It’s funny that whenever meditation is talked about, many people perceive it as the subject matter for only spiritual gurus who enjoy and keep zoning out several times a day. No! Mediation is something that is equally important for you as well.

As a matter of fact, the advancements in technology are leading us towards more stressful lives day by day. We are lost in the virtual world; the world of social media. Being unable to focus is another destructive outcome, and the list goes on and on.

The point here is that mindfulness can bring an end to all these mental and emotional problems. Physical well-being is also ensured as you get inner peace and calmness. Having said that, do you really know what meditation actually is?

Understanding the vitality of practicing mindfulness, below are the few miraculous benefits that you can get by doing meditation:

• Helps manage unwanted stress and aids in curing depression.      Sharpens the memory power.
• Immediately calms the brain.
• Helps in improving sleep quality.
• Makes you a happy and sorted out person.     
• Enables you to have a good self-image.
• Enhance focus and attention ability
• Makes you emotionally strong.

So now that you know how incredible results can be brought up by meditation, let’s get deeper and know about the steps. And you don’t need to worry at all. They are simple and anyone can start practicing easily.

Step #1: Have a Meditation Spot!

When you are starting out, having a specific area fixed for practicing meditation can prove highly helpful in maintaining your daily habit. Also, when you have space free of distractions, you can practice more efficiently.

You can fix a spot for that, maybe near your room’s window or on the terrace. Place all your meditation essentials near, so that you don’t need to waste energy finding them every time you practice. This may sound like a tiny thing but is extremely helpful.

Make your meditation practice easy for you by fixing your surrounding environment. If you have your family living with you or you are in a hostel, request people around to stay quiet for a few minutes, as when you are starting a few minutes of practice is more than enough. With time you can increase this span. Also, you can practice at night when everybody is sleeping.

If you can keep some sort of light fragrances like scented candles or fresh flowers, your experience can become even more wonderful.

Step # 2: Opt for Comfy Clothes, Meditation Cushion, and Mat

Try to keep distractions as low as possible. One thing you can do for that is to avoid wearing tight-fitted or restrictive clothes like jeans that can pull on you. Wear breathable, soft, and loose clothes as you wear while you are working out or exercising.

Similarly, keep comfy cushions. There is a special kind of cushion for meditation named Zafus. It is round in shape and is good to be seated on while meditation. You can purchase ‘Zafus’ from anywhere online and you can use any other soft cushion you already have in your house.

The reason for using cushions is that they can make you sit with your back straight, otherwise you may get bent down a little, losing all your energy.

If you have any back problems you can use a chair for mediation practice. In that case, too, try to keep your back straight as long as you can. For this, you can take a little break and then straighten your back again.

Just like cushions, meditation mats should also be as comfy as possible. A square-shaped matt is often recommended by experts. A right selected matt helps you to avoid sliding forward off your cushion while practicing.

Step #3: Sit in a Comfortable Position with Your Back Straight

Now it is the first practical step of practicing meditation. Wear your comfortable clothes, collect your meditation essentials and go to the spot you fixed for meditation. Turn off or dim the lights and sit in a position with your back straightened up.

Sitting straight is the best option if you are just starting out. The logical reason behind this is that if you don’t sit like that and bend down or lie down, there are more chances of you getting distracted. It is scientifically proven that you become more attentive when you sit straight.

Also, sitting straight does not mean you compromise on your comfort. Don’t forcefully try to keep your back straight. Keep it natural, not forceful. Remember comfort is a priority otherwise if you are not in a comfortable position you are likely to get distracted as you will be focusing more on your seating position rather than on the actual practice. For this, you can do one thing; sit straight as long as it is easy for you, then you can lean down a little and then sit straight again after this break.

Sitting straight might feel a little challenging in the beginning, but once you’ll get used to it, you will no longer feel any trouble. Staying consistent is the key!

Step #4: Tilt your Chin a Little in the Downward Direction

Now, with your back straight, bend your chin a little as you do when looking down. The reason is that tilting the head eases breathing as it opens up the chest.

