Basics of meditation

How to Meditate - Well Guides

By David Gelles

Illustrations by Sam Kalda

Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater equanimity, acceptance and joy. Take a deep breath, and get ready to relax.

Meditation Exercises

Find a comfortable spot and get ready to relax.

The Basics

Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference.

“Some people complain about taking time out of their day,” said Atman Smith, who teaches meditation to underserved communities in Baltimore. “Practice is important though. It’s a tool you can use to bring yourself back to the present in stressful situations. ”

But we shouldn’t stop being mindful when we stop meditating. “The purpose of mindfulness meditation is to become mindful throughout all parts of our life, so that we’re awake, present and openhearted in everything we do,” said Tara Brach, a popular meditation teacher based near Washington, D.C. “Not just when we’re sitting on the cushion.”

Mindfulness meditation isn’t about letting your thoughts wander. But it isn’t about trying to empty your mind, either. Instead, the practice involves paying close attention to the present moment — especially our own thoughts, emotions and sensations — whatever it is that’s happening.

In addition to basic meditation instructions, we’ve compiled guided meditations for a few popular exercises including the body scan, walking meditation and mindful eating. “Each of the applied mindfulness practices brings alive an experience that might otherwise be more automatic,” said Ms. Brach.

Though meditating on your own is an essential part of a complete practice, the steady guidance of an experienced teacher can be invaluable, especially as you’re getting started. Our minds wander so easily, and the clear instructions of a teacher can help bring us back to the present moment.

Basic Mindfulness Meditation

Learn how to pay close attention to the present moment with this meditation exercise.

When the Mind Wanders

It’s inevitable: During meditation, your mind will roam. You may notice other sensations in the body, things happening around you, or just get lost in thought, daydreaming about the past or present, possibly judging yourself or others.

There’s nothing wrong with this — thinking is just as natural as breathing. “It’s the natural conditioning of the mind to wander,” said Ms. Brach.

When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and pause.

You don’t need to pull your attention right back to the breath. Instead, let go of whatever it was you were thinking about, reopen your attention, then gently return your awareness to the breath, being present for each inhalation and exhalation.

“Don’t just drag the mind back to the breath,” said Ms. Brach. “Instead reopen the attention, then gently come and land again.”

After a few breaths, invariably, the mind will wander again. Don’t beat yourself up about this. It’s natural. What’s important is how we respond when it happens. Simply acknowledge whatever it is you were thinking of — without ascribing too much judgment to it, without letting it carry you away — and take a moment to come back to the present, and resume your meditation.

“Where we build our skill is in the practice of coming back,” said Ms. Brach. “Coming back again and again. Notice it — thinking — and then pause, and then come back to the present moment.”

When the Mind Wanders

An exercise to help you stay in the present moment while you meditate.

Mindfulness Meditation Practices

You can practice mindfulness meditation on your own anytime and anywhere. But listening to basic guided meditations can also be helpful, especially when getting started. Instructions from an experienced teacher can help remind us to come back to the present moment, let go of distracting thoughts and not be so hard on ourselves.

Here are four guided meditations you can listen to that will help you remain in the present moment. Choose the one that’s the right length for you: One minute is a great place to start but also good if you simply don’t have a lot of time. If you’re more experienced or ready for an extended mindfulness session, try the 10- or 15-minute sessions. You can download these tracks and listen to them when you’re ready to meditate.

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1-Minute Meditation

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4-Minute Meditation

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10-Minute Meditation

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15-Minute Meditation

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Body Scan

Instead of training your attention on the breath, as is the case in basic mindfulness meditation, the body scan involves systematically focusing on different sensations and areas, from the head to the toes.

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Body Scan Meditation

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Start at the top of your head. Slowly and deliberately, bring your attention to the surface of your skin, one inch at a time. See if you can feel your scalp, your ears, your eyelids and your nose. Continue in this manner, moving across the face, over the ears, down the neck and shoulders and all the way down to your toes.

At first, it might seem as if you don’t feel anything at all. But as you progress, you might begin to notice a whole world of new sensations. Some of the feelings might be pleasant, a gentle warmth, a comfortable weight. Some feelings might be neutral — tingling or itching. And some might be unpleasant. Your feet might feel soreness somewhere.

Whatever the sensation is, just note it. If you need to move to relieve real pain, do so. But try not to react — labeling the experience good or bad — even if it’s unpleasant. Instead, just acknowledge what it is you’re feeling, and continue with the body scan. And of course, if you realize your mind has wandered, simply note the thought, and return your attention to the body.

More Tips on Meditation Exercises

What Is Meditation?

Discovering the present moment.

Training the Mind

Put most simply, meditation is a way to train the mind. Most of the time, our minds are wandering — we’re thinking about the future, dwelling on the past, worrying, fantasizing, fretting or daydreaming. Meditation brings us back to the present moment, and gives us the tools we need to be less stressed, calmer and kinder to ourselves and others.

“Meditation is a training of our attention,” Ms. Brach said. “It allows us to step out of distracted thought, and helps us arrive in the present moment in a balanced and clear way.”

Mindfulness

There are lots of different types of meditation. Most religions have contemplative traditions, and there are plenty of secular ways to meditate, too. But in recent years, mindfulness meditation has become increasingly popular.

