Meditation Mastery: A Guide To Inner Peace

Meditation is a practice that involves training your attention to stay in the present moment. It is a mental and physical exercise meant to help cultivate qualities like mindfulness, inner peace, or spiritual enlightenment.

There are many types of meditation, such as transcendental meditation, mindfulness meditation, spiritual meditation, and mantra meditation. Most types of meditation share a central similarity: focusing your attention on your breath, the sounds around you, or your body movements.

Meditation is not about completely clearing your mind, but rather about observing your thoughts and emotions without judgement and then letting them go. It is about connecting with the completeness of the here and now.

Find a quiet, comfortable place to sit

When preparing to meditate, it's important to find a quiet, comfortable place to sit. This can be anywhere, as long as you're comfortable. You could be sitting on a chair, sofa, cushion, or blanket, or even lying down. The key is to be as upright as possible while remaining comfortable.

If you're sitting, it's best to have your back against a wall, and you can support yourself with cushions, pillows, or blankets. If you're lying down, it's usually not recommended as most people fall asleep in this position, but you can try it if sitting is uncomfortable for you.

Wherever you choose to be, make sure it's a quiet location where you won't be disturbed. Turn your phone on silent and go into a room away from others. If you're meditating outside, find a peaceful spot in nature, away from any potential distractions.

Once you've found your quiet, comfortable place to sit, you can begin your meditation practice. Close your eyes gently and take some deep breaths. Try inhaling slowly through your nose and exhaling out of your mouth. After a few deep breaths, continue breathing at a normal, relaxed pace through your nose with your lips gently closed.

Now you're ready to start your meditation journey.

Focus on your breath

Focusing on your breath is a basic method of meditation, also known as "mindful breathing". It is a practice that helps you to cultivate awareness and peace.

Find a Quiet Space

Find a quiet, calm space without loud noises or strong smells that might distract you. You can meditate outside if you prefer fresh air, but make sure you are a good distance away from any distractions, like cars or other people.

Get Comfortable

You can sit or lie down for this practice, but sitting is the most natural meditation position. You can sit on a chair, cushion, or bench, as long as your back is straight. If you are sitting on the floor, the lotus position is the most popular posture: place your left foot under your right thigh and your right foot layered over your left ankle. If you are meditating for a long time, switch the position of your feet after a while.

Remove Distractions

Turn off your phone and anything else that might make a noise. If there are other people around, let them know you need some private time for meditation and ask them not to disturb you.

Close Your Eyes (Optional)

You may choose to close your eyes during meditation, or keep them half-open, with your gaze directed down and in front of you. Closing your eyes can help you concentrate, but keeping them open is better in the long term as it helps to keep you grounded in the present moment.

Initial Deep Breathing (Optional)

As an optional exercise, you can start with several deep breaths to help clear your mind and keep you focused. Breathe in through your nose for three seconds, hold your breath for two seconds, and then breathe out through your mouth for four seconds. Repeat this a few times if you like, and then transition into natural breathing.

Focus on Your Breath

Feel the natural flow of your breath—in and out. You don't need to adjust it; just observe each breath. Notice where you feel your breath in your body. It might be in your abdomen, chest, throat, or nostrils. Try to feel the sensations of each breath, one at a time.

Be Kind to Your Wandering Mind

It is natural for your mind to wander during meditation. When you notice this happening, gently bring your attention back to your breath. You can say "thinking" or "wandering" softly in your head to help redirect your attention.

Stay Focused

Stay in this position for five to seven minutes, noticing your breath in silence. You will likely get lost in thought several times, so simply bring your attention back to your breath each time.

Check In with Your Body

After a few minutes, notice your whole body again. Relax any areas of tightness or tension, and offer yourself appreciation for practising meditation.

Practice Regularly

Experts believe that a regular practice of mindful breathing will make it easier to focus on your breath in daily life, helping you to deal with stress, anxiety, and negative emotions. Try to practise for at least 15 minutes a day, and ideally, build meditation into your daily routine.

