How to Meditate

Keep in mind as you read this that there is no right way to meditate and there are many different styles of meditation. This is just one way of many to practice meditation.

My usual time for meditation is in the evening just before bed. I find it helps me to relax and more importantly, to calm my racing mind. I sit on my bed with my back against the headboard. Sometimes my legs are out straight in front of me, other times my legs are crossed Indian-style. When I am at work I sit in my desk chair with my back against the back of the chair. If I am very agitated I will stand and stretch to the ceiling or do the tree pose or downward facing dog pose from yoga.

When I am sitting my hands are usually in my lap facing palm up with my fingers relaxed. In John Gray's book, How to Get What You Want and Want What You Have: A Practical and Spiritual Guide to Personal Success he suggested that as you meditate you can feel energy entering through your fingers. I find that waiting for the feeling can help to keep me focused or gives me something to focus on.

I generally keep my eyes closed while I meditate because I am a visual person and easily distracted. It helps me to stay focused on what I am doing instead of looking around at all that needs to be done.

I try to keep my breaths slow and even and I try to breathe relatively deeply. Some of the books I have read suggest breathing normally but paying attention to your breathing. Others suggest breathing in and breathing out for so many counts. Which ever method you choose, spend a few moments at the start of your meditation just paying attention to your breathing. If you only have a few moments, then just that much will help you calm down and will clear your head.

Depending on my mood and state of agitation I use one of several thoughts as I meditate. In his book The Spontaneous Fulfillment of Desire: Harnessing the Infinite Power of Coincidence, Deepak Chopra suggests using the syllables so-hum as you breathe in and out. This gives me something to concentrate on if my mind is jumping all over the place. If I have a friend or family member that needs support I will concentrate on sending love and peace to them. If I feel I want to escape I imagine a haven or take a mental tour beyond our galaxy. There are several guided medtiations I have used. I also sometimes just sit quietly and listen to all the sounds near and far.

My meditation periods last anywhere from a few seconds if I am at work or around my kids and something needs my immediate attention. In the evenings if I have time I will sit in meditation for up to 30 minutes.

If you don't feel what this article describes will work for you, please read our Resources page to find other articles about how to meditate. Feel free to pick and choose what you like from among the various practices until you find what works for you. That is how I did and how I reached my own approach. Please share with us your own meditation practice.