Learn more about meditation with this collection
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Be comfortable in a quiet place
To get started, it doesn't matter whether you sit or lay down as long as you are comfortable.
You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.
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Focus on your breath
As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat.
Try your best to be as focused as possible.
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Feel your body
Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath.
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Benefits of meditation
...include stress reduction, sharpened concentration, and improved circulation to start.
Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.
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Become "present"
Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?
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How to Sit
If you can sit on the floor, have blankets or a cushion to sit on.
Try a cross-legged position like sukasana. If cross-legged isn't comfortable, try virasana. If you can't sit on the floor, that's fine too. Find a chair where you can sit up straight with both your...
Don’t get caught up in the how
Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.
Hand Positions
You can try any position you have seen, but you can also just place your hands in your lap or place the hands on your knees with the palms up or down. Find a position that is comfortable for you.
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