Basic mindfulness meditation is the practice of paying attention to the present moment with an accepting, nonjudgmental disposition. The goal isn’t to stop thinking, or to empty the mind. Rather, the point is to pay close attention to your physical sensations, thoughts and emotions in order to see them more clearly, without making so many assumptions, or making up stories.

It’s a deceptively simple exercise — just be right here, right now, without daydreaming. But with practice it can yield profound results, giving us greater control of our actions, and making room for more kindness and equanimity, even in difficult situations. With time, mindfulness meditation can even help us better understand what causes us stress, and what we can do to relieve it.

Though mindfulness meditation was inspired by Buddhist practices, today it is available as a wholly secular practice that emphasizes stress reduction, the cultivation of focus and the development of tranquility.

“There’s a misconception that mindfulness is religious,” said Mr. Smith. “What we have to explain is that it’s a stress reduction technique and a way to get yourself stronger mentally. It’s a self-care practice.”

There’s a large and growing body of research identifying the measurable effects of mindfulness on the body and brain, and it is catching on in professional settings including education, sports, business and even the military.

Mindfulness vs. Meditation

Though the words are sometimes used interchangeably, it’s useful to draw a distinction between mindfulness and meditation.

Mindfulness is a quality of being — the experience of being open and aware in the present moment, without reflexive judgment, automatic criticism or mind wandering.

Mindfulness meditation is the practice of actually being present in the moment, which in turn trains us to become more mindful throughout the day, particularly during difficult situations.

As Ms. Brach puts it: “Mindfulness is your awareness of what’s going on in the present moment without any judgment. Meditation is the training of attention which cultivates that mindfulness.”

Mindfulness meditation isn’t the only way to meditate. Transcendental Meditation, which aims to promote a state of relaxed awareness through the recitation of a mantra, is also popular these days. But in this guide, we’re focused on mindfulness, which is increasingly popular and easy to learn.

More Tips on Meditation

Make It a Habit

A few tips to get started.

Pick a Time

Just like any habit, meditation gets easier to do if it’s part of your routine. Choose a time to do it each day and try to stick with it. For many people, it’s easiest to meditate first thing in the morning. But whether it’s at lunch, after work, or before you go to bed, see if you can be consistent. “Start by setting aside time each day,” said Ms. Brach. “Just like physical exercise, to develop a habit of practice means being regular.”

Choose a Spot

Similarly, it can help to meditate in the same location each day. This isn’t essential, but it can help minimize the potential for distractions and mind wandering. It’s not necessary to fold your legs into lotus position, or even sit on the floor. Just find a comfortable position where you can sit upright, and where you won’t be too distracted. “The important thing is that we’re committing a little bit of time to come into stillness and simply pay attention to what’s going on in our inner life,” said Ms. Brach.

Get Your Gear (Or Don't)

You don’t need to spend a dime to get started. All you need is somewhere to sit, and a little willpower. That said, there are plenty of meditation cushions, stools and other accessories for those who want to get kitted out. But a comfortable chair, or a soft rug in a quiet corner, is really all you need.

More Meditation Exercises

Expand your practice.

Walking Meditation

Once you’re comfortable with sitting meditation and the body scan, you might want to try walking meditation. There’s no rule against trying walking meditation first, but it’s useful to learn the basics before you try to walk and meditate at the same time.

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Walking Meditation

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Mindful Eating

Another illuminating exercise to try is mindful eating. Instead of wolfing down whatever is on the menu, make the time and space to give the experience your full attention. You can do this when you’re eating any meal alone. Or, find some time to experiment with mindful eating using a simple food, like a raisin or an apple.

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Eating Meditation With a Cup of Tea

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Not only is mindful eating a valuable (and often enjoyable) exercise that can reveal a whole new world of interesting sensory experiences, but some studies suggest that it can lead to weight loss. When we pay closer attention to how hungry we are, and what we’re eating, it turns out we often eat less.

Take time to acknowledge every aspect of the eating experience, and your reactions to it. Notice how you feel as you sit down for a meal. Are you hungry? Is your mouth watering?

Take a close look at the food. What does it look like? Inspect it carefully. Is it warm or cold? What does it smell like? Does it make a sound when you hold it?

As you prepare to take your first bite, pay close attention to your own reactions. More salivating? Are you already thinking about the next bite?

When the food hits your tongue, what happens? Notice the impulse to chew. Are you already inclined to swallow and take the next bite?

How does the feeling of the food change as it gets chewed? What does it feel like as it makes its way down your throat? Can you feel it in your stomach?

Take your time. When you’ve completely finished one bite, move on to the next, again noticing everything you can about the experience — from the tastes, smells and physical sensations, to your own desires, reactions and impulses.

Our Favorite Tea Recipes

Meditation's Challenges

Meditation only looks simple. It can be surprisingly difficult — and that doesn’t mean you’re failing.

Bring a Good Attitude

It’s important to approach your new meditation practice with a healthy outlook. Try to be relaxed, curious and friendly. Staying in touch with these qualities will be useful as you encounter some of the inevitable ups and downs of meditation. If you find yourself striving too hard or criticizing yourself, take a few deep breaths and give yourself permission to relax and take it easy. Remember, the purpose of meditation isn’t to achieve perfect control over your mind or stop thinking altogether. The intention should be to bring a more compassionate, calm and accepting approach to whatever happens. “In order to see clearly what’s in the present moment, there has to be a nonjudging, open and allowing presence,” said Ms. Brach. “A space that is friendly and warm and accepting.”

