Meditation has many health benefits and is a highly effective way to relieve stress and maintain a healthier lifestyle.1 With practice, meditation becomes both more of an easy habit to maintain and more of an effective one as well, given that it builds resilience to stress over time.
Putting in the effort to learn and practice meditation can actually transform your experience of stress in your life. There are many different ways to meditate, and this technique is one of the most basic. With practice, you can use this technique to feel inner peace whenever you need it.
Basic Meditation Practice
Here’s how to begin a basic meditation practice:
Step 1: Get Into a Comfortable Position
Choose where and how you’ll sit. Many people like to sit in a comfortable chair while others prefer to sit cross-legged on the ground. You want to be able to completely relax while still staying awake.
Ensure that your posture is correct. It is easier to stay awake through long meditations if your back is straight. If you begin your meditation practice with this in mind, your body will become used to the position as you move on to longer periods of time.
Tip: Should you feel your shoulders slump while meditating, simply straighten back up. A straight back will also prevent soreness during longer meditations.
If you choose to sit in a chair, sit toward the front of the seat and place your feet firmly on the floor. This will improve your posture and help you concentrate on your practice.
Step 2: Close Your Eyes Gently
When you are in a comfortable position, look into the distance with a soft gaze, then slowly lower your lids. Keep your jaw slack and slightly open as well. You want to relax all of your facial muscles.
Tip: Do not squeeze your eyes tight. If you feel your face tighten, slowly open your eyes, refocus on that soft gaze and lower them again.