Embark on a Meditative Journey: Master the Art of Meditation in 9 Easy Steps

Have you ever longed for a moment of true calm in the midst of life’s chaos? Do you wish to find a way to reduce stress, let go of worries, and cultivate a sense of serenity within? If so, it’s time to embark on a transformative journey — one that will introduce you to the incredible practice of meditation.

In this article, we will guide you through nine simple steps to master the art of meditation. Whether you’re a complete beginner or have dabbled in meditation before, we will provide you with the tools and techniques to embark on this empowering practice.

Myths that Keep You from Meditating

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Meditating is often associated with the image of sitting, with your legs crossed and your hands on your knee, with your eyes closed – and trying to blank your mind… This is partly true! However, it’s not always the case.

It’s practically impossible to think of absolutely nothing for a long time. I would even dare to say that even the most enlightened people keep thinking. The difference is in the quality of your thoughts and which ones you pay attention to and which ones you don’t.

Meditating Makes Me Sleepy

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One common concern is the feeling of sleepiness that can arise during meditation. It’s important to note that meditation itself is not meant to induce sleep; rather, it aims to cultivate a state of relaxed awareness and mental clarity.

If you meditate when you are already tired, it’s natural to feel inclined to drift off into slumber. In such cases, it’s advisable to address your sleep needs first and ensure you are well-rested before engaging in meditation. Choose a time of day when you feel most alert and energized. For many individuals, this tends to be in the morning after a night of restful sleep. By meditating at this time, you can harness the refreshed state of mind that arises from a good night’s sleep, allowing you to fully engage in the practice and reap its benefits.

Moreover, finding a comfortable and supportive meditation posture can also help alleviate any tendencies toward drowsiness. Sitting upright with a straight spine, either on a cushion or a chair, can promote a sense of wakefulness and prevent the body from slipping into a sleep-inducing position.

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When starting out with meditation, it’s important to recognize that it may feel challenging initially. However, this does not mean it will always be that way. Like any skill, meditation requires practice and consistency to become more comfortable and natural over time.

The key is to make meditation a habit in your daily routine. By setting aside dedicated time each day for your practice, you allow yourself the opportunity to develop and deepen your meditation skills. Just as with any new endeavor, the more you engage in it, the more familiar and accessible it becomes.

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Embarking on a meditation practice with the expectation of immediate results is not realistic. Just like many things in life, meditation requires time and patience to bear fruit. While it may take months before noticeable changes occur, this doesn’t mean that nothing is happening beneath the surface.

Meditation is a gradual process that works on a deeper level, influencing your mind, emotions, and overall well-being. To experience the changes that meditation can bring, it’s important to cultivate both patience and discipline. Consistency is key to making meditation a habit.

As you continue to make meditation a regular part of your life, you will begin to notice subtle shifts within yourself. It might be an increased sense of calmness, improved focus, heightened self-awareness, or a greater capacity to manage stress. These changes may be gradual, but they can have a profound and lasting impact on your overall well-being.

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If time were limitless, would you choose to meditate? Just as engaging in activities we love can make time fly, the same can be said for meditation. If you have an interest in meditation and wish to unlock its numerous benefits, it becomes essential to cultivate a daily practice.

The good news is that even a few minutes dedicated to meditation can make a significant impact. Just taking as little as 5 minutes out of your day to pause, calm down, and focus on your breathing can bring about a sense of tranquility and self-awareness.

Meditation doesn’t have to be a time-consuming endeavor. In fact, the simplicity of setting aside a brief moment to connect with your breath can have a profound effect on your mental and emotional well-being

How to Meditate Correctly

No formula tells you if you’re doing it right or wrong, but certain conditions can give you the comfort you need, especially when you’re a beginner. So. follow these steps to meditate the right way:

It’s important to have a place and a time when you know you will meditate without interruptions. Perhaps in the morning, before work; or at night, before sleeping. Find the time that best suits you, having the certainty that you can have a few minutes to be with yourself, without anything or anyone interrupting you.

It may seem obvious but it’s not. Ideally, you should follow your breathing to keep an anchor in the present moment. However, there are meditations you can do with your eyes open. Some are based on concentrating on a certain object to achieve a state of concentration.

_{Photo by Yan Krukov.}

Don’t meditate with clothing that makes you uncomfortable because you will be distracted. Better use a jumpsuit, leggings – or some other garment that is flexible, such as sportswear.

Choose the duration of your meditation. If you’re a beginner, start with 5 minutes and gradually increase over time. You can put the stopwatch, the timer, or the alarm on your cell phone to know how much time has passed.

You must be comfortable throughout the meditation. Sit on a cushion or chair. Your back must be straight because it’s the channel for the energy to rise and circulate. Relax your body with no tension, so that your mind is not distracted by any discomfort.

Just as breathing is fundamental in yoga, the same is true in meditation. Focusing on inhalation and exhalation will help keep your mind from wandering and being in the present moment. Breathing doesn’t occur in the past or the future. It is occurring right now!

You can also place your hands on your stomach to feel it expand and contract with each breath. The important thing is that it is conscious breathing and not on automatic pilot. It only takes a few minutes for you to automatically enter a state of peace and tranquility.

Don’t expect to blank your mind because it is inevitable to think, but you have 2 options:

Losing yourself in what you are thinking, getting hooked on that emotion
Observe (as if you were an impartial third party) your thoughts and emotions.

We are used to the mind dominating us and doing what it wants. But, you can reverse it. When you observe your thoughts, you are aware of their quality – and you can realize if they benefit you or hurt you.

Photo by Yan Krukov.

Gaining a new habit takes time, but it’s not impossible. At least 21 days should elapse for the mind to get used to this new habit and internalize it.

Meditation benefits aren’t going to be experienced overnight. As you practice every day and are a constant meditator, then little by little you will notice small changes.

Meditation Is Available for Everyone and You Should Try It!

When you start meditating, it’s important to consider certain conditions that will help you experience its benefits. Meditation is simpler than it seems, especially when you remove from your mind all the stereotypes that are preventing you from starting your practice.

The key to success is discipline, time and perseverance, so that — little by little — you can benefit from meditation.

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