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Meditation 101- How to start your meditative journey

April 26, 2018

Meditation 101- How to start your meditative journey

 Meditation 101

How to start your meditative journey


Meditation is a simple practice that can help you relax, get to know yourself better and develop your ability to bring out the best ever.


This article is dedicated to those who are taking the first steps towards this wonderful practice and want some instructions to learn the basics. How to meditate?


1. Choose a favorable environment. Find a quiet place and make sure that nobody can disturb you for at least 15 or even more minutes (you choose).


Sit down, relax and place your hands on your knees. You can sit on the ground cross-legged on a meditation cushion, or on any chair with your back resting your feet on the ground. If you are not used to sitting in the lotus position do not force yourself, it is not necessary.


Regardless of how you sit trying to maintain the natural curvature of your back while avoiding bending it, it is very important for the health of your back.


2. Breathe slowly and deeply. Close your eyes gently. Start by taking a couple of deep breaths, inhaling from the nose, filling the belly and exhaling from the mouth.


Do not force yourself, make the natural process. The first breaths will not be deep but gradually they will become more and more and the air will fill your lungs. Take it easy, take the time you need.


3. Be aware. As you breathe slowly you will begin to feel calmer and relaxed. This is a good sign. Now focus your attention on your breath.


Be aware of every breath you breathe in through your nose. You are aware of every breath that you breathe out through your mouth. Keep focusing on your breathing for as long as you want.


If you notice that your attention turns away from your breath, bring it back gently. It can happen several times, but you do not lose heart.


The important thing is to be aware of the fact that our mind tries to wander and bring it back where we want it to be.


4. End. When you are ready to finish the meditation open your eyes and get up slowly. Do a little stretching and in the next session increase your awareness.



a solution to this wandering mind is found in meditation. A regular meditative practice allows the mind to be more focused and more present in what it is doing. This means that meditation can make you a happier person!


Some of the benefits of meditation:


            It counteracts stress

            Increases emotional stability

            Strengthens the immune system




There are several different meditation techniques. For example there is guided meditation which involves a soothing calming voice telling you what to do and guiding your way to a meditative calming state, there is concentration meditation focusing on a specific item or thoughts empowering step by step our concentration and presence, and there is something more alternative such as transcendental meditation using a mantra to reconnect with your most hidden precious true self. There is a dynamic meditation too called walking meditation you can practice while taking a stroll around or while walking in the park nearby your house.


Basically meditation is a versatile tool and, the most incredible thing is that it really doesn't matter what's your life at and what's your schedule and lifestyle, you can easily bring the practice to your life in an easy and practical way as you can do it even at work, even while doing something else. You are going to learn how once you have learned the basics you can use it as a handful tool to face your everyday challenges and emotional problems together with stress and anxiety in a smart and more productive way.

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