Meditation

How to Meditate Properly: 5 Tips To Make You an Expert Now

There is a lot of conflicting info about how to meditate. Don’t worry; here are tips on how to meditate properly so that you can meditate like an expert.

Denise Everheart
how-to-meditate-properly

Topics covered:
Introduction
How to meditate infographic
Taking the seat
Dropping preconceived concepts
Do not try to control the mind
Keep breathing
Learn from an expert
Bonus tip from a master of meditation
Types of meditation practices

 

Allow me to introduce myself. My name is Denise Everheart. I have been practicing meditation for 50 years. I have also attended many advanced meditation programs over the decades and taught meditation in various capacities for over 20 years. You could say I’m a bit of a meditation expert. I would say I am definitely a meditation enthusiast! 

For many, the word “meditation” triggers feelings of failure and defeat. Quite often, when friends and family hear that I meditate daily, their responses range from, “I could never sit still” to “I tried once, but I couldn’t stop all my thoughts.” Some have even shared that they tried to learn on their own or by reading a book but gave up. 

Between misconceptions about meditation and trying to teach ourselves something that really requires the guidance of an experienced meditation teacher, it’s no wonder that so many of us feel that we cannot meditate at all. But I am here to tell you that anyone, yes even you, can learn how to meditate! 

To start, check out this infographic about how to meditate.

how to meditate infographic

Here are my five tips to help you launch a successful journey into the beautiful world of meditation. 

#1 Taking the seat

Although this might seem like an obvious point, proper meditation posture is vital. It’s always advisable to sit when you meditate instead of lying down. That doesn't mean you have to sit in the lotus position. You can sit cross-legged or in any way that keeps your back straight but relaxed.

Whether you sit on a sofa, chair, or the floor, make sure you don’t lie down or recline your body. Lying down tells the body it’s time to sleep and may result in deep sleep rather than deep meditation. 

meditation benchSitting with a straight back is also important. However, feeling comfortable is equally important to ensure a quality meditation session. 

Using a meditation cushion or pillow under your sit bones will help you keep your back straight. But if you are struggling to find a comfortable position, there is no shame in using a chair. Just make sure the chair isn’t too fluffy and comfortable—you don’t want to sink into the chair; you want to sink into meditation!

If you find yourself fidgeting or feeling distracted by aches in the body, practice some yoga beforehand to release any physical tension. Even shaking out your hands prior to meditating can help. These tips will allow you to more easily relax into a seated pose for the duration of your meditation.

#2 Drop any preconceived ideas

sitting meditation

We have all seen pictures in magazines or on TV of a person meditating, sitting perfectly still with a serene smile on their face. We instantly imagine that they must be experiencing a blissful state of enlightenment rather than acknowledging the reality that they are just a model posing. 

Or we heard a friend brag about their amazing, blissful experience during one of their meditation sessions. And if we have read any books on the subject, we have likely added even more ideas about what meditation should look and feel like. 

When you take all these concepts with you when you sit for meditation, it is no wonder that you may feel frustrated and, sadly, may even give up the pursuit of inner peace. See, we tend to attach judgments to any meditation experience. 

We think that a “good” meditation should look and feel a particular way. And if our meditation doesn’t look and feel like that preconceived idea, we might not stick with a daily meditation practice. In fact, we might think we’re ”bad” at meditation and stop before we have experienced many benefits. But if you can drop all these concepts and just stick with it, your meditation habit will yield amazing results over time.

The most intelligent thing to do is to drop any preconceived ideas about what meditation should look and feel like. Give meditation a chance to surprise you!


#3 Do not try to control the mind

walking meditation

Ready for a trick question? Who here thinks a good meditation is one where you have no thoughts? 

If you raised your hand, you’re not alone! Meditation is often equated with not being bothered by our thoughts that otherwise seem to be stuck on a treadmill with no off button. We expect meditation to give us that off-button access! But what if I told you there isn’t an off button?  Well, not exactly. It’s more of a volume control knob. And the first secret to accessing that thought volume control knob is just to let your thoughts be. 

That’s not to say that we should entertain a ‘thought stream’ during meditation. Thoughts come, and thoughts go. Just like watching a river flowing, we can observe our thoughts as they pass by and drift away. This acceptance that thoughts are part of meditation will go a long way toward improving your meditation experience. The point here is not to resist thoughts otherwise we are just creating mental turmoil

It’s hard to have a successful meditation when you are wrestling with your thoughts! 

Here’s an image for you— you’re a sumo wrestler trying to pin down just one thought, with a long line of thoughts in a queue you think you have to tackle! Pretty exhausting, huh?!

#4 Keep breathing

deep breath
The biggest secret to effortless meditation is in our breath. Why would how we breathe make a difference in our meditation experience? First, our breath is connected to the present moment. Our thoughts may be of the past and the future, continually oscillating back and forth, but the breath is only in the present moment. 

When we use breathwork (breathing exercises) before sitting for meditation, we are able to access that thought volume control knob and begin to turn it down more and more. Thoughts become quieter and less dominant, giving us that clarity of mind we all crave.

