or the lower jaws do not move. Your eyeballs and eyelids should be steady and the muscles of the forehead relaxed.
  3. Time box your activity.
    One of the things a beginner to meditation struggles with is the ability to stay focused for an extended period of time. The beginner’s mind wanders easily because it has not yet been trained through meditation. That’s why I suggest beginners start with short sessions and build their way up. A good baseline for the first few sessions is five minutes. While this might not seem that long, it is actually very hard to stay focused on your mantra for this amount of time if you’re a beginner. Once you become more experienced you can go for more time, but at first you must start small so you can train your brain to stay focused


Good Additional Resources

Cool tools about Meditation