How to learn to meditate: ways and practical tips

How to learn to meditate: ways and practical tips

The purpose of meditation is to focus and soothe your mind, ultimately achieving higher levels of awareness and inner peace. Meditation is an ancient practice, but scientists are still looking for new benefits. Neuroscientists have found that regular meditation can transform your brain in ways that allow you to control emotions, increase concentration, avoid stress, and even become more tolerant of others.


This may seem difficult at first, but by learning the basics of meditation, you can begin your journey along the path of enlightenment. With practice, you can achieve tranquility and peacefulness no matter what is around you. will help you understand more about meditation practices and their goals.

Step 1: Preparing for your meditation process

  1. Choose a favorable place for meditation

Meditation should be practiced in a quiet place. A quiet environment will allow you to focus exclusively on the task and avoid external distractions. Find a place where no one can interrupt you during your meditation, no matter how much you intend to meditate. The space should not be very large – a walk-in closet or even a bench can be used for meditation as much as possible.

For newcomers to meditation, it is especially important to avoid any external distractions. Turn off your TVs, phones or other noisy devices. If you are listening to music, choose calm, repetitive melodies so as not to disturb your concentration.
Your meditation space should not be completely quiet, so you will not need earplugs. The sound of your lawn mower or your dog barking should not interfere with effective meditation. In fact, being aware of these noises is an important part of your meditation, not allowing them to dominate your thoughts.
Outdoor meditation is possible unless you are sitting next to a busy track or other source of noise. You can find tranquility under a tree or sit on some green lawn in a park.

  1. Wear comfortable clothes.

One of the main purposes of meditation is to soothe the mind and block external distractions. It can be difficult if you feel physically uncomfortable or constrained by hard and tight clothing. Try to wear loose clothing during meditation practice and remember to take off your shoes.

Wear a sweater or cardigan if you plan to meditate in a cool place and do not want the feeling of cold to absorb your thoughts.

If you are in a place where you cannot easily change your clothes, make every effort to make yourself as comfortable as possible. Try to just take off your shoes.

  1. Decide how long you want to meditate…

Before you begin, you must decide how much time you need to meditate. While many experienced meditation gurus recommend 20-minute sessions twice a day, beginners can start with 5 minutes once a day. You should also try to meditate at the same time every day – be it 15 minutes in the morning or 5 minutes on your lunch break. Whichever time period you choose, try to make meditation a regular part of your daily routine.

  1. Remember to stretch out

Meditation involves sitting in one place for a certain period of time, so it is important to start meditation with stretch marks that can help prepare your body and mind for meditation. This will also prevent distraction from possible discomfort. Remember to stretch your neck, shoulders and lumbar spine, especially if you have been sitting at your computer for a long time. You should also stretch your legs well so that they don’t become silent when you take the lotus pose.

  1. Take a comfortable position

It is very important that you feel comfortable during your meditation, so finding the best place for you is the main goal. Traditionally, meditation is practiced by sitting on a pillow, on the floor, either in the lotus or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, thighs and lumb. You need to find a posture that allows you to sit with a balanced, high and straight posture.

  1. Close your eyes.

Meditation can be done with your eyes open or closed. If you are a beginner, it is often best to meditate with your eyes closed to avoid visual distractions.

Once you are used to meditation, you can try practicing with your eyes open. This usually helps if you fall asleep while meditating with your eyes closed or if you have disturbing mental images.

When you keep your eyes open, you need to keep them “soft” without focusing on anything in particular. You do not have to enter a trance-like state or necessarily get into Nirvana. The goal is to feel relaxed but still conscious.

Step 2. Practice meditation.

  1. Watch your breath.

The most basic and universal of all methods of meditation, meditation with breath is an excellent practice for beginners. Choose a spot above your navel and focus on that spot. Become aware of the rise and fall of your abdomen as you breathe in and out. Do not make a conscious effort to change your breathing patterns. Just breathe normally. Focus on the mental images that will guide you through the meditation process. Imagine a coin, in place above your navel, rising and falling with each breath and exhalation.

  1. Clear your mind.

To meditate, you must focus on one thing as much as possible. If you are a beginner, this can help you focus on something like a mantra or a visual object. More advanced meditators may try to clear their minds completely.

  1. Repeat the mantra.

Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase) over and over again until you are able to calm your mind and enter a deep, meditative state. The mantra can be anything that is easily memorable, at your choice.

