How to Meditate?
Meditation is a method that has been used since ancient times to focus on the mind, to understand the mind, and as a result, to reach a high level of awareness, that is, inner peace. As a result of scientific research today, the benefits of meditation have been understood even more.
Those who want to start meditation can find information on how to do meditation in this article. You can also find our article, which is a guide for those who are new to meditation, here: “Meditation Guide for Beginners”.
Preparation for Meditation
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Choose a quiet and peaceful place.
You can meditate indoors or outdoors. If you can't find a completely quiet place, don't worry. The important thing is that there are no very loud and distracting sounds such as car sounds, television and telephone sounds, human voices. -
Wear comfortable clothes.
Meditation has no special clothes. It is sufficient to wear clothes that do not restrict your movements and that you find comfortable. -
Decide on the meditation time.
It may take time to choose the time that works for you. You can decide by trying it. Meditating for too long does not mean you will get the most out of meditation. Meditating regularly, more or less, is more important than the time you spend meditating. -
Do simple stretches.
Nowadays, we spend a lot of time in front of technological devices. For this reason, a few minutes of stretching may be helpful before you start and sit down to meditate. -
Sit in a comfortable position.
You can sit cross-legged, on a cushion, or on a chair. It is important that you sit in a place where you feel comfortable. If you want, you can support your back with a pillow or you can take a cover, a cushion and hug it. -
Keep your eyes open or closed.
Beginners can choose to keep their eyes closed to avoid distractions from surrounding objects. But do as you are comfortable.
Beginning Meditation
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Follow your breath.
Just try to focus on your breathing. If you feel distracted, noticing the thought, release it slowly and gently return to your breath. It's natural to be distracted when you're just starting to meditate, don't worry. -
Free your mind.
Let go of thoughts of the past or the future and focus only on the present. It may be beneficial for you to focus on an object such as the breath to free your mind. -
If you have trouble focusing on the breath, focus on another object.
Focus on an object at eye level. This object can be anything like a candle, a vase or a glass. Focus enough that you can't see other objects around. -
Revive in your mind.
Visualize a place that you find peaceful, whether imaginary or real, and feel that you are there. For example, imagine that you are by the sea, try to feel the wind, the sound of the sea and the sunlight. Take in all the sounds and smells. Stay there as long as you want to stay. -
Do a body scan.
If you want, starting from the toes to the head; If you want, comb every part of your body from head to toes and try to relax. You can spend as much time as you want wherever you want.
How to Do Meditation at Home?
Contrary to popular belief, meditating at home is an action that does not take much time and will not put you in extra financial or moral effort.
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Identify your motivation.
Are you meditating for better sleep or to relieve stress? Ask yourself these questions and choose the appropriate meditation technique. -
Proceed step by step.
Once you've found the meditation that's right for you, start with as little as 3 minutes and then work your way up to longer ones. Take it step by step and do whatever you feel comfortable with. -
Choose the appropriate time and place.
Choose the best time for you to meditate at home. For example, after coming home from work, or as soon as you get up. You can also choose a comfortable and convenient corner at home where you can meditate.
How to Learn Meditation Free?
It may be difficult for you to allocate time for group classes, especially if you are working or studying. Private lessons can be financially challenging. But don’t worry! You can use Innerjoy to meditate for free. With the free 7-day Meditation Fundamentals 1 Program, you can start learning meditation, find the right meditation for you whenever you want, and reach your personal meditation coach online.
Remember that no one gets the full effect the first time they try meditation. That’s why it’s important to have continuity. Choose the type of meditation that suits you best, do what you feel most comfortable with. Don’t let the negativities worry you. It takes time to train the mind and you will see the benefits of meditation, which are scientifically proven, by going step by step.
