How Do You Meditate?

You do not need special equipment or a perfect posture to meditate.

First, find a quiet place and settle into a comfortable, upright position. You can sit on a chair, cushion, or bench. What matters most is that you can sit as relaxed as possible while remaining attentive. Sitting without back support is often recommended to help you stay awake, but mindfulness while lying down, for example during a body scan, is possible too.

Then direct your attention to your breath or another meditation anchor, such as a different sensation in your body or a mantra.

Sooner or later, you will notice your thoughts wandering. That is part of meditation.

As soon as you notice it, return to your anchor gently and without criticising yourself. This moment of returning is an important part of the practice.¹

Just a few minutes of regular meditation can be more valuable than the occasional very long session.