Meditation is all about being calm, cool and confident, so find a conducive environment where you know you won’t be disturbed.
Next, sit down in a comfortable position, perhaps with your hands on your lap. If you’ve been doing some yoga, then sit on the floor, on a mat, cross-legged. Feel free to use the support of a meditation cushion, or on any chair with your feet resting on the ground.
Don’t worry about being in a lotus position, if that’s not available to you.
What is important is to honor the natural curve of your back but don’t slouch.
Now comes the fun stuff: Breathe slow and deep and gently close your eyes.
Breath is important so remember to inhale through your nose and exhale from your mouth. Gradually, as you find your rhythm, allow more air to fill your lungs each time until you are able to breathe slowly and deeply.
So here’s where it gets interesting: Be present. As you breathe deeply, over a few minutes you should begin to feel calmer and, yes, more relaxed.
That is a good sign.
In through the nose, out through the mouth. Continue focusing on your breaths.
Don’t worry if your mind moves off topic and your breaths get a bit ragged. It happens to all of us. The key is to gently bring your focus back and once again find your rhythm.
Like all endeavors, the more your practice the better you become. Ultimately, you will find it easier to concentrate.
After 10-15 minutes, you’ll probably be ready to conclude your meditation. Gradual is the operative word. Open your eyes calmly, stand up slowly and ease yourself into the world around you.
A few final tips:
- Intention: Set your intention for your meditation before you begin. Perhaps you want to concentrate better, or be more relaxed. Then express that intention and focus on it.
- Breath: Make your exhales long, ideally longer than your inhales. In that way you’ll make plenty of room for more fresh air and relaxing thoughts to enter your lungs and your body.
- Stay Warm: Find a warm, comfortable place to meditate and if necessary, use a blanket.
- Setting: Some people prefer relaxing music. Go for it.