What are the steps to meditate?

[deorwine]

I need to relax more so i want to learn to meditate!

[amhlaoibh]

Mindfulness meditation has been one of the most widely researched forms of meditation and has been associated with benefits for stress, anxiety, depression, chronic pain, and many more physical and psychological problems.

In particular, mindfulness meditation focuses on connecting with the present moment. Instead of perpetually worrying about the future or the past, mindfulness teaches us to embrace our lives in the NOW. Through the regular practice of mindfulness meditation, one learns to enter into a state of “being” rather than “doing.” This means that we assume an attitude characterized by being non-judgmental, non-goal directed, and accepting.

Here are the steps for the meditation:

1. Find a comfortable place to sit- on the floor or on a chair.
2. Close your eyes.
3. Bring all of your attention to observing your breathing in the lower abdomen. This doesn't mean you should manipulate the breath, but rather just watch your body breathe naturally.
4. Maintain your awareness on the sensations associated with the raising and falling of the lower abdomen with your breath.
5. When you notice that you attention has drifted (and it will), simply redirect your awareness back to observing the breath. You may have to do this several times throughout your meditation. This is fine, just keep doing the redirecting.
6. It is also important to enter into a state of "being" rather than "doing" during your meditation. Also allow yourself to cultivate an attitude characterized by being non-judgmental, non-goal oriented, and accepting. This means that you are not trying to judge how well you are doing with the meditation but rather just allowing yourself to have whatever experience you are having in the present moment. You also are not trying to make yourself more relaxed or less depression. Let go of any expectations or goals. These only get in the way of your meditation. The benefits of mindfulness occur paradoxically-when you get out of your own way and let go.
7. Try to do this meditation everyday for ~20min per day.

You may also want to consider getting a guided meditation dvd to help you get started. Here is a resource.

[maximo]

prayer is meditation

[blathma]

Get your breathing under control. Learn to take in deep breaths and exhale slowly. Also make sure you're in a quiet area. Sometimes playing classical or sounds of the ocean type of music helps.

Breathing is the key!

[anthony]

You should really get a book or even a cd that has a guided meditation.

It's important to be relaxed enough that you have let go of other thoughts and distractions. Many believe that it is also important to 'ground' yourself, which I do when I meditate.

Then there are different types of meditations based on what you want to achieve, or free where you just keep your mind blank and let the images flow freely without holding onto any of them or try to direct them. This is my favorite type, unless I use a guided meditation for relaxation. For some reason, listening to the voice really helps me to let go and relax more.

[k¡ri]

There are 2 very different kinds of meditation.

1) To empty the mind.

2) To fill the mind purposefully - to concentrate on something specific - to ponder it - to consider it - to look at how this specific thing has an effect on your life. (Most people find a Psalm or Proverb to think about)

[halliwell]

http://www.freemeditation.ca/

pretty easy to follow instructions here

[cadwallader]

There are many excellent forms of meditation to practice, such as mindfulness meditation. It's important to be gentle with the mind-when thoughts and emotions arise in the mind during meditation. Once a thought/emotion enters your mind, observe it-making a mental note of it, then gently return to the breath. Practicing 'basic' Mindfulness Meditation: Find a quiet and comfortable place. Sit in a chair or on a cusion on the floor with your head, neck and back straight but not stiff. Put aside all thoughts of the past and the future and stay in the present moment. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. In mindfulness meditation one is 'an observer' of thoughts that arise in the mind during meditation. These thoughts are neither analyzed nor harshly judged but are recognized as they simply are: thoughts and feelings. They are not to be clinged to, for clinging causes suffering. We use the breath as an anchor. What does this mean? When a thought/feeling arises in the mind, we observe it-making a mental note of it, then gently return to the breath. This practice of mindfulness meditation requires patience and through daily practice - patience is cultivated and wisdom is gained. Remember not to be hard on yourself when your thoughts wander; be gentle with the mind, and simply return to the breath. Practicing Mindfulness Meditation - ten to fifteen minutes a day - for starters - is sufficient.

Here's a book which may be helpful in your meditation practices:

*"Mindfulness in Plain English" By: Henepola Gunaratana is an excellent step by step, nuts and bolts, how to manuel on the practice of Mindfulness Meditation. 'Mindfulness in Plain English' covers what meditation is, what it isn't, attitude, the practice, what to do with your body, what to do with your mind, structuring your meditation, set-up exercises, dealing with problems, dealing with distractions, sati or mindfulness, mindfulness vs. concentration and mindfulness in everyday life.

'''Mindfulness in Plain English' is definately one of the best beginner's books to use when starting to learn and practice mindfulness meditation.

Best Wishes to you on your meditation practices.