How to meditate correctly? A step-by-step guide covering posture, breathing techniques, and focus. Enhance your mindfulness journey with MriyaRun tools.
Meditation Practice: How to Meditate Correctly by Brett Blumenthal
Author: MriyaRun Team (based on Brett Blumenthal's insights)
Meditation often seems like a complex skill reserved for a few. In reality, it is a simple tool available to anyone seeking peace and clarity. In this guide, we break down the steps to help beginners turn meditation into a daily habit.
The Foundation
- Make a Commitment. Start small. 5 minutes a day is perfect for beginners. Aim to gradually increase this to 20 minutes. Be patient; habits take time to build.
- Choose a Place. Find a quiet spot—a park, a room, or a beach. The key is minimal noise and no distractions .
- Pick a Time. Early mornings or late evenings are often best for uninterrupted practice. Use a timer.
- Adopt a Posture. Comfort is crucial. A traditional seated pose with a straight back and hands on your knees helps prevent drowsiness .
- Set a Goal. Why are you meditating? To relieve stress? To clear your mind? Remind yourself of your purpose before each session.
Techniques for Focus
Concentration is the cornerstone of successful meditation. Try these methods:
- Focus on Breath. Observe the air filling your belly and lungs, and leaving your body .
- Counting. Count to five on the inhale and exhale. Or count breath cycles from 1 to 10 .
- Mantras. Repeating soothing words can bring a sense of peace and enlightenment.
- Visualization. Focus your gaze (real or imagined) on a meaningful object like a flower or symbol .
- Body Scan. Mentally scan your body, noticing sensations of tension or relaxation from head to toe .
Wandering Thoughts?
If thoughts intrude, don't judge yourself. Simply acknowledge them and gently return your focus to your breath. Be kind to yourself.
Growing Your Practice
- Schedule: Start with 5 minutes for the first week. Increase to 10, then 15, aiming for 20 minutes by the fourth week.
- Frequency: Once comfortable, try meditating twice a day.
- Explore: Research other styles like Transcendental Meditation, Qi Gong, or Tai Chi.
Pro Tip: To capture the clarity gained from meditation, use the MriyaRun Gratitude Diary. For deeper emotional insight, explore the Emotional Intelligence Diary.
- Mriya.run: Space for Conscious Change. Learning, Practice & Tools
- Tools & Resources
- Meditation Practice for Beginners: Brett Blumenthal's Guide