Manage Expectiations

Basic mindfulness meditation is very simple, even if it isn’t always easy to do. More than anything else, it requires a commitment. “Admiring the idea of meditation doesn’t really do anything,” said Sharon Salzberg, who has taught mindfulness meditation for more than 40 years.

And remember, mindfulness and meditation are not panaceas. Thoughts won’t disappear. Difficult emotions may come up. When you start meditating — especially early on — it may feel impossible to stay focused. But in time, it will get easier.

As you begin, rather than trying to achieve some out-of-body experience, see what it feels like to just hang out in the present moment, noticing your physical sensations, thoughts and emotions. “The ideal thing is to just be present with what’s going on,” said Ms. Brach. “Put aside all expectation and judgment about what’s going to happen.”

Common Hurdles

Self-Criticism: When we begin meditating, it’s all too common to beat up on ourselves. I’m doing it wrong! I’m not a good meditator! I’ll never be able to follow my breath! Most everyone who has tried to meditate has experienced some version of this self-doubt. Though it’s natural impulse, it’s not helpful. Remember, the purpose of meditation isn’t to enter a bliss state or eradicate all thinking. It’s simply to be present with what’s going on right now, whatever that is. Try to let go of any judgments you have about good meditation or bad meditation, and whether or not you’ve achieved anything. We all have the capacity for clarity, for calm and for mindfulness.

Sleepiness: Many people get sleepy when they try to meditate. This may be because our minds are simply overstimulated, or it may be because our bodies are tired and need some rest. Either way, there are skillful ways to wake ourselves up so we can engage in meditation. Straighten your posture. Open your eyes. Try walking meditation. Instead of using your breath as the anchor of your attention, try listening to sounds. Or, develop a pattern of sensations to focus on: for example, first the feeling of breath passing in and out of your nostrils, then the diaphragm rising and falling, and then the gentle breeze of air just above your lips.

Restlessness: We’re so used to keeping busy, that meditation can seem boring at first. If that’s the case, try focusing on very specific sensations, like the outbreath. You can even try to control your breathing, taking shorter inbreaths and longer outbreaths. Most importantly, try not to be too hard on yourself.

Pain: You may feel pain when you begin to practice meditation for longer durations. It could be just a sharp, fleeting pang in your legs, or it could be dull cramps or aches in your back. Whatever it is, try to simply notice it and accept it at first. Acknowledge that it’s a feeling, just like any other feeling, and that it will eventually pass. If it persists, try directing your attention to another part of the body. And if the pain gets intolerable, adjust your posture as needed.

Fear: In the rare instance, panic or fear may arise. Should this happen, try to shift the attention toward something outside the body, like the air whooshing in and out of your nostrils, or sounds. But don’t force yourself to pay close attention to whatever it is that might be causing you emotional discomfort. And if it’s too intense, don’t worry about opening your eyes, or just taking a break. 

Go Deeper

Classes, apps and more.

Read Up

With mindfulness now mainstream, resources abound to help people maintain and deepen their practice. Mindful publishes a bi-montly magazine and maintains a robust website full of stories and instructions. Ms. Salzberg has published several books on mindfulness, as has Ms. Brach. And there are dozens of other good books on the topic.

Take a Class

Practicing on your own is great, but there’s nothing like a good teacher and a community to support your practice. Just as listening to a teacher can help you stay focused when the mind wanders, finding a group to practice with can help make meditation part of your routine.

Mindfulness Based Stress Reduction is an eight-week course that has emerged as one of the most popular introductions to meditation today. MBSR classes and other basic introductions to meditation are offered in hundreds of cities around the globe, and many other meditation centers provide mindfulness training as well. Mindful has also pulled together a list of centers here.

Apps

There are several apps that can help you maintain a meditation practice. Here are a few of our favorite.

10% Happier

Geared for those skeptical of meditation, this app features Dan Harris, an ABC news anchor who wrote a book about his grudging embrace of meditation, in dialogue with experienced mindfulness instructors like Joseph Goldstein.

Headspace

Andy Puddicombe, a charismatic Englishman who was previously both a monk and a circus performer, is the teacher on this popular meditation app.

Whil

With contributions from several mindfulness teachers, Whil includes audio and video instructions are available for beginners and experts alike.

Insight Timer

A handy tool to time your meditations, and share your practice with friends.

More Tips On Going Deeper

Meditation for Beginners - Headspace

Key takeaways:

• It only takes a few minutes to meditate, and we’ll feel benefits quickly with regular practice

• There’s no right or wrong way to meditate, even if we have trouble at first

• Try meditation for beginners with Headspace

What is meditation?

Meditation is the practice of intentionally spending time with our mind. We take time out of our busy days to sit, breathe, and try to remain focused on our breath. Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.

People might associate meditation with sitting in silence and stopping all of our thoughts and feelings to become calm. But that’s not really how the mind works, and neither does meditation. Rather than trying to stop our thoughts, we practice letting thoughts come and go.

