
Meditation is a practice that has been around for thousands of years and can help with anxiety, depression, chronic pain, insomnia, and more. It is a simple practice that can reduce stress, increase calmness, clarity, and happiness. There are many types of meditation, but they all have one thing in common: they can help lower stress levels. There are many ways to learn how to meditate, such as through guided meditation apps like Headspace, Waking Up, Calm, 10% Happier, or Insight Timer, or through online guides and videos from sources like Harvard Health Publishing, the NHS, or Mindful.org. Additionally, there are in-person courses and communities, such as Zen centers, that can provide instruction and support for meditation practitioners.
Characteristics | Values |
---|---|
Time | Morning, night, or during the day |
Frequency | Daily, a few times a week, or once a week |
Duration | 2-3 minutes, 5 minutes, 10 minutes, 15 minutes, 20 minutes, 30 minutes, or an hour |
Location | Bedroom, sun porch, quiet den, office, park, yoga studio, zen center, or at home |
Posture | Sitting, standing, walking, or lying down |
Surface | Cushion, mat, blanket, chair, couch, bed, or floor |
Accessories | Candles, beads, pillows, blocks, or a standalone timer |
Clothing | Loose and comfortable |
Guidance | Guided meditation, unguided meditation, or meditation apps |
What You'll Learn
Meditation basics
Meditation is a practice that has been around for thousands of years and can help with anxiety, depression, chronic pain, insomnia, and much more. It is a simple practice that can reduce stress, increase calmness and clarity, and promote happiness.
Where to Meditate
Meditation can be practised anywhere, whether that's in your bedroom, a sun porch, a quiet den, or even in nature. The key is to find a place with few distractions, that is comfortable and warm, and has gentle lighting and a comfortable temperature.
How to Meditate
The basic practice of meditation involves focusing the mind to achieve a state of calm and clarity. This is done by paying attention to the breath as it goes in and out, and noticing when the mind wanders from this task. This practice builds the "muscles" of attention and mindfulness.
- Set aside some time: There are no rules about how long a session should last, but it is best to start with just a few minutes and gradually increase the time.
- Find a comfortable place: You can sit on a chair, cushion, mat, or blanket—whatever works for you. The key is to be upright, with good posture, and stable.
- Bring mindfulness into meditation: Focus on your senses. What can you feel, hear, smell, or taste?
- Start your meditation: With your eyes closed, breathe in while thinking "breathe in", and breathe out while thinking "breathe out". Focus on this circular breath for 20 minutes or so.
- Manage a wandering mind: It is natural for the mind to wander during meditation. When this happens, gently bring your attention back to your breath.
- Be kind to yourself: Meditation takes practice. If you don't get it right away, that's okay. Forgive yourself and try again.
- Bring your meditation to a close: Don't end your meditation session too suddenly. Stay in the same position with your eyes closed for a couple of minutes, then gently open your eyes and stay seated for a little longer.
Tips
- Be consistent: Try to meditate a few times a week, or daily, to feel the full benefits.
- Any time is a good time: Morning, night, or any time in between—meditate whenever works best for you.
- Short meditations are fine: A short meditation can be five minutes or less. If you're just starting out, 10 minutes is great.
- Noisy distractions are okay: You don't need perfect quiet to meditate. In fact, total silence might be too overwhelming for beginners.
- Get comfortable: Sit and dress however you like. As long as your back is straight, your neck and shoulders are relaxed, and your chin is slightly tucked, you're good to go.
- Try guided meditation: This type of meditation is led by a teacher who will guide you through the process and offer advice.
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Meditation spaces
Meditation can be practised anywhere, but it's important to find a comfortable and calm space to help you relax and focus. Here are some tips for creating the ideal meditation space:
- Choose a quiet and calm space with minimal distractions. This could be your bedroom, a sun porch, or a quiet den.
- Ensure the lighting is gentle and the temperature is comfortable.
- Place any accessories you may need, such as pillows, beads, or a candle, within reach.
- Have a timer or your smartphone nearby so you don't have to constantly watch the clock.
- If you're sitting on the floor, use a cushion, a mat, or a blanket to make yourself comfortable. You can also sit on a chair with your back straight and your feet flat on the floor.
- Loosen any restrictive clothing, take off your shoes, and remove any accessories that may be distracting.
- If you're meditating at home, turn off notifications and alerts on your devices to avoid interruptions.
- Nature can be a great setting for meditation. Consider meditating outdoors in a park, garden, or by a body of water.
- If you're in a noisy environment, use earplugs, noise-cancelling headphones, or play soothing music or white noise to block out distractions.
- Consider joining a meditation group or class to create a sense of community and accountability.
- If you're looking for guidance and structure, consider signing up for a meditation course or workshop.
- Create a dedicated meditation corner or room in your home, with soothing colours, comfortable seating, and personal mementos that bring you peace.
- Incorporate elements that engage your senses, such as essential oils, incense, or a small fountain to create a calming atmosphere.
- If you're short on space, create a portable meditation kit with a mat, cushion, and any other items you need, so you can easily set up wherever you are.
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Meditation positions
Meditation can be practised in a variety of positions, depending on your comfort and flexibility. The four most common meditation positions are sitting, standing, lying down, and walking.
Sitting Meditation Positions
Sitting is the most common position for meditation. It is also considered the optimal position, as it provides a balance of focus and relaxation. When sitting, it is important to maintain good posture, with a straight spine and a relaxed neck and shoulders. You can sit in a chair with your feet flat on the floor, or on a cushion or blanket on the floor, with your legs crossed. If you choose to sit on the floor, you can lean against a wall or a piece of furniture for support.