There are a myriad of breathing techniques available these days. As many as there are meditation techniques. It’s like a self-care jungle out there! If you want to try out a couple of breathing techniques, here are two that I recommend:



#5 Learn from an expert 

experienced teacher

One of my most used mottos in life is to protect my mind at all costs. I learned this wisdom from my meditation teacher, a master of meditation, Gurudev Sri Sri Ravi Shankar. I think anyone who has witnessed someone losing their mind or seen what happens to the mind after a stroke or Alzheimer's takes hold would agree that your mind is one of the most precious things in life. 

We should do everything we can to save and protect our minds, including learning how to properly meditate from an expert. Why risk going into the jungle on your own? 

If you want to meditate like an expert, learn from an expert! We don’t seek to learn how to dance from a novice, and we don’t try to learn a new language from someone who can only speak a few words. It makes sense when it comes to meditation that we also learn from someone who has been properly trained.

Learning from a certified teacher sets you up for success so you can avoid any snakes in that proverbial jungle! A certified teacher knows precisely how to guide you through the learning process and any challenges you might encounter with a daily meditation practice.

I can personally vouch for the meditation instructors that are trained through the Art of Living Foundation. The rigorous training to become certified instructors for these courses involves thousands of hours. If you want a mantra meditation technique, Sahaj Samadhi Meditation is by far the best that I’ve experienced. For a breathing meditation technique, SKY Breath Meditation is phenomenal! I practice both of these meditation techniques every day without fail. 

Find a meditation class near you now.

 

Benefits of meditation

Even a basic meditation technique can offer some benefits for your mental and physical health. But when meditation becomes a part of your everyday life, you will begin to see deeper benefits like these:






Can kids meditate and get the same benefits?

Yes! Read Meditation for Kids Can Help With Focus, Sleep and Stress! to learn more.

Bonus tip from a master of meditation

Gurudev Sri Sri Ravi Shankar

According to Gurudev, “Meditation happens with the attitude, ‘I want nothing, I do nothing, I am nothing.’” What does each of these really mean?

To say “I want nothing” is to drop any desire for any experience, be it a deep meditation experience or thought-free meditation, or even a desire for something outside of meditation- at least for the time spent in meditation itself. After meditation, desires are ok.

To have the thought, “I do nothing,” is to realize that meditation happens not from effort but from effortlessness. Gurudev says, “Meditation is the art of doing nothing and letting go.” 

And the one that often trips people up, “I am nothing.” This means to drop any sense of “I am somebody.” I am a “good” meditator. I am a “bad” meditator. Drop all the roles and identities you carry with you throughout the day and just be. 

These three keys to meditation are invaluable.


Types of meditation practices

basic mindfulness meditation
Mindfulness meditation practices 

This type of meditation practice has seen a recent surge, though many find it difficult to concentrate and remain in the present moment.

Guided meditations 

Guided meditations provide simple, gentle instructions to help you settle into meditation. Guided meditations are commonplace now and can be a great place to start your journey. One method is to listen lightly without focusing on the instructions. The other method is to focus and visualize as you listen.

Though visualization can be contrary to deep meditation, many beginners find this method relaxing. To understand the difference between meditation and visualization, read our article here.

A body scan meditation is an example where the listener isn’t too focused on the words while using light attention on various parts of the body. Learn how to do a body scan meditation here.

Some of the best resources for guided meditation are meditation apps. Check out ours here. You can also check out our YouTube channel for dozens of amazing free guided meditations.

Unguided meditations

Even basic mindfulness meditation practices can be challenging, especially for beginners. Though mostly unguided, mindfulness training requires a good deal of effort. Many long-term meditation practitioners find that mindfulness increases organically.

A walking meditation could easily be part of your everyday routine while you practice mindfulness walking in nature or on city streets. If you're lucky, you may also have access to a labyrinth for your walking meditation, like the one at the Art of Living Retreat Center

Mantra meditation practices

Mantra meditation may be intimidating, but it’s actually easier to practice than most might think. Sahaj Samadhi is well known for its effortlessness to experience deep meditation. 

Breath-based meditation practices 

Using the breath as a tool for meditation is both simple and highly effective. We all know the calming benefits of a few deep breaths. But there is a doorway to deeper meditation when the breath is used in specific ways, like with SKY Breath Meditation.

What makes a meditation practice a good one?

meditation-practice
Remember inner peace and that seemingly elusive blissful state I mentioned earlier? Well, a good meditation practice should put you on the path to these experiences, but the best place to find results is in your daily life after you have meditated. 

If you do not experience an increase in joy and other positive emotions outside of meditation, then you may need a new technique. 

If you are looking for a regular meditation practice beyond a simple guided meditation and want to experience:













…then I recommend you learn SKY Breath Meditation. The beauty of SKY is that it works with the breath to take you effortlessly into a deep meditation that also gives great results in your daily life. The list above is just the tip of the iceberg when it comes to benefits from SKY. 

And because SKY is taught live (not recorded), you’ll have the guidance of a certified instructor to ensure you know how to meditate properly. They will also be available to answer your questions during and after the course.

If you’re ready to learn to meditate properly, register for The Art of Living Part 1 course, which features the SKY Breath Meditation technique. 

There’s no time like the present moment to learn how to meditate!

ART OF LIVING PART I COURSE Discover Gurudev Sri Sri Ravi Shankar’s ancient secret to modern well-being

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