How to Meditate
Meditation is simpler than you think. Here are the core techniques, each with a different focus and feel. Try them all to find what resonates with you.
Before You Begin
Find a quiet space
You do not need a special room. Any quiet corner works. Silence your phone.
Get comfortable
Sit on a cushion, chair, or lie down. Keep your spine naturally aligned.
Start small
5 minutes is enough to begin. Consistency matters more than duration.
Be patient
Your mind will wander. That is normal and part of the practice, not a failure.
Body Scan Meditation
Progressive relaxation through the body. Start at your toes, move attention slowly to the crown of your head.
Breath Awareness Meditation
The simplest and most fundamental meditation. Simply observe your natural breath without trying to change it.
Loving-Kindness Meditation
Generate feelings of warmth and goodwill, starting with yourself and extending outward to others.
Open Awareness Mindfulness
Observe thoughts, sounds, and sensations without attachment. Let everything arise and pass.
Walking Meditation
Slow, mindful walking in nature. Feel each footstep, notice your surroundings with fresh eyes.