Learn to meditate in easy steps.
Settle

Settle into a comfortable position. Sit with your back straight, but relaxed. If doing so is comfortable for you, close your eyes. Otherwise, leave them open with a soft gaze that rests somewhere a short distance in front of you.

Breathe

Breathe naturally. Notice the sensations of the breath coming in and going out. Pick a spot where the sensations are prominent (e.g., tip of the nose, in the nostrils, rise and fall of the belly) and rest your awareness there.

Return

Thoughts will arise. This is normal. When you notice you've gotten lost in thought, gently return to the sensations of the breath. Getting lost is not a failure. Rather, each return to the breath is a success. Repeat for the duration of your sit.

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Prepare

If possible, find a quiet, relaxing space where you are unlikely to be disturbed. For the duration of your sit, this is your sanctuary. Wear loose-fitting clothing appropriate for the ambient temperature. Decide how long you want to sit and set a timer. If using your phone, don't forget to set it to silent mode. Mentally acknowledge that this is your practice time - precious time devoted to radical self-care. You are now ready to begin.

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Settle

Sit on a cushion, meditation bench, or chair, with your spine tall but relaxed. Keeping your knees lower than your hips will help maintain the natural curvature of the spine. If sitting is uncomfortable, feel free to lie down. You may close your eyes or leave them open with a soft gaze that rests somewhere a short distance in front of you. Gently rock side to side and front to back, settling into a centered, stable position. Take two or three deep breaths, extending the exhale. Let go of any tension and relax.

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Breathe

Breathe naturally. Notice the sensations of the breath as it comes in and goes out. Pick a spot where the sensations are prominent for you - this might be the tip of the nose, inside the nostrils, at the back of the throat, or it could be the rise and fall of the abdomen - and simply rest your awareness there. You can also try a technique called "noting." Breathing in, think "in." Breathing out, think "out." Alternatively, note the sensations. For example: Breathing in, think "cold." Breathing out, think "warm."

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Return

Thoughts will arise. Emotions will surface. This is normal. When you notice you've gotten lost in thought or you've become occupied with some other distraction, simply smile and gently return to the sensations of the breath. Getting lost is not a failure. Rather, each return to the breath is a success. That is the practice. Repeat for the duration of your sit.

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Repeat

Congratulations! If you've made it this far, your meditation was a success. Don't be discouraged if you didn't experience profound peace and oneness with the universe. Meditation is about bringing mindfulness to your present experience, whatever that may be. Now, simply repeat. Try to practice daily, even if only for one minute. Consistency is key. For accountability, support, and encouragement, join the Meditation Mind community on Discord.