How do we do this? Let’s think of thoughts like traffic in the mind, always zipping by.

Sometimes we see a flashy car and chase after it, kind of like when we get caught up in analyzing or judging a thought or when we get lost in a daydream. Other times, we see a roadblock ahead and try to resist it, like we do when we think or feel something uncomfortable. Meditation trains us to notice the traffic without chasing or fighting it — just to let the thought come. Then gently shift our focus away from it and back onto our breath — to let the thought go.

The more we practice, the more we can see thoughts for what they are: just thoughts. It’ll get easier to let them go and “get out of our heads” to be more engaged in what we’re doing, whether we’re spending time with family, making time for self-care, or working against a deadline.

What does meditation do?

Life is sometimes difficult, stressful, and challenging. We can’t control what happens, but we do have the potential to change the way we relate to those things. We need awareness to understand our own mind (our thoughts, feelings, and behaviors). And we need compassion to connect with ourselves and others.

Meditation creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others no matter what’s happening in our lives. But that doesn’t mean we’ll feel clear, calm, and kind as soon as we start or finish. Since the mind is always changing, our experience might feel different each time we meditate.

We’re teaching ourselves to be comfortable with our mind just the way it is. It really is that simple. Meditation isn’t about achieving anything other than doing it: slowing down during our busy day, checking in with ourselves, and noticing how the mind is. Because meditation is about being kind to our mind.

What do I need to start meditating?

Meditation doesn’t require much. But it’s easiest to get started knowing these meditation basics:

• What matters most is consistency.

Ideally, we meditate a few times a week or daily. But even completing one meditation can lead to a reduction in mind wandering. We’ll feel more and more benefits the more we practice. Research shows that 30 days of Headspace reduces stress by a third and improves satisfaction with life.

It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.

If we miss a day or more, it’s okay. We can simply pick up where we left off.

• The best time to meditate is whenever we can.

It doesn’t matter when (or where) we meditate, so choose whatever time works best. Meditation could be nice to do first thing in the morning before our day begins or at night in bed. We could always meditate to reset ourselves before our last work meeting or after we drop the kids off at school. Anytime we feel overwhelmed, we can take a break and meditate instead of pushing through.

• We only need a few minutes to meditate.

A short meditation can be five minutes or less. If we feel like that’s not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.

• Be prepared for noisy distractions.

We don’t need perfect quiet to meditate. Total silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.

Life is rarely ever quiet anyway. We can go into our meditation practice expecting that noises will happen, whether it’s loud music from a neighbor, a dog barking in the street, a truck backing up, or sounds in another room at home. When they do, rather than becoming frustrated and focusing on the noise, “Why is my neighbor having a dance party right now?” or trying to tune it out, “I wish this music would stop,” we can notice our thought, let it go, and return to our breath.

We can always try earplugs, noise-canceling headphones, white noise machines, or soothing music — like the concentrating-boosting Focus music in the Headspace app.

• Sit and dress however feels good.

As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion. Cross or uncross the arms and legs, whatever feels natural. Consider loosening any clothing that’s too restrictive, taking off our shoes, or removing any accessory we tend to fidget with.

• Try guided meditation to learn from experts.

Guided meditation is a type of meditation led by a teacher who explains what to do. They cue us when to open and close our eyes, how to breathe, and break down other meditation techniques. Because they’re experts on how the mind works, they offer friendly motivation and practical advice beginners typically need, like tips for using what we learn during meditation in real life.

Once we’re familiar with the practice, we can try unguided meditation, which we do on our own.

• There’s no right or wrong way to meditate.

If we have trouble meditating at first, that’s okay. It happens to all of us. Even if we find ourselves wondering if we’re meditating correctly, don’t forget: they’re just thoughts.

What happens while meditating?

If we “do nothing” during meditation, then what happens? Here’s what to expect:

Our mind will wander. Even the pros get distracted by thoughts during meditation and forget to follow their breath, because no matter how practiced we are, the mind is always going to think.

So what do I do? Keep returning from our distracted thoughts to our breath. This trains the mind to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.

We might feel nothing. This doesn’t mean we’re doing it wrong or that we should give up.

So what do I do? Instead of letting doubt talk us out of it, take it day by day and keep checking in. We can also remind ourselves that we’re not wasting time when we meditate. We’re taking care of our mind.

We might feel emotional. Maybe during one practice, we’re impatient, irritable, bored, or angry, then worried, anxious, or sad the next. The mind is so used to being busy that it’s normal for all of our emotions and stress to pop up once we finally slow down.

So what do I do? Don’t try to push emotions away — they’ll only spring back more intensely. Give them the space they need, then let them go. It can also be helpful to notice how emotions feel in the body. Is anxiety making us clench our fists? Is worry making us sweat? Is boredom causing us to zone out? Then we can use the breath to try and ease some of that tension.

We’ll be fidgety. As soon as we attempt to sit still, during meditation or any other time, it’s almost as if we can’t help but scratch an itch, stretch our neck, or cross and uncross our legs.

So what do I do? We can approach this common experience exactly like we approach distracting thoughts: the moment we realize we’re fidgeting, notice it, let it go, and return our focus to our breath.

