How to Meditate
Meditation isn’t just for yogis or New Age gurus -- it’s a scientifically proven stress-buster that anyone can learn to do.
You Will Need
- Comfortable clothing
- A quiet place
- An empty stomach
- Focus
- Consistency
- A mantra
Steps
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Step 1
Wear comfy clothing
Wear loose, comfortable clothing.
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Step 2
Find a quiet spot
Find a quiet spot where you won't be disturbed. Try to meditate in the same place every day.
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Step 3
Choose a good time
Choose a daily meditation time. Yogis say the best time to meditate is between 4 a.m. and 6 a.m., but it's more important to practice at the same time every day than at the ideal time.
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Always meditate on an empty stomach. Research shows that digestion interferes with the positive physiological effects of meditation.
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Step 4
Get into position
Find a comfortable chair or bench and sit with your back straight and your feet flat on the floor. You may sit with your legs crossed, lotus-style, if you like, but it's not necessary. Place your hands on your knees, palms up; tilt your head forward slightly, and close your eyes.
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If you feel yourself nodding off, open your eyes halfway. Maintaining good posture also will help you stay awake.
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Step 5
Begin deep breathing
Close your mouth and begin inhaling deeply and exhaling gently, making sure your belly expands as you breathe in.
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Step 6
Focus on one thing
Clear your mind by focusing on your breathing — how it feels, doing it correctly, and so on. Some people find that having a mantra — a word or phrase that they can repeat over and over — helps them block out thoughts.
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Step 7
Be consistent
Try to build up a daily 20-minute meditation, but aim first for consistency. It's better to meditate just for a few minutes every single day than to do it for 20 minutes sporadically.
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People who meditate are less likely to catch the flu.
