Meditation—A step by step method for meditation

Remember that these are some basic guidelines for meditation. People have been participating in some for of meditation for as long as people have been writing history so if this doesn’t work for you then try another method.

Find a quiet and comfortable place. Whether you sit in a chair or on the floor is unimportant as long as your head, neck, and back straight but not stiff. Try to relax your muscles
Try to clear all thoughts of the past and the future and stay in the present. Some people like to focus on a spot or location that they find relaxing-a beach, a forest, a mountain side, etc.
Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Inhale through your nose and pause for a few seconds and the exhale keeping them even. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.
Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.
If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.
As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.
Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude.



Meditation—A step by step method for meditation Remember that these are some basic guidelines for meditation. People have been participating in some for of meditation for as long as people have been writing history so if this doesn’t work for you then try another method. Find a quiet and comfortable place. Whether you sit in a chair or on the floor is unimportant as long as your head, neck, and back straight but not stiff. Try to relax your muscles Try to clear all thoughts of the past and the future and stay in the present. Some people like to focus on a spot or location that they find relaxing-a beach, a forest, a mountain side, etc. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Inhale through your nose and pause for a few seconds and the exhale keeping them even. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually. Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude.
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