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Meditation techniques: How to meditate

There are many meditation techniques. Here are some simple suggestions for how to meditate.

Sit straight:
There are many ways to sit for meditation. The simplest one is to sit on a chair. Pay attention to your back: don't slump against the back of the chair, stay as straight as possible without straining. Let your hands rest on your lap. Close your eyes gently, so your gaze is turned inward.

Release tension:
Breathe slowly, and feel the breath going through your body. As you feel the breath, let go of any tensions you notice. When you feel tension during your meditation, breathe into it and let go of it.

Observe your breath:
A simple meditation practice consists in paying attention to your breath as it goes in, and out of, your nose.
You can also count your breaths: "1" as you inhale, and exhale. "2" with the next breath... After "10", you go back to "1": the object is not to count to a high number, you're just counting to remain focused on the breath.

Observe your mind wandering:
Observe how, even with the best of intentions, your mind wanders. Thoughts come in. You lose track of counting your breaths. This is OK. Just notice it, and gently refocus.

Sit for 15 minutes:
Plan to have an alarm ring in 15 minutes. This will probably feel like an eternity to you. You may feel resteless during the meditation: "Are we there yet?", "Is the alarm malfunctioning? It should have rung a long time ago." Over time, as you feel more comfortable, you will probably want to experiment with longer meditations.

Do it regularly:
Meditatation "works" when you do it. Most importantly, it has a cumulative effect over time. As you meditate, you become more familiar with the inner chatter in your mind, and more able to connect to yourself beyond this chatter. As a result, you feel more present in life. So it is a good idea to practice regularly, at least a couple of times a week.

Wonderful, indeed, it is to subdue the mind, so difficult to subdue, ever swift, and wandering, wherever it desires. A tamed mind brings happiness.

Buddha, The Dhammapada

The practice of meditation is an integral part of Buddhism beliefs. However, meditation need not have a religious significance. Many people enjoy meditating for peace and serenity. In any case, meditation develops concentration (being focused) and mindfulness (being aware).

mindfulness

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