We’ll probably try too hard. Meditating is different from learning other skills. For most things, the more effort we put in, the more we get out of it. But meditation is more like sleep. The harder we try to sleep, sometimes the harder it is to drift off. When we sit to meditate, if we try hard to empty the mind, it tends to feel full.

So what do I do? Remember: there’s no such thing as the perfect meditation. If we notice ourselves getting frustrated that the traffic in our mind is moving too fast or we’re wondering, “Why is this so hard?” we can give ourselves some compassion. Let out a big sigh to draw our focus back to the breath.

We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.

So what do I do? To help keep the mind alert, try meditating upright over laying down.

What’s a good meditation for beginners?

One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.

Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy. And we do our best to recognize how we’re feeling without judging ourselves or trying to change what we feel. Research shows that practicing regular body scans can help reduce stress-induced hormones.

Want to give it a try? With our eyes closed, bring our focus to the top of our heads. Slowly, begin to scan down. Spend about 20 seconds noticing how each body part feels, then move on to the next. Move from the head to the eyebrows, eyes and ears, our nose, mouth, and throat. Keep scanning down the neck and shoulders, the chest and arms, down to the toes.

When we get distracted by a thought, notice it, let it go, and return our focus to the area of the body we last left off. When we finish the body scan, open the eyes.

Try a free guided meditation for beginners

The Basics of Meditation: Where to start and what practices to pay attention to in order to become more aware

Despite the popularity of meditation, for many, breathing practices and awareness are still associated with the life of Tibetan monks. In fact, meditation is available to everyone. Studies confirm that it has a positive effect on our health: it reduces stress and anxiety, reduces the risk of cardiovascular disease, improves attention and helps to get rid of bad habits.

There is a misconception that all meditation is about relaxation. But according to Andy Puddicombe, creator of the Headspace app and author of Meditation and Mindfulness, meditation helps in many areas of life:

“For many, meditation becomes a means of dealing with stress. For others, meditation is the basis for a more meaningful approach to life, the ability to consciously live every moment of life. For others, it participates in the planning of personal growth, becomes a means of achieving emotional stability. Some turn to meditation as a way to improve relationships with parents, children, friends.”

In the article we tell you what you need to know if you are new to meditation, what applications to use and what techniques to try if you have already passed the basics.

A Few Important Principles

Before moving on to breathing patterns and correct postures, here are a couple of key points to clarify:

• Mindfulness and meditation - different concepts . Meditation is a set of mental exercises, and mindfulness is a state in which you fully live every moment of time.
• The main thing in meditation is concentration and regularity. You will learn to relax, relieve fatigue and fall asleep quickly if you practice every day.
• Meditation - tolerant practice. Place, pose, time, duration, goal you choose yourself. The most important thing, as Kaggi Erling writes in the book "Silence in the Age of Noise", is to "isolate yourself from the noisy world" and be alone with your thoughts and judgments for at least 10 minutes.

How to meditate correctly

Posture

You can meditate while sitting, lying down and even while walking or eating. It is not necessary to sit in the lotus position. You should be comfortable and your body should relax. Breathing is very important in meditation, so corsets and belts should not interfere with inhalation and exhalation. In a sitting position, the back should be straightened. If you are meditating lying down, you should choose a hard surface, stretch your arms at your sides and straighten your legs.

Place

Try to choose a quiet and peaceful area where nothing will distract you. It is better to meditate in the same place, it will help you concentrate. You can sit on a chair, a meditation mat, or a regular cushion. If you want, you can turn on soothing music, light candles and set a timer.

Breathing

Before starting, make sure that nothing disturbs you for the next 10 minutes, close your eyes and relax a little. Only after that, concentrate on the sensations and breathing. Corin Sweet, author of Meditation for Busy People, advises breathing in through the nose, mentally pronouncing the word "ascent" and exhaling through the mouth ("descent"):

“Breathe deeply. Notice where in your body you feel pain, fatigue, cold, heat, or peace. Take a deep breath and feel your lungs fill with air. Exhale, releasing the air between your lips. Repeat."

Attention

For meditation it is important to be able to concentrate, so your main task is not to let your thoughts wander. You can focus on the subject of the room, breathing or bodily sensations. If the thoughts have drifted away, don't beat yourself up: just focus again. The more you practice meditation, the easier it will be to maintain focus.

Meditation Practices

Breathing Meditation

This is a standard meditation where the emphasis is on your breath. How long the inhalations and exhalations should be, you choose for yourself. To focus on the breath, Andy Puddicombe suggests following this plan:

• Determine in which part of the body inhalations and exhalations are felt most clearly.
• Watch each breath, the rhythm of breathing: long or short breaths and exhalations you do, deep or shallow, hoarse or inaudibly breathing.
• Count your inhalations and exhalations, continuing to focus on the sensations that arise as you breathe. The count of "one" corresponds to inhalation, "two" to exhalation, and so on, until you count to ten.
• Repeat the cycle 5-10 times, and more if time permits.

Body scan

If you have learned to focus on your breath, try mentally scanning your body. Slowly move your focus from the top of your head to your toes and notice how you feel. Do not be distracted by extraneous thoughts. In some parts of the body, you will feel warmth, tingling, or heaviness. If it becomes uncomfortable to sit, you can change your position, but try to endure and accept this feeling.

