Learning how to meditate can seem a little complicated. That’s why I decided to provide you with a few steps that you can follow to teach you how to meditate. Just set a timer for 10-15 minutes and begin your daily ritual of meditating:

  1. Drop any expectations: Don’t meditate to “feel good”. Meditate to accept what is. If you go in with an outcome in mind, you’ll be creating resistance and defeating the purpose.
  2. Sit or lie down: There’s no strict rule with sitting or laying down. Whichever feels right. But if you feel sleepy, sit upright.
  3. Breathe: Become aware of your breath. Notice the start of your breathe, the pauses between inhales and exhales and the pause at the end of your breathe.
  4. Feel your inner body: Bring awareness to your inner body. If you can’t, become aware of your hand. Ask yourself, “If my mind was in my hand, how would that feel?” And observe that feeling.
  5. Focus on the quietest sound: Whether your at a loud place or quite room. Focus on the quietest sound and become aware of it. Your mind becomes still.
  6. Whatever is happening, should be happening: When thoughts arise, view them as like your viewing the clouds pass by the sky. Or listen to them a though you’re listening to the radio.
  7. Be the witnessing presence: Notice how it feels like to be inside your body. Notice how it feels like to ‘be aware of being aware’.
  8. Focus on emotion: Rather than focusing on the thoughts, focus on the emotion that the thought brings. Don’t judge it as good or bad. Just let it be there and observe it.
  9. Effortless effort: Don’t try too hard. If you can’t focus on your inner body, accept that you can’t. If you want to stop meditating, accept that you feel that. Don’t strain yourself too much
  10. Stay mindful: When your timer is up continue your day with bringing awareness to whatever you it is you do. Stay mindful, my friend.

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