Acknowledge your thoughts and feelings

When meditating, it's important to acknowledge your thoughts and feelings. This is a crucial part of the process, as it allows you to observe and let go of distractions without getting caught up in them.

As you focus on your breath, bodily sensations, or a specific object, your mind will inevitably wander. When this happens, gently acknowledge the thought or feeling without judgement. Observe it, and then bring your attention back to your breath or chosen point of focus.

Remember, the goal of meditation is not to clear your mind entirely or to stop thoughts from arising. It's about acknowledging and accepting your thoughts and feelings as they come, and then letting them go, like a wave that arises and naturally merges back into the sea.

If you find yourself getting frustrated or caught up in your thoughts, try not to be too hard on yourself. Meditation is a practice, and it takes time and patience to master. Simply acknowledge any distractions and gently guide your attention back to the present moment.

With regular practice, you will develop greater mindfulness and the ability to discern which thoughts and emotions are worthy of your attention.

Be consistent

Consistency is key when it comes to meditation. Even a few minutes of meditation every day will get you off to a great start.

Meditation is a practice, and it takes time and consistency to see the benefits. It is important to be patient with yourself and remember that it is normal for your mind to wander during meditation. The goal is to gently bring your attention back to your breath or your chosen point of focus when this happens.

It is recommended to meditate at the same time every day, as this will help you build a habit and incorporate meditation into your daily schedule. Morning meditation is a popular choice, as it can help improve your focus and clarity for the day ahead. However, you can choose whatever time of day works best for you and your schedule.

If you miss a day or can't meditate for the full duration you had planned, don't be too hard on yourself. Simply try to get back to your routine as soon as you can. Even a few minutes of daily meditation can be beneficial.

To help you stay consistent, you may want to create a dedicated space for meditation. This can be a corner of a room or a specific chair or cushion that you use only for meditation. Walking by this space can serve as a gentle reminder to practice. Additionally, you can pair your meditation habit with another daily habit, such as brewing your morning coffee.

Remember, the most important thing is to find a meditation practice that works for you and to be consistent with it.

Try guided meditations

Guided meditations are an excellent tool for beginners. They provide a focal point and gentle instruction to help you connect and let go of self-judgment.

Guided meditations are led by a teacher, either in person or via an app. The teacher will guide you through the basic steps of the practice, explain how the mind behaves during meditation, and suggest how to integrate the techniques into your everyday life.

There are many guided meditations available online and on apps, with varying lengths and styles to suit your needs. For example, there are guided meditations specifically for anxiety, which can help prepare your mind for the day ahead or ease stress and anxiety at the end of a busy day. There are also guided meditations to help you sleep, to combine with exercise, or to practice while walking.

Guided meditations are a great way to learn how to meditate and to discover which types of meditation work for you. They can help you to feel more relaxed and calm, improve your focus, and develop mindfulness.

• Start small: You don't need to meditate for long periods of time, especially when you're just starting out. Even just a few minutes a day can be beneficial.
• Be consistent: Try to meditate at the same time every day to build a habit and make it part of your daily routine.
• Create a dedicated space: While not essential, having a dedicated space for meditation can be helpful for building a habit. This could be a corner of a room with some pillows, a blanket, and maybe some candles or incense—whatever makes you feel calm.
• Use an app: There are many meditation apps available that offer guided meditations, such as Headspace, Calm, Ten Percent Happier, and Simple Habit. These can be a great way to get started with meditation and to have guidance at your fingertips.
• Acknowledge distractions: If your mind wanders during meditation, don't be hard on yourself. Gently acknowledge the thought that has distracted you and then bring your attention back to your breath.
• Be kind to yourself: Meditation is a practice, and it takes time to see the benefits. Don't be discouraged if you don't get it right away. It's normal to have days where it feels easier or more challenging.

Guided meditations are a wonderful way to explore the benefits of meditation and bring more mindfulness into your life.

Frequently asked questions