In The Zen: A Quick Guide on How to Meditate Properly

In a world full of stressors and distractions, staying calm, focused, and at peace is a superpower. The good news is that anyone dedicated and committed enough can learn this skill.

All you need is a quiet place, a few moments to yourself, and a quick guide on how to meditate properly (*wink wink*).

Imagine a superpower that allows you to transform a chaotic environment into a peaceful temple. That's the magic that meditation provides.

However, it only works if you do it properly, and that's what I'm here for. Let me show you how to get in the zen and stay there.

The Purpose Of Meditation

The world will not suddenly and magically turn into a paradise when you meditate. Meditation is not about changing the world, after all.

Instead, it's about changing how you perceive and navigate yourself in any environment. In other words, it's about going inward to find that deeper sense of calmness.

What does that bring to your life? Well, that depends, but generally, people who are practicing meditation do it for the following:

1. To Optimize Your Physical and Mental Health

Got high blood pressure, increased levels of anxiety, body pains, or even irritable bowel syndrome? Numerous studies have shown that meditation practices help reduce stress, which, in turn, reduces the aforementioned symptoms or conditions.

I know these advantages may sound too abstract that they're hard to believe, but clear neuroscientific proof of meditation being a powerful tool for improving brain health has been around since 2012.

Gaëlle Desbordes, a radiology instructor and neuroscientist at Massachusetts General Hospital, found that meditation alters our brains' activation patterns.

The brain scans of the participants showed that even after a meditation session, their abilities to focus their attention to the present moment break the cycle of negative self-focus.

2. To Improve Your Focus

Who would've thought that the antidote to our decreasing attention span is something as simple as sitting down and taking everything in? Daily meditation practice significantly improves attention, allowing you to stay focused for extended periods.

This is also why productive people include meditation when forming a morning-to-night routine.

3. To Solve Your Problems

Okay. When you meditate, the utility bills will still come, traffic is still a pain in the neck, trying to explain memes to your grandparents will still be challenging, and accidentally stepping on a Lego will still hurt like hell.

But like I said, meditation is about the relationship between your inner self and the outside world. Meditation gives you the mental fortitude to stand strong in the face of life's challenges, regardless of how big or small these problems are.

Meditation Techniques

Before we get to the steps, I must clarify something first; just because someone is meditating differently doesn't mean it's the wrong way to do it.

There are so many types of meditation and mindfulness practice, allowing practitioners to be as versatile as they can.

Nonetheless, it pays to be familiar with the different types of meditation techniques so you can execute them all and keep your meditation practice interesting.

1. Breath Meditation

Your breath is a powerful thing. Taking low, deep breaths brings more oxygen to your brain, helping you feel more relaxed with a refreshed mind. As you exhale, you release carbon dioxide trapped in your lungs, which helps discard your body's toxins.

Breathing meditation is like gradually slowing life down with every inhale and exhale. The fact that you're paying close attention to the natural process of breathing also keeps you focused.

Familiarizing yourself with different breathing techniques should help you maximize this method.

2. Mindfulness Meditation

"Today is a gift; that's why it's called the present." Mindfulness meditation is akin to saying "thank you" to the present moment. If you've been a GoalsWon follower or client for a while now, you know how powerful gratitude is, and mindfulness meditation builds upon that power.

This approach includes activating all your senses and observing (or absorbing) what's going on around you. What do you smell? What do you hear? How does your body feel? These questions are at the core of mindfulness meditation.

Including mindfulness meditation in your morning routine should also equip you with the mental fortitude to face whatever the day entails.

3. Loving-Kindness Meditation

"Woah, we're halfway there. Woah-oh, livin' on a prayer!" If Bon Jovi ever meditated, this is probably his favorite technique. The loving-kindness meditation is almost like saying a prayer, except that you're simply sending kindness to the universe and believing that the universe will send it back to you.

Loving-kindness meditation includes mantras or statements like "May I be well, may I be happy, may I be peaceful, may I be loved." It's like gently tearing down our negative worldview and seeing that the world can be kind.

4. Moving Meditations

Have you ever seen those videos of a group of elderly people practicing what looks like slow kung fu? That's tai chi! And it's one of the most effective techniques for promoting body wellness. If you're unfamiliar with that, perhaps yoga will ring a bell. Still not? How about walking?

All of these are meditation practices. The core of this type of meditation is gentle or flowing movements. The gradual improvement of your focus as you move is enough to quiet your mind. Some formal meditation even goes so far as to combine yoga or tai chi with mindfulness practices.