Meditation on gratitude

Sometimes, in order to feel happier, you need to realize that there are many reasons for joy. Gratitude for the positive events in your life will allow you to appreciate the present moment. Sitting in a comfortable position, focus on your breath and find even small things to be grateful for: the good qualities of your loved ones, a significant achievement, a cool room. Try to formulate affirmations (positive slogans) and repeat them during meditation, in the morning or before bed.

Sometimes just 3 minutes in the morning and 3 minutes in the evening are enough for such meditation. This is where the 6 Minutes diary can help. It contains questions and exercises that will help you realize gratitude and turn it into a daily practice.

Meditation while eating

During breakfast or lunch, turn off the TV and put away your mobile phone so as not to be distracted. Instead of mindlessly eating everything on your plate, evaluate your feelings. What taste does each piece have? Is the food warm or cold? What do you experience when you swallow food? Being aware of exactly what you are feeling at the moment helps you enjoy food and live every second more fully.

Meditating while walking/driving

When we drive to work or walk in the park, we make plans, think over projects, but this prevents us from enjoying the present moment. Try to observe your movements: what do you feel when you step, how fast are you walking? Pay attention to what is around: smells, sounds, colors, people. Just notice what is happening, but do not think about it. So, the actions that you did as if in a fog or on the machine will become richer.

Applications for meditation

To quickly master meditation techniques, use special services. They give ready-made schemes and practices, select music and keep track of time. Most of the applications are in English, but they also have courses in Russian.

Headspace

Andy Puddicombe's website and app provides guides on how to make every action conscious, from walking to cooking. In the morning you can watch a motivational video, during the day you can meditate, listening to the instructions of the trainers, and in the evening you can tune in to sleep. The site also publishes popular science articles proving the effectiveness of meditation.

Insight Timer

Meditation sessions here are supervised by neuroscientists and psychologists from leading American universities. They give tips on how to meditate to improve focus or relieve stress after a hard day. Insight Timer has a built-in timer, a selection of music tracks, and a large collection of over 45,000 free meditations.

Smiling Mind

Non-commercial service, access to all courses is free. There are separate meditations for children and adults, as well as special sessions for group meditations. Courses are also divided depending on the place: you can meditate on the go or during sports exercises.

Calm

The application is divided into several sections, 3 main ones are music, meditation and sleep. You can turn on nature sounds, guided meditation, and start a timer to better track your progress.

Meditations by Daria Beloglazova

The creator of the wellness platform Your Om, Daria Beloglazova, has recently launched her own YouTube channel, where she uploads meditations, Ayurvedic recipes and yoga techniques. The platform itself also has podcasts and meditations in iTunes and Soundcloud .

See also

How to breathe correctly: tips and exercises

Proper breathing will help you focus, relax and become more energetic.

See also

How is heart rate related to life expectancy?

And why is a person an exception to all the rules?

The basics of meditation, or how to learn to do nothing usefully / Habr

“Again the same rake,” my wife told me when I was once again late from work. “The project is interesting, I need to finish it”, “Now I’ll push it, then it will be easier” - my typical set of responses to revisions.

With remote work, it's even easier to overload yourself - you don't have to go anywhere, no one calls you to drink coffee, and the list of options for relaxing "outside" has been reduced.

Online there is only talk about how to work efficiently and keep balance with rest, but it's much easier to turn on YouTube, eat something sweet. An hour later, you get even more tired: “What the hell, I wanted to watch a useful video, but I’m watching how the UAZ is wound on a pole” ?!

I work as a game designer at EPAM and do a lot of reworking: I fit into multiple projects at once, I do a home project, and I'm writing this article. Sometimes, from the number of tasks, the head starts to go round, when listing cases takes more time than solving them. To stay positive, YouTube with sugar is not enough, and something more powerful is needed.

In this article I will tell you why meditation is the best remedy for stress and overload.

Why stress occurs

The main cause of stress is the illusion that you need to constantly do something and run somewhere.
Even a simple break can cause guilt from supposedly idleness when a bunch of cases are waiting to be resolved.

In meditation one has to do nothing at all, not to plan, not to think, and this looks like a crime against time.

As a child, I didn’t have any problems with this - I could sit on a bench for several hours and “stick” on how the grass grows, it was interesting, and I was happy with how much everything was going on around me, and I didn’t suspect that it was akin to meditation.

But with age it seems that the more you think, the more you work, the smarter, richer and more famous you will be. Then multitasking and a feeling of lack of time come, the desire to cram more and more things into a unit of time.

Can such sensations be called pleasant? Unlikely, so people start looking for a solution, creating a demand for "meditation experience".

In this case, there is a whole industry of meditation, which just teaches how to drown out stress, fall asleep on time to the sounds of nature or fairy tales. A lot of money is pouring into this area.

But isn't that something everyone should be able to do at any moment?!

Learning to meditate is easier than you think

Let's try meditation right now.

Place your hand in front of you and find a spot on your skin that you cannot look away from for 60 seconds. Not taking your eyes off means to stop any even the smallest eye movements! Think at this moment about how the body relaxes and becomes heavier. Keep your back straight and make sure that your eyes do not move.

If you are “stuck” — congratulations, you are close to meditation, your attention is no longer distracted by other thoughts.

