Get comfortable before meditating

1. Choose a quiet environment.

2. Wear comfortable clothes.

3. Decide how long you want to meditate.

4. Stretch your tendons before starting to meditate.

5. Sit in a comfortable position.

6. Straighten your spine when you sit.

7. Close your eyes if it helps you focus and relax.

  Basic meditation methods

There are many different ways to meditate, so if one method doesn't work for you, try another method that works better for you before you give up.

Method 1: Monitor breathing rate.

Choose a point above your navel and focus on that point with your whole mind. Feel the rise and fall of your abdomen as you inhale and exhale.

• You can imagine a coin placed on your navel rising and falling with each breath.
• Or imagine a buoy floating in the ocean, undulating with each breath you take.
• You can also imagine a lotus flower in your belly with petals opening and closing with each breath.

Don't worry if your mind starts to wander. You are a beginner, and meditation takes practice. Just make an effort to focus your mind on your breathing and try not to think about anything else.

Method 2: Mantra meditation.

Repeat a mantra or chant to help you focus.

Method 3: Focus your mind on an object to reduce stress.

You can try looking at a burning candle, a flower, or an image of Buddha.

Method 4: Use imagination.

You might imagine a sandy beach, a flower-filled meadow, a quiet forest, or a comfortable living room with a roaring fire in the fireplace.

• Allow yourself to explore your imaginary space.
• Feel the fresh breeze on your face or the heat of the fire warming your body.

When you're ready to leave, take a deep breath, then slowly open your eyes.

Method 5: Scan your body to find and release tension.

• Sit or lie down in a comfortable position.
• Close your eyes and start focusing on your breathing.
• Gradually shift your attention from one part to another.
• Notice the sensations you feel during the movement.

You can start with your toes. Find and relax the contracted muscles in your toes. When your toes are completely relaxed, move up to the top of your foot and repeat this process.

Once you have finished relaxing each part of your body, focus on your whole body and enjoy the sense of peace you have achieved.

Focus on your breathing for a few minutes before ending your meditation.

Method 6: Combine meditation and exercise at the same time.

• Choose a quiet location.
• Take off your shoes if possible.
• Look straight ahead and clasp your hands.
• Step slowly with your right foot, pausing briefly before stepping with the other foot. Only one leg should be moved at any time.

While practicing, try to focus on the movement of your feet.

Try to clear your mind and feel the connection between your feet and the ground below.

  Incorporate meditation into daily life

1. Try to meditate at the same time every day.

2. Take a meditation class to hone your skills.

3. Read spiritual books to learn more about meditation.

4. Practice mindfulness in your daily life.

Mindfulness is the ability to be fully aware of the present moment, without judgment.

• Focus on the present: Concentrate on what you are doing and be aware of what is happening around you, rather than getting caught up in the past or worrying about the future.
• Non-judgment: Observe thoughts and emotions without evaluating them as good or bad, right or wrong. Simply acknowledge their presence.

Spend a few minutes each day focusing on what you are doing, such as cooking, walking, or washing the dishes.

For example, do you hear the sound of the knife hitting the cutting board while chopping vegetables? What feelings come up to you?

5. Maintain a healthy lifestyle beyond meditation.

6. View meditation as a journey, not a goal.

When starting out, you shouldn't be too concerned about the quality of your meditation.

As long as you feel calmer, happier, and more peaceful after meditating, you've succeeded.