5. Guided Imagery Meditation

Have you ever had a meditation teacher? It's probably time that you try it out. This transformative experience uses memories or mental images to keep you grounded. A teacher (in-person or online, or even an app) guides you through the journey by asking you questions.

It's like traveling through your mind to rediscover experiences that brought you bliss, making you feel relaxed and improving the overall quality of your life.

6. Yoga Nidra

Yoga Nidra is unlike traditional medication practices. It often requires a meditation cushion, but a clean, flat surface where you can lie down should suffice. Similar to guided imagery meditation, it also involves a teacher or someone to guide you.

As you lie on the floor, your guide will instruct you to follow specific mindful exercises to bring you to an enhanced state of awareness and relaxation.

How to Meditate Properly: The Steps

How do you feel about acquiring the power to summon calmness amidst chaos, and clarity amidst confusion? Like any other potent, effective spell, using this power requires carefully following a series of steps to be effective.

If you're ready to dive in, here's how to meditate properly and set your world in order.

1. Settling

You can't be in the Zen if you're not in the zone. Before beginning your meditation practice, you must ensure you're settled in. Find a spot in your home where you can be as peaceful as you can be.

Sit cross-legged on the floor or find a comfortable position on your chair. You can even lie down if you wish to (especially if you're trying to meditate in bed to promote sleep quality). Close your eyes and allow your body to take it all in.

2. Breathing

Take a deep breath by inhaling through your nose and exhaling through your mouth. Visualize the air filling up your lungs and the oxygen reaching every cell in your body as you inhale.

Gently release the air. It doesn't matter if you make a sound, as long as the process of exhaling brings you a sense of calm. Do this continuously until you find your breathing's natural rhythm.

3. Checking In

Once you're settled in, conduct a whole body scan. Meditation, after all, is about your connection to your environment. Pay attention to your posture and slowly analyze the sensations coming from your body and whatever it touches.

Gently rest your arms on your legs and acknowledge everything you're currently experiencing from your senses. What do you smell? What can you hear? Is it hot? Do you taste anything?

4. Scanning

After the general check-in, it's time to hone in on specific body parts. Start from the head and work your way down to your toes. Spend around 20 seconds on each body part and observe for any discomfort or tension.

Repeat the process for each body part but this time, observe for body parts that feel relaxed. Then, slowly and gradually, turn your mind inward and be more aware of your thoughts.

It's very important that you don't try to change or manipulate them, just take notice. Shift this focus from your thoughts to your emotions. What do you feel? Again, simply take note of it and don't attempt to alter it as well.

Scanning as a form of focus technique in meditation should also increase your attention span in the long run.

5. Observing

The next step is to observe your breath. Again, it's not about "correcting" it but just merely observing. Take note of your chest rising and falling. Identify where the sensation comes from; belly, chest, or shoulder?

Are your breaths deep or shallow? Fast or slow? Long or short? Count every step of your breathing exercise. If you notice your mind is starting to drift off or some thoughts are rising to the surface, simply guide your mind back to the exercise.

6. Freeing the Mind

By "freeing the mind," I don't mean that it should be absent of thoughts, and free of worries. Instead, let your mind simply be itself. Let it wander where it wants to wander and think what it wants to think.

Don't pressure yourself into feeling calm and focused. If a thousand thoughts are bouncing around in your head, that's totally fine. Spend half a minute on this exercise where your mind has no restrictions for a while.

7. Finishing

Finally, end the session by focusing once more on the things happening around you. Notice how your body makes contact with the floor, the breeze of the air, your thoughts, and how you feel.

Slowly open your eyes and congratulate yourself for having completed the meditation session. Reflecting on how this experience affected your thoughts and emotions by the end of every session should also help you realize the value of meditation.

Tools That Might Help Your Meditation Practice

As the collective attention of the public continuously shifts towards health-conscious living, we are blessed with countless pieces of equipment that optimize our well-being.

Along with that come various helpful tools and materials for beginners. Meditation should be as fulfilling, relaxing, and calming as it can be with the following accessories:

1. Incense Sticks

Some believe incense sticks drive away negative energy from your environment. These tools have been deeply ingrained in multiple spiritual customs, which is why it's unsurprising that they find their way to activities like meditation.

Aside from their spiritual significance, incense sticks are also widely utilized in mindfulness meditation practice because of their fragrance. The mixture of oils and spices provides floral and woody aromas that help clear your mind.

