How to meditate (in 12 steps)

According to Oxford, to meditate is to think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes, or as a method of relaxation.

In my own words, to meditate is to think deeply or carefully.

Meditation is not the same as mindfulness. Meditation is one of the best ways to practice mindfulness, but it is just one of many practices that aid in the pursuit of a more mindful mind.

Another way to practice meditation is in the form of written or spoken discourse expressing considered thoughts on a subject (like voice memos and journaling).

The more common technique of sitting in observance with or without a guide is just one of many ways to meditate.

What comes to mind when you think of meditation?

For a long time, I pictured a monk figure dressed in deep maroon and gold robes sitting cross-legged on a mountain, hands on his knees, finger, and thumb touching on each hand, humming rhythmically, the wind gently flowing, and the sun slowly rising.

Though this may certainly be the case somewhere in the world, there is no defined description of meditation, which is what makes it so beautiful.

Simply pondering one’s thoughts is as meditative as sitting crosslegged on a mountaintop top humming steadily to the wind.

Once we allow ourselves the freedom to define meditation in our own terms, then we can truly benefit from the practice.

For me, meditation was defined during some challenging years in college. I was often stressed and busy with my work and school load, and my anxiety held a viper grip on me. Deep down, I was anxious, fearful, and worried about so much.

I couldn’t get out of my own head, and I was searching for something.

That something was peace of mind, though I didn’t know it at the time. Isn’t it strange how the things we seek in life end up finding us just when we need them?

Meditation found me, in the form of an app on a phone called Headspace.

After downloading the app, sometime in the summer of 2015, and sitting down for my very first guided meditation, my life began to change.

Quite literally. The moment was so profound that I can recall it in my mind’s eye so vividly it gives me chills.

What changed, or began to change, was how I viewed my mind.

Slowly but surely, I learned and chose to let thoughts go that would otherwise freeload in my mind, taking up much precious space.

I also began to see things I disregarded before. It was like I was waking up from a deep, unconscious dream where moments were clear but the majority was murky.

What I found was so simple it sounds ridiculous. What I found was attention.

But through attention, I also found calamity.

And through calamity, I finally let go of my anxiety, my fear, and my worry.

And with time, I found peace of mind.

The meditation that I have learned on that summer night and replayed at least a thousand times is described below.

Feel free to read through the steps and attempt them on your own.

1. Get in a comfortable, upright position, either sitting in a chair, on the couch, or cross-legged on the floor.
2. Begin with your eyes open, breathing deeply, and audibly, and noticing your immediate environment.
3. Slowly closing your eyes, take a deep breath, and let it all go.
4. Feel the subtle weight of gravity on your body, the hands on your legs, and your feet on the ground.
5. Listen to the sounds around you, not getting caught up in them, but letting them come and go.
6. Starting at the top of the head, scan down the body, slowly, and deliberately, noticing any physical comfort or discomfort.
7. As you scan down to the feet, you may notice the rising and falling sensation of the breath.
8. Take note of your breathing, beginning to count them if desired: 1 with the in-breath, 2 with the out-breath, all the way to the count of 10, repeating for a few minutes.
9. Now let the mind be completely free. If it’s been wanting to think, let it think at this time.
10. And now bring the attention back to the immediate environment.
11. Notice again the subtle weight of gravity on the body, the hands on your legs, and feet on the ground.
12. Slowly open your eyes, take a deep breath, and let it all go.

Congratulations on pausing for a few minutes and taking care of your mind! Meditation is a journey, and no matter where you are or when you begin, you are able.

Three More Things:

1. What is Meditation – Headspace (read)
2. 10% Happier Podcast (listen)
3. The Neuroscience of Mindfulness (watch)

Thank you for your time and attention in reading this post. It is a rare gift. Feel free to leave a comment or share this post. You can also buy me a coffee if you feel so inclined!