Some good mantra include words such as: one, peace, tranquility, and silence. If you want to use more traditional mantra, you can say the word “Om”, which symbolizes the omnipresent consciousness. Or take the phrase “Sat, Chit, Ananda” which means “Existence, Consciousness, Bliss”.

  1. Focus on a simple visual object.

Similarly, using a mantra, you can use a simple visual object to focus your mind and allow you to reach a deeper level of consciousness. This is a form of meditation with open eyes that many meditators find useful.

A visual object can be anything. A flame of a candle or other all sorts of objects like crystals, flowers or images of divine beings like Buddha.

  1. The practice of visualization.

Visualization is another popular meditation technique that involves creating a peaceful place in your mind and studying it until you reach a state of complete tranquility. The place can be anywhere; however, it must not be completely real. You want to create a place that is unique to you. It can be a warm sandy beach, sun-drenched meadows and flowers, a quiet forest or a cosy living room with a fireplace. Whichever place you choose, let it become your sanctuary where you feel calm, relaxed and safe.

  1. Do a body scan.

Performing a body scan involves focusing on each individual part of the body one by one and consciously relaxing. This is a simple meditation technique that allows you to relax the mind when you are relaxing the body.

Close your eyes and select a starting point on your body, such as your toes. Focus on any sensation you feel in your toes. Make a conscious effort to relax any compressed muscles and release any tension or tightness in your toes. When your toes are completely relaxed, move upwards and raise your toes and repeat the relaxation process.

Once you have finished relaxing each part of your body, focus on your whole body and enjoy the peace of mind you have achieved. Focus on your breathing for a few minutes before you leave meditation practice.

  1. Try cardiac chakra meditation.

The heart chakra is one of the seven chakras, or energy centres, located inside the body. The heart chakra is located in the center of the chest and is connected with love, compassion, peace and acceptance. Meditation of the heart chakra involves contact with these feelings.

Close your eyes and wipe your palms to create warmth and energy. Then place your right hand in the center of your chest, above your heart chakra and place your left hand above your right hand.
Take a deep breath, and when you exhale, say the word “yam” which is a vibration associated with the heart chakra. As you do this, imagine the glowing green energy radiating from your chest and palm. This green energy is love, life and other positive emotions that you feel at that moment. When you are ready, take your hands off your chest and give the energy to escape from your palms, sending all your love to the world.

  1. Try meditation while walking.

Walking meditation is an alternative form of meditation that involves observing the movement of your feet and recognizing your body’s connection to the earth. If you plan to conduct long meditation sessions, it is a good idea to dilute them with this type of meditation. Find a quiet place, not necessarily too big. You will only need to take 7 steps back and forth. The best way to do this is to take off your shoes.

Keep your head up looking forward and your hands should be squeezed in front of you. Take a slow, deliberate step with your right foot. Forget any feelings or sensations in your leg and try to focus on the movement itself. After taking the first step, stop for a moment before taking the next one. Only one leg should move at any given time.

When you reach the end of your walkway, stop completely together. Then turn to your right foot and turn around. Continue in the opposite direction using the same slow, deliberate movements as before.

Step 3. Meditation in everyday life.

  1. Try to meditate at the same time every day.

Planning your meditation practice at the same time every day will help it become part of your daily life. If you meditate every day, you will feel the benefits.

  1. 2. Attend a meditation class.

If you would like more guidance, consider attending a meditation class with an experienced teacher. You can find a number of different types of classes by promoting them online.

  1. read spiritual books.

While this point may not be appropriate for everyone, some people believe that reading spiritual books and scriptures helps them understand meditation and inspires them to strive for inner peace and spiritual understanding of themselves and the world around them.

  1. Practise self-awareness in your daily life.

Meditation should not be limited to your practical exercises. You can also practice self-awareness throughout your daily life. For example, in moments of stress or some tension, focus on your own breathing and try to abstract yourself from negative thoughts and influences from outside.

  1. 5. Maintain a healthy lifestyle.

This includes not only a healthy diet, but also a healthy sleep, renunciation of bad habits and alcohol, and watching television, which only drains our brains and internal state of anxiety and depression.

Understand that meditation is a kind of journey through our own inner world. The purpose of meditation is to soothe the mind, achieve harmony, and ultimately experience the highest level of spiritual awareness, often referred to as mere being. You don’t have to go into complicated practices, you just have to choose the right practice for you, which will help you learn to listen to yourself, understand your feelings and their depth more consciously. We hope that now, thanks to, you will be able to choose a method for yourself and achieve inner peace.