How to Meditate

Learning how to meditate and meditate effectively can aid in the physical, spiritual and psychological development of the practitioner. Studies have shown decreases in the levels of stress and anxiety, reduction in blood pressure and a greater sense of well-being.

To benefit from effects of meditation takes time and commitment. Initially, one may find it quite difficult to meditate because of the distractions from the physical surrounding environment or the distractions caused by one's mind. Over time and with regular practice, distractions will seem to dissipate and the meditation sessions will become deeper and more fulfilling.

Certain aspects of a meditation session can ensure a greater meditative experience and with practice will become second nature.

Choose a suitable environment

The environment for meditation should be peaceful and free from external noise and distractions; one should feel comfortable and naturally relaxed. During the sessions, beginners should first try to meditate for 10-15 minutes, but this will develop with practice. You can sit on a chair or a meditation cushion, or kneeling bench used for meditation ensuring that your back is straight. You may find it useful to have some meditation music in the background.

When to meditate

Ideally, meditation should be performed twice per day for a minimum of twenty minutes per session. If time is an issue, then try to meditate early in the morning, meditating in an evening is also beneficial but it may be more difficult to relax and switch off due to mindful distractions of day's events. If meditating in an evening is the only option, try some relaxation techniques prior to the meditation session, simple breathing exercises, using mala beads, listening to relaxing music or simple going for walk will help you switch off, relax and prepare for the meditation session.


Start by closing your eyes and slowly inhale and exhale through your nose and breathe from your diaphragm, not the lungs. It may seem strange at first, but with regular practice you will begin to breathe naturally through the diaphragm. Pause momentarily after each inhalation and after expiration. Concentrate on your breathing and feel the air passing through the nose into the diaphragm and keep the attention on the air that is expelled from your body.


Never meditate after a big meal; this will make you feel sluggish and tired.

Use a stopwatch/timer/alarm to measure you sessions and progress.

Develop other meditation techniques and use ones that prove more beneficial.

Use other items to aid your meditation session such as meditation CDs, mala beads, meditation cushion or bench.

Learning how to meditate for some can initially be quite difficult and may seem little progress is being made but with regular practice and commitment you will begin to feel the benefits and develop in many aspects of your life.

For more information, please visit

go to source

Leave a Reply