2. Timer

Some of us probably don't have the time to spend 30 minutes to an hour meditating every day. We have to stick to a schedule. Otherwise, we might forget the time because we're too engrossed in our meditation session.

A timer is one of the most indispensable tools a beginner should have. It's better to have a specialized timer for meditation instead of using your smartphone.

Mobile notifications can lead to distractions, and the blue light that comes from the screen may also affect your circadian rhythm.

If you want to keep it simple remember even five minutes make a difference, our guide to it here!

3. Yoga Mat & Blankets

So, what about meditation exercises or practices that involve lying or sitting on the floor? Well, if you want a more comfortable experience, you can always invest in yoga mats and blankets.

Most blankets or meditation shawls are made out of cotton or silk, making them softer and more comfortable. On the other hand, yoga mats are made out of PVC and can be used for other meditation techniques like Yoga Nidra or guided imagery meditation.

4. Bells, Chimes, & Singing Bowls

If incense sticks stimulate your sense of smell, bells, chimes, and singing bowls are for your sense of hearing. These soothing sounds create a more calming environment, allowing you to enter a meditative state more effortlessly.

Bells, chimes, and singing bowls are often used before a session begins and after it ends. Nonetheless, they are sometimes utilized mid-session if a meditation teacher is present. Fun fact: singing bowls are also used for sound therapy!

5. Meditation Apps

If you're a beginner and have no idea how to start your meditation session, try some meditation apps or listen to some of the best meditation podcasts. It's like having a personal meditation guide in your pocket.

Test them out individually until you find the one that suits your needs so that it's easy for you to meditate anytime and anywhere.

Food For Thought:

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• When was the last time you meditated? How did it affect your disposition for the rest of the day?
• Which meditation technique do you find most effective for calming your mind? How can you integrate it into your daily routine?
• How often do you allow yourself to simply observe your thoughts without judgment?
• How do you handle periods when meditation feels less effective or enjoyable? What strategies can you use to stay committed to your practice?

FAQs

What is the correct way to meditate?

There isn't really a standard, "correct" way to meditate. What matters is that you figure out what works for you. As long as your mind is present and focused, you're most likely doing it right, regardless of the technique you're utilizing.

How do beginners start meditating?

Sitting comfortably with your eyes closed while paying attention to your breathing is almost always at the core of every meditation technique. It's one of the easiest ways to practice meditation, which is perfect for beginners.

How do I know if I am meditating correctly?

Every meditation session is a personal journey, which means the only person who can determine if you're doing it "correctly" is yourself. A reliable way to know if you're meditating properly is if you feel more aware, focused, and relaxed during and after the session.

Our accountability coach can guide you through your meditation and help you practice it properly. Moreover, our coaches can also help you reach your goals by setting daily targets for personal development.

What are 5 ways to meditate?

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1. Breath Meditation - breathing-focused meditation technique through the observation of each inhale and exhale
2. Mindfulness Meditation - staying present and enhancing one's awareness of his/her surroundings, thoughts, and feelings
3. Loving-Kindness Meditation - focused on sending out affirmations of compassion to yourself or other people
4. Moving Meditation - focused on mindful movements such as tai chi or yoga
5. Guided Imagery Meditation - utilizes mental images to create a peaceful and calming atmosphere

How long should I meditate?

A meditation session usually lasts around five to ten minutes, but the optimal duration is around 13 minutes. However, it depends on how long it takes you to feel comfortable and how long you prefer to stay in a meditative state. Some sessions may last up to 30 minutes, depending on what fits into your schedule.

Is meditation religious?

Meditation practices originated from spiritual traditions. However, they're not inherently religious. Anyone who would like to see how meditation improves their lives can practice it, regardless of their religious beliefs.

Can meditation help with anxiety?

Yes, several studies have found that meditation can actually relieve symptoms of anxiety. That's because the activity helps calm the mind and reduce stress. The inner peace it provides you with should help you manage anxiety and improve your overall well-being.

Always In The Zen

And that's your key to unlocking the secrets about how to meditate properly. Remember that in every session, you are the center of everything, and your thoughts and emotions are what matter.

Feel free to explore all the meditation techniques I've mentioned above. If you feel like it's not quite hitting the mark, revisit the fundamentals, rediscover its purpose, and try incorporating meditation tools into your practice.

Better yet, be one of the many people whose lives we've turned around through meditation, mindfulness, and other life improvement strategies by downloading our personalized coaching app.

We'll integrate accountability into your life so that your every move and every breath is directed toward your goals and personal development.

The first two weeks are on us! Let's meditate our way to peaceful, better days. See you there!