Standing Meditation Positions
Standing meditation is useful if you frequently fall asleep during meditation or if sitting causes you pain. To practise standing meditation, stand with your feet hip-to-shoulder-width apart and your knees slightly bent. Gently raise your arms to mid-chest height, as if holding a large beach ball, and breathe normally. You can also try placing your hands over your belly to feel the breath moving through your body.
Lying Down Meditation Positions
Lying down meditation is a good option if you are experiencing pain or discomfort that makes it difficult to sit or stand. Lie on your back with your legs hip-width apart and your arms extended alongside your body, palms turned up. You can also try bending your knees to 90 degrees so that your feet are flat on the floor, or placing a pillow under your knees to elevate them.
Walking Meditation Positions
Walking meditation is a way to bring a relaxed focus to your everyday activities. When practising walking meditation, simply observe your gait and your surroundings without trying to change the way you are walking.
Tips for All Meditation Positions
Regardless of the position you choose, it is important to find a comfortable and stable position that allows you to feel both calm and alert. Make sure your lower back is not slouching or rounded and that your chest is open to enable the flow of breath. Tuck your chin slightly and relax your jaw. You can place your hands on your knees, in your lap, or in one of the many mudras, or symbolic hand positions, from traditional yoga practice.
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Meditation guides
Meditation is a practice that involves focusing the mind to achieve a state of calm and clarity. It can be done anytime, anywhere, and it doesn't require any special equipment. The basic idea is to pay attention to your breath as it goes in and out, and to notice when your mind wanders from this task. Here are some tips to help you get started:
Find a comfortable spot
You don't need any special equipment for meditation, just find a quiet and comfortable place to sit. You can sit on a chair, a cushion, a mat, or a blanket on the floor, whichever feels best for you. Make sure you are stable and in a position you can stay in for a while.
Set aside time
Meditation works best with regular sessions. You can start with just a few minutes a day and gradually increase the time as you get more comfortable with the practice. There's no rule about how long a session should be, but 10-20 minutes is often recommended. Morning or evening are good times to meditate, but you can also take meditation breaks during the day, for example at work.
Bring mindfulness into meditation
Once you're comfortable, close your eyes and focus on your senses. Notice what you can hear, smell, or taste. This can help you feel more connected with your body and less concerned with your thoughts.
Start your meditation
With your eyes closed, simply focus on your breath. Breathe in while saying "breathe in" in your head, and breathe out while saying "breathe out". Your aim is to focus on this circular breath for the next few minutes.
Be kind to your wandering mind
It's natural for your mind to wander during meditation. When you notice that your attention has drifted, gently bring it back to your breath. Don't judge yourself or obsess over the content of your thoughts. Just come back to the present moment.
Close with kindness
When you're ready to finish, gently open your eyes and take a moment to notice any sounds in the environment, how your body feels, and your thoughts and emotions.
Stick with it
Meditation takes practice and it might take a while to feel comfortable with it. Don't be too hard on yourself if you don't get it right away. Remember that the benefits of meditation come with regular practice.
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Meditation challenges
Meditation is a practice that has been around for thousands of years, offering a range of benefits such as reduced stress, increased calmness and clarity, and improved emotional health. While meditation is straightforward to learn and can be done anywhere, it does come with some challenges. Here are some common challenges people face when starting a meditation practice:
Finding the Time and Creating a Routine
Meditation ideally requires a regular commitment. It can be challenging to find the time for regular sessions, especially if you're new to the practice. It's important to remember that meditation doesn't have to take up a lot of time; even a few minutes a day can be beneficial. You can also try incorporating meditation into your existing routines, such as before you shower or brush your teeth.
Dealing with Noisy Distractions
While a quiet environment is ideal for meditation, it's not always possible to find complete silence. Beginners may find that total silence makes them more sensitive to every little sound. It's important to expect that distractions will happen and practice letting these sounds come and go without becoming frustrated or trying to tune them out.
Managing a Wandering Mind
One of the biggest challenges in meditation is dealing with a wandering mind. It's natural for your thoughts to drift, and you may find yourself getting caught up in worries or daydreams. The goal is not to stop your thoughts but to practice observing them without judgement and gently bringing your focus back to your breath. Remember that even experienced meditators deal with wandering minds, and it's all part of the learning process.
Physical Discomfort
Finding a comfortable position is essential for meditation, but it can be challenging to remain still for extended periods. You may need to experiment with different postures and seating arrangements to find what works best for you. It's also important to be kind to yourself and adjust your position if needed; the goal is not to force yourself to endure discomfort but to find a relaxed and alert state.
Consistency and Patience
Consistency is key to reaping the full benefits of meditation. It can be challenging to stick with a regular practice, especially if you don't see results immediately. Remember that meditation is a gradual process, and it may take time to notice improvements. Be patient with yourself and commit to a consistent practice, even if it's just for a few minutes each day.
Managing Expectations
When starting meditation, it's important to manage your expectations. Meditation is not a quick fix or a magical solution to your problems. The benefits of meditation accumulate over time with regular practice. Additionally, meditation may not always feel calming or pleasant; there may be sessions where you feel nothing or experience difficult emotions. Remember that everyone's experience is unique, and it's normal for your meditation practice to have ups and downs.
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Frequently asked questions
You can learn to meditate anywhere, whether that's in your bedroom, on a walk in the park, or on public transport. The key is to find a quiet space with few distractions and to make it a habit.
All you need is a few minutes, a comfortable place to sit, and a commitment to consistency.
Meditation is the practice of intentionally spending time with your mind. Focus on your breath and try to remain focused on it. When your mind wanders—as it inevitably will—gently bring your attention back to your breath.
Meditation can help to lower stress levels, improve sleep, boost focus, and enhance relationships. It can also help you become more aware of your physical and emotional pain, allowing you to address it with greater clarity and compassion.