If you get distracted and start thinking about plans for the evening, that's even better. Now you see how the mind is disobedient and does not obey you 100%.

The most common answer

Most likely you didn't even try, because there is no time :).

Continue to return attention to the palm of your hand each time you are distracted.

If you draw an attention graph, you will get meditation chamomile : in the center of it, the object of meditation is the palm, and the petals are how far and for how long you have been distracted. In a meditation chamomile, the petals decrease over time, because you begin to remember the object of meditation earlier and get distracted less often.

The moment when attention does not switch is called meditation — this is the lightness from childhood, when there is nothing to worry about. Allow yourself to rest in this state.

This does not mean that things will disappear. It’s just more pleasant to make them from a peaceful state.
The more things become more pleasant, the more pleasant life in general.

If the thought haunts you, switch your attention with the help of meditation so that the problem ceases to be important, and then solve it with a calm head.

Why meditation nullifies stress

There is a great article from Lifext that has a lot of evidence-based material on the benefits of meditation. Let's look for interesting things in attention studies as well.

So, in meditation, all attention is occupied by the object, and other thoughts without support weaken: stressful thoughts dissolve, and attention gradually collapses into the object.
Why is this happening, and is there a scientific basis?

The effect of reducing attention from monotonous actions is known to science. It is called Vigilance Decrement (Vigilance Decrement).

Classics of psychology S.L. Rubinstein, G. Helmholtz, and their experiments confirm the appearance of the effect when monotonous tasks are performed for a long time, for example, attention decreased when watching the clock hand for a long time, which sometimes made a double jump, the subjects often did not notice it.

One can notice a similarity between a decrease in the vigilance of attention and a decrease in the sensitivity of other sense organs during monotonous influences. For example, clothes stop being felt after a while, and a piece of sugar loses its sweetness if it is not moved over the tongue. It turns out that the brain also loses sensitivity without new “food” in the form of thoughts and sensations.

The brain, as an object of the "organ" class, inherits the same properties as the rest of the sense organs. Its difference is that it not only "eats" thoughts, like language in the case of sugar, but also produces them itself, creating a semblance of recursion. Because of this, it can be difficult to fall asleep: the stream of thoughts does not subside in any way, and then meditation with counting sheep comes to the rescue.

Meditation allows you to break the cycle of unpleasant thoughts, switch, uses the effect of the vigilance decrement confirmed by science.

Is it possible to prevent the very cause of stress?

Meditation is a great stress reliever. But will you meditate every time something doesn't go according to plan? Here I am no.

This story about meditation could be completed, but the effect of the vigilance decrement has one more feature noticed by D. Broadbent — not so much attention decreases as its resistance to react increases .

Meditation and vigilance decrement increase resistance to react to new stress.
For example, if someone was rude, a person who has been trained in meditation is more likely to have a “window” with a choice: to be rude in response or to wish health and longevity.

The point is not what exactly to choose, but that there is a choice, otherwise a person is ignited like a match for any irritant.

Either you choose, or your boss or the cashier will make the choice.

The skill to notice is called awareness and is pumped through meditation. In meditation, you notice that you are distracted and return to the object. It is the same in life: if you notice that now you will be carried to the wrong place, then half the battle is done. It remains only to make the right choice.

See if you can notice and purposefully reverse your train of thought when things go wrong. If you often regret actions in the heat of the moment, then you should think about increasing awareness through meditation.

Types of meditation

Few people can go into meditation at the snap of their fingers. Therefore, most meditations begin with auxiliary "crutches". For example, counting the number of exhalations, scanning the body, staring at the palm - this is not yet meditation, but attunement to it. It is needed in order to reach the state of meditation, when the mind is no longer distracted.

Over time, you will be able to enter into meditation without a long setup.

When the state of meditation is reached (this is called Dhyana in Sanskrit), it's time to decide what to do next.

Meditations come with different goals and objects of meditation.

If you want to restore strength and develop awareness - look towards simple objects that do not spend attention on their maintenance, such as breathing.

The original technique with an object on the breath is called Anapanasati, and this is the technique that Siddhartha Gautama Shakyamuni is said to have used before he became a Buddha. This is Buddhist meditation with strict observance of the stages and technique, which is characteristic of Buddhism as a whole.

Breathing is the most versatile object of meditation because it happens automatically. At the same time, beginners have difficulties with this technique: it is not so easy to capture its shades in different parts of the body and at the same time not affect its natural course.

Although Anapanasati in its pure form of 16 stages is practiced mainly by monks, the first four are quite accessible to everyone and give a steady concentration.

My teacher briefly about the practice of Anapanasati.

If you want to experience pleasant emotions or ease fear , look towards mantras - specially designed sequences of sounds. This meditation is called Japa .
For example, the mantra AUM, consists only of the basic sounds A, U and M, from which all the others are obtained with the help of the language in the same way that all colors can be obtained by mixing red, green and blue. The master puts logic into the sound and rhythm, so you should use the original sound without translation into Russian or English.

In Japa meditation, the object is the mantra, its sound and meaning. The meditative state is achieved by monotonous repetition, and the weakening of fear comes from switching attention to the mantra and thinking about the meaning of the mantra, in comparison with which fear will seem like a mere trifle.

