It may come as a surprise to learn that you can meditate anywhere and at any time, allowing yourself to access a sense of tranquility and peace no matter what's going on around you.
  1. Close your eyes.
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    Meditation can be performed with the eyes open or closed, however as a beginner it may be best to first try meditating with your eyes closed. This will block out any external visual stimulation and prevent you from becoming distracted as you focus on calming your mind. When your keep your eyes open, you will need to keep them "soft" - that is, not focused on anything in particular. However, you don't want to go into a trance-like state either - the goal is to feel relaxed but alert.
  2. Follow your breathing.
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    The most basic and universal of all meditation techniques, breathing meditation is a great place to start your practice. Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns, just breathe normally.
  3. Repeat a mantra.
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    Mantra meditation is another common form of meditation, which involves repeating a mantra (a sound, word or phrase) over and over, until you silence the mind and enter a deep meditative state. The mantra can be anything you choose, as long as it is easy to remember.
  4. Concentrate on a simple visual object.
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    In a similar way to using a mantra, you can use a simple visual object to fill your mind and allow you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many people find easier when they have something to focus their gaze on.
  5. Practice visualization.
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    Visualization is another popular meditation technique, which involves creating a peaceful place in your mind and exploring it, until you reach a state of complete calm. The place can be anywhere you like - however, it should not be entirely real, it should be unique and personalized for you.
  6. Do a body scan.
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    Doing a body scan involves focusing on each individual body part in turn and consciously relaxing it. It is a simple meditation technique which allows you to relax the mind as you relax the body.
  7. Try heart chakra meditation.
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    The heart chakra is one of seven chakras, or energy centers, located within the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace and acceptance. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world.
  8. Try walking meditation.
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    Walking meditation is alternate form of meditation which involves observing the movement of the feet and becoming aware of your body's connection to the earth. If you plan on performing long, seated meditation sessions, it is a good idea to break them up up with some walking meditation.
  9. Practice mindfulness in your everyday life.
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    Meditation doesn't have to be limited to strictly defined practice sessions, you can also practice mindfulness throughout your day to day life. For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions. You can also practice mindfulness while you eat. Try to become more aware of your body's movements and how you feel in the present moment. This is living mindfully.
  10. Try to meditate at the same time every day.
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    It is important that you make an effort to do your meditation practice at the same time each day. This way, the meditation will quickly become a part of your everyday routine and you will feel its benefits much more profoundly. Early in the morning is a good time to meditate, before your mind becomes consumed with the stresses and worries of the day.
  11. Understand that meditation is a journey.
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    The purpose of meditation is to calm the mind, achieve inner peace and, eventually, reach a higher spiritual dimension, often referred to simply as being. When starting off, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier and more at peace at the end of your practice, you will know that your meditation was successful.
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