Meditation Made Simple: 5 Easy Steps To Get Started

Meditation is a practice that can help you control your emotions, enhance your concentration, decrease stress, and connect with those around you. Here are the five basic steps to meditate:

1. Find a quiet, peaceful environment and get into a comfortable position.

2. Close your eyes and focus on your breathing.

3. Observe your thoughts without judgement and let them pass.

4. When your mind wanders, gently bring your attention back to your breath.

5. Be kind to yourself and your wandering mind.

Find a quiet, comfortable spot

Finding a quiet, comfortable spot is the first step to meditating. This should be a private spot, free from external disturbances, where you won't be interrupted. It doesn't need to be a large space, but somewhere you feel safe, at peace and comfortable.

If you are new to meditation, it's especially important to avoid any external distractions. Turn off TVs, phones, or other noisy appliances. You could also play music, but choose calm, repetitive tunes to avoid breaking your concentration. White noise or quiet nature sounds, like running water, can also help.

Your meditation space doesn't need to be completely silent, so you won't need earplugs. The sound of a lawnmower or dog barking shouldn't prevent effective meditation. In fact, being aware of these noises without letting them dominate your thoughts is an important component of meditation.

Meditating outside works for many, as long as you don't sit near a busy roadway or another source of loud noise. You can find peace under a tree or on some lush grass in a favourite corner of a garden.

Once you have found your spot, it's time to get comfortable. It's very important that you are comfortable while you meditate, so finding the best position for you is the goal. Traditionally, meditation is practiced by sitting on a cushion on the ground in either a lotus position or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, hips, and lower back. You want to find a posture that allows you to sit with a balanced, tall, and straight posture.

You can sit—with or without crossing your legs—on a cushion, chair, or meditation bench. Your pelvis should be tilted forward enough to centre your spine over your 'sit bones', the 2 bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about 3 or 4 inches thick under the back legs of a chair. You can also use a meditation bench, which is usually built with a tilted seat. If you’re using a bench that’s not tilted, put something under it, so it tilts forward between 0.5 to 1 inch.

Don't feel restricted to sitting if that’s not the most comfortable position for you. You can also meditate standing, lying down, or even walking—the most important thing is to be comfortable!

Now you have found your quiet, comfortable spot, you are ready to begin meditating.

Sit in a relaxed position

Sitting in a relaxed position is one of the most important aspects of meditation. The first thing to do is to find a comfortable position. This can be done on a chair, cushion, or meditation bench. Your feet should be flat on the floor or crossed in front of you, and your spine should be tall and aligned, so that you can breathe easily and deeply. The breath serves as an anchor to the present moment and can help to bring a sense of calm and relaxation to the body.

Traditionally, meditation is practiced by sitting on a cushion on the ground in either a lotus position or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, hips, and lower back. You want to find a posture that allows you to sit with a balanced, tall, and straight posture.

You can also meditate standing, lying down, or even walking—the most important thing is to be comfortable!

Once you are seated, your pelvis should be tilted forward enough to centre your spine over your 'sit bones', the two bones in your behind that bear your weight when seated. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion or place something about 3 or 4 inches thick under the back legs of a chair.

The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, you can also rest your hands on your knees or leave them hanging down by your side.

Good posture during meditation will keep you more comfortable. Once you're in a comfortable position, focus on the rest of your back. Start from the bottom and think about each vertebra in your spine as balancing one on top of another to support the whole weight of your torso, neck, and head.

It requires practice to find the position that allows you to relax your torso with only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can't relax it without slumping, check the alignment of your posture and seek to rebalance your torso, so those areas can relax.

The most important thing is that you are comfortable, relaxed, and have a balanced torso, so your spine can support all of your weight from the waist up.

Focus on your breath

Focusing on your breath is the most basic and universal of all meditation techniques. It is also the anchor to the present moment and can help to bring a sense of calm and relaxation to the body.

To begin, find a comfortable position to sit in, either on a chair, cushion or meditation bench. Your feet should be flat on the floor or crossed in front of you and your spine should be tall and aligned, so that you can breathe easily and deeply. Then, gently close your eyes and take 10 deep breaths, counting to five during each exhale and inhale. Allow your lungs to fill up as you inhale and then slowly exhale through your nose, allowing your shoulders to drop. Repeat.

Now, focus on your breath. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns. Just breathe normally. Try to focus on your breathing and only your breathing. Don't think about your breathing or pass any sort of judgment of it (e.g., “That breath was shorter than the last one.”). Just attempt to know your breath and be aware of it.

Your mind will wander. That is normal. When it does, simply bring your focus back to your breath. Your breath is the number one tool to help you stay grounded, connected and focused in the moment. When you focus on your breathing, your heart rate slows down, your mind begins to quiet and your body relaxes.

Observe your thoughts

Observing your thoughts is a crucial aspect of meditation, and it involves adopting a mindful and non-judgmental attitude towards your mental processes. Here is a detailed guide to help you understand and practice this concept effectively:

Understanding Thought Observation

Thought observation is a central pillar of meditation, and it means becoming aware of your thoughts without getting caught up in them. It is important to recognise that thoughts are like bubbles or clouds; they come and go, and you can choose to observe them without getting carried away by their content or emotional charge. This practice helps you realise that you are not your thoughts; instead, you can be the observer of your thoughts, feelings, and mood states.

Practicing Thought Observation

When you meditate, allow yourself to settle into a comfortable position and focus on your breath. As you breathe, notice the thoughts that arise in your mind without judging or engaging with them. Let them come and go like waves, recognising that they are mental events or occurrences. Observe the stream of thoughts as an outsider, almost like a scientist studying the nature and origin of each thought.

Dealing with Intrusive Thoughts

If you find yourself getting caught up in a particular thought, gently bring your attention back to your breath. This practice of returning to the breath is a fundamental aspect of meditation and helps build your attention and mindfulness muscles. Be kind to yourself if your mind wanders; it is natural, and all you need to do is gently guide your focus back to the present moment.

Benefits of Observing Thoughts

By observing your thoughts, you gain insight into your mental processes and begin to understand that thoughts are not facts. You realise that you can choose how to respond to your thoughts, rather than being controlled by them. This practice helps reduce the power that negative or intrusive thoughts may have over you and can lead to greater mental clarity and emotional well-being.

Common Challenges

Staying awake during meditation can be challenging, especially for beginners. This is often a sign of mental fatigue, and the solution is to ensure you are well-rested before your meditation practice. Additionally, some people may experience resistance or discomfort when facing negative thoughts. It is important to recognise these thoughts and feelings without engaging with them. Continue observing with kindness and self-compassion, and you will eventually move past this resistance.

Be kind to your wandering mind

It is completely normal for your mind to wander during meditation. In fact, it is almost inevitable. You might find yourself thinking about what you need to buy at the grocery store, or worrying about an upcoming work presentation. When this happens, simply bring your attention back to your breath.

Don't Judge Yourself

It is important not to judge yourself or obsess over the content of the thoughts you find yourself lost in. Meditation teacher Sharon Salzberg recounts how surprised she was when her mind wandered after just one breath during her first experience with meditation. This is a common experience, so don't be hard on yourself! Just gently bring your attention back to your breath.

Counting Your Breaths

If you are having a hard time refocusing your mind, you might find it helpful to count your breaths. This can be an effective way to bring your attention back to your breath and away from intrusive thoughts.

The Benefits of Meditation

Meditation has many benefits, including lower stress levels, improved focus, enhanced emotional health, and better sleep. It can also help you to become more aware of your physical and emotional pain, allowing you to address it with greater clarity and compassion.

Frequently asked questions