Note the difference between a musical mantra and the rhythmic chanting of the same mantra by a specially trained person. Music is aesthetics, Mantra is a “can opener” for opening the mind (from Sanskrit: Man - mind, Tra - tool).

If you want to work with beliefs , such meditations should end with visualization. They are especially loved by psychologists and coaches for eliminating “toxic” beliefs: “I can’t do this”, “I’m too old for this”, “you can’t even catch a fish from a pond without difficulty”, etc.

You can eliminate the unnecessary, or you can instill the necessary: ​​the mind gets used to what is observed in visualization, and it begins to seem quite ordinary in real life, it simplifies the onset of what was observed.

If you need to find a solution to a complex logical problem - such meditations should end with careful observation of incoming solutions. Such meditations are suitable for those who think a lot logically and creatively: programmers, designers, architects and others.

What is important to know about meditation:

• The main enemy of meditation is the feeling of guilt from time spent doing nothing. Therefore, set aside time for it in advance. Decide for yourself that this time will be spent on improving everything that happens during the day. The “important” thoughts about work and play can wait.
• It may seem incredibly difficult to focus on an object: stare at one point for a long time or feel breath on the tip of the nose. But this is the process. Just bring your attention back to the object.
• Don't try too hard to achieve meditation, don't expect special sensations or "special effects". The more you wait for something, the harder it is to come, because waiting is the thought that came in from the back door.
• It was easier for me to start with guided meditations - when the voice leads and tells what to do.
• It is better to meditate for 5 minutes every day than for an hour once a week.
• One simple meditation that can be done at any time is better than 7 different meditations for different occasions.
• Start small: 3-5 minutes a day will be enough to start.
• Meditation is not a dream or a trance - the mind is chained to a monotonous object in order to refresh the "taste buds" and experience clarity. But if you fall asleep, it's okay.
• Because meditation brings a lightness that many have not experienced in years, tears can come. This is normal, especially for brutal people who have been told not to cry. Treat this as a psycho-emotional relief.
• Meditation is not suitable for the treatment of clinical illnesses such as depression, but may prevent their onset because it reduces stress and promotes emotional release.

How to deal with esotericism

If you ask a person if he meditates, then for sure the moment will be awkward: will they think that I am in a sect, I perform rituals with candles, incense sticks and other esoteric to “raise vibrations”. Therefore, many meditation applications try to disown as much as possible everything that has at least a hint of esotericism and “overdry” meditation too much.

Artistic descriptions of the effects of meditation are quite logical:

"In meditation you can feel levitation" sounds fantastic. But if you sit for 30-40 minutes, then the body will really become numb, and nothing below the neck will be felt. It's an unusual feeling - no wonder it's been so colorfully described.

"In meditation you can observe the aura" - try to look at one point for a very long time without taking your eyes off. Gradually, the boundaries of bright and non-bright objects will “imprint” on the retina and create an aura effect.

“In meditation you can see special effects” — if you hold the brain for a long time and confidently on an object with your eyes closed, then it will magically start drawing circles and spots on its own, apparently from hopelessness.

Unfortunately, if you thoughtlessly cut out ALL esotericism, then Sanskrit mantras and mandalas will go under the knife, which could be replaced with Russian mantras and a boring point for meditation. In this case, not only part of the essence will be lost, but also the charm of the process.

Esotericism in some cases protects the hidden meaning, in others it advertises superpowers. Somewhere it does not exist at all, somewhere it is “terry”. But definitely a lot of time and effort has been spent on creating meditation tools. Therefore, treat esotericism calmly and judiciously: take what works for you personally.

If a tool works for you, then use it regardless of what others think.

Conclusions

• Meditation is like a lubricant: it becomes difficult for stress to stick to you. The more “slippery”, transparent and flexible a person is, the less situations he is caught by. Conversely, if he is conservative and inflexible, then the simplest aspects of life will be a huge problem.
• Meditation is simple doing nothing, but due to the fact that a person has forgotten how to be still, whole techniques and “crutches” are required to keep attention on the object. Understanding how the vigilance decrement works will help you achieve a state of meditation, no matter what method you use.
• Meditation is not a cure for everything, but it allows you to regain a pleasant state and maintain it without side effects.

In life, something constantly happens not according to plan, but it is not at all necessary to worry about anything. I want you to do things that are really important to you, not to waste your nerves on the little things in life, and for this you will need a meditation tool.

What's next?

Sitting with your eyes closed, you can do quite a lot of things: from meditation to very obscene things. To understand how well a person meditates, personal wearable devices are being created.

You can find out what someone is thinking about without special equipment.

In the setting for meditation, counting of breaths is often used: "count to ten and start over." If you start counting automatically, you will find yourself somewhere around eighteen.

This is the principle behind the MindCraft: The Art of Meditation application. The idea of ​​its creation just came to me in the process of "doing nothing".

The app helps you learn how to meditate with an object on your breath. The task is to press the button on the right with each exhalation. Counting to ten - on the button on the left. And so on until the "lotus of awareness" grows.

More clearly on the video.

As soon as you start thinking about repairing the hallway, you will definitely forget to switch sides and the app will remind you of it.

Try to complete all 8 lessons of 5 minutes without fail.

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