How to Learn to Meditate at Home: 5 Easy Steps

Step 1. Furnishings

For practice, it is better to choose a calm, comfortable place where you will not be disturbed by other people and pets. A yoga mat or any space that suits you – even your favorite chair or sofa. Convenient comfortable clothes. If this is a guided meditation, online, then it is best to use headphones. Switch the phone to completely silent mode, it is also better to remove or turn off all notifications and vibration on the smart watch.

Step 2: Pose

The correct position for meditation is sitting, with a straight back. In extreme cases, you can put a small roller, rolled up towel or pillow under your lower back, but it is better not to lean against the wall with your back completely. Legs crossed or extended, or in the usual position – if you are sitting on a chair or armchair. The eyes are closed and remain closed until the end of the practice. The hands are comfortably placed on the knees or hips, palms up, fingers relaxed.

Step 3. Dive

Breathing is easy, comfortable, through the nose. If guided meditation has breathing guidelines, follow those guidelines. Not always “letting go of thoughts” is part of the meditation techniques, most often just observing them. What you definitely do not need to do is try to get rid of thoughts, it will be unsuccessful.

Step 4 Duration

As a rule, meditation lasts from 10 to 20-30 minutes. For beginners, 20 minutes is best. It is good if you pay attention to meditation at least once a day. Time of day is up to you.

Step 5. Result

Different meditations have different effects, and much will depend on the technique of meditation, who is doing it, and your inner state at that moment. I would compare meditation to classical music – it takes some skill and regularity to understand and enjoy it. Some people feel the effect after the first meditation, someone will need a little more time. And, of course, the regularity and constancy of practice will contribute to the quality of the effect of meditation.