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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.


  • Step 1: Wear comfy clothing Wear loose, comfortable clothing.
  • 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.
  • 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.
  • TIP: Always meditate on an empty stomach. Research shows that digestion interferes with the positive physiological effects of meditation.
  • 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.
  • TIP: If you feel yourself nodding off, open your eyes halfway. Maintaining good posture also will help you stay awake.
  • Step 5: Begin deep breathing Close your mouth and begin inhaling deeply and exhaling gently, making sure your belly expands as you breathe in.
  • 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.
  • 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.
  • FACT: People who meditate are less likely to catch the flu.

You Will Need

  • Comfortable clothing
  • A quiet place
  • An empty stomach
  • Focus
  • Consistency
  • A mantra

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