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We will walk you through how to meditate properly, the benefits of regular meditation practice, and the various styles of meditation. Free guided audio meditations and resources.
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- Overview
- Starting Your Practice
- Meditation Prep & Tricks
- Meditation Exercises and Resources
Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.
The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of
thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter.
This article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness.
Check out the full interview here.
Create a distraction-free space without phones or TVs and a comfortable place to sit.
Sit up straight on your cushion or chair.
An upright posture helps you focus on breathing as you inhale and exhale. If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.
Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them.
Rest your hands in a comfortable position.
Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.
Tilt your chin downward and close your eyes.
Determine what you hope to gain with meditation.
Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.
Perhaps you hope meditating will help you manage your anxiety and relax more.
Maybe you want to feel more present in your body.
Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”
Make or find a distraction-free area to meditate in.
Why is it hard for me to meditate?
You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice.
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How long should I meditate as a beginner?
- 28 sec
- 1.9M
Oct 6, 2021 · Not sure how to practice mindfulness? We guide you through various ways to introduce mindfulness in your life & share valuable resources.
- Ann Pizer
- Designate a Time. Many people like to meditate first thing in the morning, but if some other time of day is better for you, go with that. Just make sure you pick a time when you can consistently devote yourself to this practice.
- Create the Space. In addition to choosing a time, you also need to find a place for your practice. It doesn't have to be big or have any kind of special decor, but it should be away from household distractions.
- Warming Up. You may want to do a little warm-up yoga sequence before sitting, especially if you are going to meditate first thing in the morning. If you find you don't need to warm up, that's fine too.
- How to Sit. If you can sit on the floor, have blankets or a cushion to sit on. Meditation cushions called zafus are nice, but definitely not necessary.
Dec 8, 2023 · The practice of meditation is a simple way to boost physical, mental and emotional well-being. Dating back thousands of years, mindfulness meditation is the practice of gently training your...
Jan 6, 2023 · Want to practice mindfulness meditation but don’t know where to start? Follow these simple steps to know yourself up close and personal.
Jul 5, 2023 · Getty Creative. What Is Meditation? 8 Types of Meditation. How to Create a Simple Meditation Routine. How Do I Know If Meditation Worked? What Are the Benefits—and Drawbacks—of Meditation? Where...