The majority of the meditators believe in the supremacy of closed eyes meditation, but it is all up to you whether you practice keeping your eyes closed or not.

Practicing while your eyes are closed helps in removing all the visual distractions but the fun fact is that meditation can be done without keeping your eyes closed.

It’s more like a practice game! Once you become a pro in mindfulness practice you don’t bother about the visual distractions or any other distractions out there, you can practice anywhere and anytime but as a beginner, it is good to be on a safer side, that’s why practicing with closed eyes is recommended.

Step #5: Breath with Your Mouth Closed

It is a good idea to have a timer handy with you whenever you meditate. Set the time limit as per your preferences and mental capacity but remember as you are beginning a small session of 3-4 minus is more than enough. There would be days when you feel like you should increase this limit but don’t overdo it. In the very first week of your practice, stick to this time limit.

The problem that arises is most beginner meditators set unrealistic goals for them. Eventually, they could not reach that point and come to the conclusion that meditation is difficult or they are unable to practice it.No! Meditation is not that difficult, just start small and see the magic.

Anyways, while meditating breathe in and out with your nose by keeping your mouth closed. Also, close your mouth in a way that jaw muscles are in a relaxed state.Sit in a comfortable mouth posture instead of grinding your teeth or clenching the jaws.

Step # 6: Start Focusing on Your Breath

Here comes the most crucial meditation part which is focusing on your breath. Just try to concentrate on it. Observe your breath when it comes in and out.

Don’t try to consciously adjust it instead, see when it goes out your whole body sensations are changed and see its effect on your abdomen, chest, neck, shoulders, and every other body part. The same goes for breathing in, observe it too.

You can also focus on the quality of your breath; see if it is deep, long, or short. Observe is it rapid or slow? Counting your breath is also a beneficial practice. You can count it as follows:

• Count 1 when it comes in.
• Count 2 when it goes out.
• Count 3 when it comes in again and so on and so forth.

Step # 7: Refocus on Breathing As Soon As it is Lost

While you are focusing on your breathing patterns, most probably thoughts may dig in and you might get distracted. You may also forget on which count you were on. But you know what? It is completely natural, so never stress about it. Just do one thing, when you realize the flow is broken, immediately take your attention back and start again. As simple as that!

Usually, focusing on inhalations is easier as compared to exhalations. So you need to consciously put effort to focus on your breath when it goes out. You can use many tricks for that like you can connect your exhalation counting with your body movements. See how the whole body relaxes when the breath goes out. Observe this for your neck, abdomen, and neck.

Step # 8: Let Your Mind Be Free Afterwards

After observing your breath, just sit there still for a few more minutes. Actually, it is time to see how calm and peaceful you are feeling right after meditation.

Practicing mindfulness is something like giving your mind a small break from constant thoughts chattering happening all the time in the mind. So meditation breaks this loop of random thoughts and the mind immediately feels light and calm.

After you are done with your meditation session, there is a possibility that thoughts come again, maybe a thought of cooking or a thought related to a rant about cleaning but that’s fine. Don’t force stop any thoughts just let them come and go by themselves.

Step # 9: Be Kind To Yourself

In your meditation journey, there would be days when you feel unable to practice it or you could not reach the time limit you set for yourself. That too, is completely natural, so there’s no reason to stress yourself over it.

Even the expert meditators feel the same for some days. That is why the key here is to stay consistent and be kind to yourself.

Step # 10: Give Yourself a Big Thumbs Up!

Every time you practice meditation give yourself an encouraging pat on the back. You have to do it by yourself because no one else is going to do so. Staying persistent in meditation shows that you love your mental, emotional and spiritual health and you are struggling to make it better.

Hopefully, reading these 10 steps would have busted a myth in your head that meditation is something extremely difficult or time taking practice. Follow these steps and get started with your new spiritual journey that will bring you a wholesome life full of inner peace, calmness, contentment, and satisfaction.