In this infographic I’ll show you how to do meditation step by step.
As a meditation teacher, I know lots of people are looking for easy ways to start meditating (my guide to practising at home will help). And you might like a way to keep these instructions for later. That’s why I decided to create a meditation infographic that you can save and keep (you can also link to it if you like, as long as you link back to this page).
So here we are, the very simple step by step guide to how to meditate.
How To Do Meditation Step By Step
1: Prepare space & Time
Get ready for meditation
Before you start meditating, set a time and space where you will practice. Set aside twenty minutes or more and use a timer. Clean your room so it is relaxing. Make sure you have dealt with any potential distractions before you start meditating.
2: Assume the correct position
Proper meditation posture is imperative.
It is important to have good posture when you meditate.
You do not have to sit with your legs crossed, but you should have good general posture, good spinal position (straight with a slight curve) and be comfortable. You may find it beneficial to use a meditation chair.
3: Starting to breathe
Mindful breathing is the best place to start
The best method for beginners are the various breathing techniques.
Close your eyes and focus on your breath at it moves through your nose. Notice how your breath fills your body. Do not control the breath, simply observe it. You may like to count breaths. Counting breaths is generally done in cycles of 108 breaths, which is one mala.
4: Dealing with thoughts & Feelings
While you meditate, you will notice thoughts and feelings. When these occur, simply observe them. Do not just thoughts and feeling as good or bad, simply observe them. You may also like to label your emotions and distractions, such as by saying “This is a feeling of anxiety” or “That is just a thought”. This is the method used in the Buddhist technique Vipassana.
5: Practice daily
20 minutes per day is enough
Most experts agree that it is best to practice meditation daily for around twenty minutes at a time. Continual practice will develop focus and concentration, boost present-moment mindfulness, promote relaxation and inner-calm, and alleviate stress and anxiety.
This is the really easy way how to meditate. You can save the infographic to Pinterest or to your own site (leave a link), and you can even print it if you would like to. That way you will always know how to meditate!
For more advice, I recommend: