Meditation Methods

Meditation Instruction: Step-by-Step Instructions to Teach You How to Meditate Correctly

meditationMany people want to know how to meditate. They want a step-by-step example on how to meditate. So I’m going to “walk” you through a meditation step by step as you read this article.

You may want to take a moment and put on some soft soothing music. Music selection during meditation is very important. You do not want to play Bach, Mozart or Beethoven during meditation as songs from these composers actually increase brain activity and stimulate creativity. Make sure to pick calming music for your meditation.

Next it’s important to not have any distractions. You must lock yourself in a quiet room and anticipate any “future” distractions. Let your family know that you are meditating and not to bother you. If there’s an outside distraction going on like someone mowing their lawn, you will not be able to meditate. Alternatively, if you are on good terms with your neighbor you could ask him/her to not mow the lawn during your meditation.

Before starting to meditate you want to make sure you have correct meditation posture. Sit on the floor cross-legged. But here’s where most people get it wrong. If you’re right-handed, sit with your right leg on top and if you’re left-handed, sit with your left leg on top. If you’re ambidextrous, I’m not sure what to do. Now take your index finger and thumb and touch them together. Make sure to NOT use your middle finger. Using your middle finger hampers the meditation experience. When you close your eyes, make sure your eyeballs are pointing upward. Tilt your neck exactly ten degrees upward. You may want to get a protractor to make sure you have the exact angle. You can buy a cheap protractor at the local store, or borrow one from your child. Do not have the neck tilting less or more than ten degrees.

Now that you’ve got correct meditation posture, start by breathing through your nose. Not your mouth. Obviously if you are stuffy, have a cold or allergies and cannot breathe through your nose, you won’t be able to meditate. Wait until your nasal passages are clear before attempting to meditate.

And here’s the most important thing of all: Don’t Think!

So by now you may have realized that “I’m pulling your leg.” And I hope you take this in the light, playful way it was intended. But it’s absolutely laughable at some of the things people think they need to go through to meditate properly. You don’t need to do any of the above. In fact, you can meditate in a crowded mall, meditate while standing and with your eyes open. You can meditate under any circumstance in any situation. You don’t need special music. You don’t need to lock yourself away in isolation!

Meditation is simply being fully present in the moment, and in that moment experiencing the truth of who you are beyond your mind, body, thoughts. I’m going to invite you to throw out all technical things you may have heard about meditation and to take moments throughout the day just to bask in the beauty of who you are!

Author Bio: Lisa Hepner is the creator of Project Meditate and has learned how to incorporate meditation into her daily life and has helped numerous others develop a simple habit of meditation. Get your FREE report on the most common misconceptions on meditation and access to a FREE meditation video library that will provide meditation instruction on: meditation techniques, tips, benefits, posture, mantras and more at:

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