How To Practice Meditation: The 101 Guide

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For thousands of years, humans have been living envious, unsatisfied, and greedy life, one way or the other. The lifestyle has changed, but thoughts and ways to perceive things remain the same. To be honest, people have become more unsatisfied and unhappy than ever before. This is human nature, and we cannot change this completely. But there are several ways to reduce such chaos-creating and evil thoughts. One such method is meditation.

Meditation has been around for thousands of years, and people like Gautam Buddha practiced it for meditation. In today’s world, meditation can prove out to be extremely beneficial and fruitful if you do it the right way. So, in this section, I will be discussing how to practice meditation. Note that this is an essential guide and can be applied to almost all forms of meditation. If you are a beginner, then you will surely get the most out of this article.

What Is Meditation?

Meditation is a practice where people use a technique like silence and complete focus on a thought, object, phrase, or activity to achieve complete awareness and a mentally and emotionally stable state. For thousands of years, people have relied on meditation to diminish stress and make hem internally satisfied. Meditation acts as alternate medicine to pills for psychological diseases like depression, social anxiety, insomnia, and sometimes even memory loss.

In particular, while practicing meditation, we focus on abstract things like a feeling, a thought, a breath path inside our body, or sometimes even at nothing. Sometimes people train Asanas of yoga to practice meditation more physically. People use meditation to activate chakras or energy points located at different parts of the body. Not just for health purposes, but people also use meditation for spiritual benefits. People meditate to connect deeply with their god or gods. The founder of Buddhism, Lord Buddha, practiced meditation under a tree for several years to gain enlightenment. My point is that there is no single away from practicing meditations, and the benefits are also limitless.

So, if you are planning to start practicing meditation, then go for it without a second thought.

How To Practice Meditation?

Before starting to meditate and make it a part of your daily routine, you must be prepared. You must know what to do and what to avoid. In this section, I have discussed what things you must do while preparing for meditation.

Get Comfortable

Meditation is not about torturing yourself, so avoid stiff jeans and belts. Get o those comfortable trousers and find a place. It is unnecessary to sit with an unsupported back because your back will ache for the first few days. So, lean against a wall but always keep the back straight, not crouched. Finding a comfortable spot is also important. Go to a spot in your home where there is good airflow and no noise at all. Tell your family members and roommates not to disturb you for some time. This is how you get comfortable for meditation.

Same Time, Same Place

Do not practice meditation in your spare time. Meditation should not be considered a hobby or a part-time recreational activity that you do for fun. Instead, make it a part of your routine. Promise yourself that you will practice meditation every day at the same time and the same place no matter what it costs. Eventually, it will become a habit. Likewise, choosing the same place is also important because your body will eventually adapt to the smell and comfort of the place.

Sit Tall

Sitting tall is not directly linked with the meditation; however, it affects your overall posture to a great degree. When you sit with a crouched back then at first, you may feel comfortable and all. But eventually, your spine starts to curve. Now, if you perform meditation with a crouched back for a long time then, you will face problems like slip disc and Scheuermann’s disease. Sitting tall also makes the respiratory tract free, and you won’t face a hard time breathing.

Start Small

Meditation is not about hours of sitting in a place for no reason. On the first day, if you sit down for hours, then you will surely not see significant changes for obvious reasons. This will demotivate you to continue with your practice. So, the key to starting anything this big like meditation is starting small. On the first day, don’t go for more than 20 minutes. You will see some minor differences for a short time. If you continue this the next day then, there will be better effects. Eventually, your body will adjust to this minimal time length, and you will notice that you can sit still for 20 minutes without any difficulty. This is when you should increase the duration of meditation by 10 minutes.      

Practice Makes Perfect

“Practice makes a man perfect.” This statement fits perfectly in this scenario. Meditation is like sports or any other activity in the sense that they require practice. For many people, down and doing nothing will be a tough issue, even if it is for 15 minutes. But this doesn’t mean that you should stop. Instead, you should carry on and expose yourself too hard situations like this every day. Only then will you be able to grow and practice longer meditations and get the best out of meditation.

What Should You Avoid?

Meditation is always not about gaining peace and awareness. It is also about what things you do and how you do them. It eventually becomes a part of life, so you must do it the right way. There are several things that you should avoid while practicing meditation so that you gain the best out of it.

Don’t Be Too Hard On Yourself.

See, there are forms of meditation that require you to go hard on yourself, like torturing yourself and sitting down for a long time. But none of these things are done for beginners. Being hard on yourself at the beginning is a sign of being demotivated shortly. Maybe later, after several years of practice, you can think about practicing the hard way, but I would never suggest that. If you want to get into deep meditation, activate chakras, or gain ultimate enlightenment, then you should choose the hard way. Because practicing for only 10-20 minutes a day won’t let you get to those things. But if you want to practice meditation for small kinds of stuff like stress relief, curing insomnia, getting inner peace, etc. then this duration is perfect.

Don’t Meditate On Spare Time, Instead, Make It A Part Of Your Schedule.

Yes, meditation should never be taken as a hobby. It should be like those things that you do daily, like taking a bath, sleeping for 7-8 hours, etc. You should always bring meditation before those unimportant things like watching TV, using social media. Only then can you implement strictly, and practicing it daily will be a lot easier.

Don’t Expect More

There is a famous quote from the novel The Bell Jar that “If you expect nothing from somebody, you are never disappointed.” This is not only applicable to people but also things and activities like meditation itself. Before starting meditation, people usually have high hopes like “insomnia cure on the first day,” “reduce blood pressure on the second day,” “increase memory power on the third day,” etc. Now, this pile of hopes leads them to utter disappointment. They might practice meditation for a few days, but eventually, after seeing no significant results, they will give up.

You should not practice meditation this way. If you are a beginner, just know about the benefits but don’t expect too much.

Benefits Of Regular Meditation

Practicing meditation regularly has so many benefits that you cannot even think about. Physicians and psychologists recommend meditation to their patients for better healing and mental problems like insomnia, stress, anxiety, etc. I have summarized all the important benefits of regular meditation. But these benefits are just for knowledge, and you should not expect that all those things will happen to you instantaneously.

  • When you are stressed, your body produces a hormone called cortisol. This hormone’s excessive production can lead to insomnia, obesity, and depression. While meditation, our body produces hormones like melatonin and DHEA, which suppresses the cortisol.
  • Regular meditation helps us tackle social anxiety, phobias, stage fright, etc.
  • A quick meditation before your stage performance, presentation, or public speak can reduce the nervousness and give more fluidity in your performance.
  • People who meditate regularly from a young age have enhanced memory power and are also safe from age-related memory loss like Alzheimer’s disease.
  • Regular meditation practitioners have an improved ability to focus and concentrate more on self-study and classes.
  • During the rehabilitation process, meditation proved to be fruitful to fight against addictions like alcohol and drug.
  • Decreased blood pressure and balanced sugar level are other major benefits of meditation.


All in all, meditation is a magic pill that has several health benefits that cannot be ignored. If you are thinking about starting meditation, then go for it without a second thought. But be sure that you are not too hard on yourself. Also, ensure that meditation becomes a part of your life rather than a part-time thing.

I think I have included every basic information regarding meditation for beginners. Meditation can be fruitful if you do it the right way, so I suggest you go through this article one more time. I hope you become more than ready and packed with information before starting meditation.

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