This simple guide walks you through twenty meditation steps and tips that are easy to follow. If you follow them in order, you’ll get the most out of your practice.
1. Find a quiet space
Before you start, find a quiet room to meditate in. It doesn’t have to be completely silent, but the less noise, the better.
2. Get comfortable
Take out contact lenses if they bother you with your eyes closed, loosen tight clothing, and settle in.
3. Choose your position
Lie on your back or sit upright in a chair. You can also try the lotus position (crossed legs), but if it’s uncomfortable for you, skip it.
4. Relax your body from feet to head
Take a deep breath and relax your muscles, starting with your feet and ending at the top of your head. Some muscles will be harder to relax than others. Focus on them for ten seconds or more, and if one gives you trouble, move on and come back to it later.
5. Breathe deeply
Once your muscles are relaxed, take several slow, deep breaths until you notice a shift, like a slight pressure or tingling sensation. This is normal.
6. Stay still
Don’t move or open your eyes yet. Take two more deep breaths and let go of anything that no longer serves you.
7. Go deeper
Relax your mind and body even more and focus your attention on the space between your eyebrows. Stay here until you feel another shift.
8. Notice what you feel
When you’re ready, slowly open your eyes and take another deep breath. Notice whatever you feel. It may be hard to put into words, and that’s fine.
9. Don’t judge what comes up
Always allow yourself to relax and experience whatever comes up, no matter how strange the thoughts or images seem.
10. Try a visualization
This step is optional. Picture a column of warm golden light rising from the base of your spine, and stay with the image as long as it feels good.
11. Clear your mind
Close your eyes for a few seconds, exhale fully, and clear your thoughts before taking another deep breath.
12. Stretch
Stand up slowly and stretch your muscles.
13. Ease back in
Give yourself a few quiet moments before jumping back into a busy task, so you can hold on to the calm.
14. Write it down
After each meditation, record anything you remember, no matter how small, along with how you feel. This makes it easier to track your progress.
15. Meditate anywhere
You can meditate anytime, anyplace. All you need is somewhere to sit and enough privacy to feel at ease.
16. Pick a regular time
Morning meditation can help clear your mind for the day ahead. Whenever you choose, try to meditate at the same time every day.
17. If something feels off
If something feels uncomfortable during meditation, take a deep breath and imagine your body getting lighter until the feeling passes. If it continues, go back to the relaxation steps or simply end your session.
18. If something feels good
If something feels good or surprising, go with it rather than fighting it.
19. Try guided meditations
If you feel uncomfortable meditating alone, start with guided meditations. There are many out there, so find one that works for you.
20. Know its limits
Meditation is not a replacement for therapy or medicine. If you need help with something, please seek professional advice. Meditation is a tool for self-care and growth, not treatment.
A few final thoughts
The purpose of meditation isn’t just relaxation. It’s also a tool for self-discovery, which is why you shouldn’t judge the thoughts that come up. Try not to overthink while meditating, because that can stop the process altogether.
Some sessions will feel like nothing happens, while others bring something you weren’t expecting at all. Give yourself enough time and space for those moments, and take note of everything that came up afterward, no matter how small.
Get the free self-care checklist
One printable page with simple habits for your body, mind and home.
