How to Meditate

Meditation is a set of practices for training attention. The kind most beginners start with is mindfulness: paying attention to the present moment, on purpose, without judging it. According to the National Center for Complementary and Integrative Health (NCCIH), many types of meditation share a few things: a quiet place, a comfortable posture, a focus of attention, and an open attitude toward distractions.

• It isn't emptying your mind. Thoughts will keep coming. The practice is noticing them and returning to your focus.
• It isn't about feeling blissed out. Some sessions feel calm, some feel restless. Both count.
• It doesn't need special gear, beliefs or a cushion. A chair and a few minutes are enough.

Research summarized by NCCIH suggests meditation and mindfulness practices may help with things like stress, anxiety, depression symptoms, sleep and blood pressure, though results vary and many studies are small.

Safety: NCCIH says meditation is generally considered low risk for healthy people, but some people report unpleasant experiences, such as more anxiety. If you have a mental health condition or a history of trauma, talk with your health care provider, and don't use meditation to replace medical care or put off seeing a professional. If a practice makes you feel worse, stop, open your eyes, and try a shorter or different approach.

Aim for a posture that's relaxed but alert. You want to be comfortable enough to stay still, but upright enough not to doze off.

1. Seat: a chair with your feet flat on the floor is great. You can also sit on a cushion with legs crossed, kneel on a cushion, or lie down if sitting hurts.
2. Back: sit tall but not stiff, as if a string were gently lifting the top of your head. Lean off the chair back if you can.
3. Hands: rest them on your thighs or in your lap, whatever feels easy.
4. Shoulders and jaw: let them drop and soften. Most of us hold tension here.
5. Eyes: close them, or keep them half-open with a soft gaze at the floor a few feet ahead.

Physical limits are fine. If you have pain or an injury, adjust. Lying down, leaning against a wall, or even walking slowly all work.

The breath is a handy anchor because it's always with you. You don't need to control it. Just feel it.

1. Take two or three slower breaths to settle, then let your breathing go back to normal.
2. Pick one spot where you feel the breath most clearly: the air at your nostrils, your chest rising, or your belly expanding.
3. Rest your attention there. Feel each in-breath and each out-breath.
4. If it helps, silently count: “one” on the out-breath, up to ten, then start over.

Some people like paced breathing to start, especially when stressed. A slightly longer out-breath tends to feel calming. Use the pacer below, or turn it off and simply notice your natural breath.

Feeling dizzy or short of breath? Stop the pacer and breathe normally. The guide is optional; noticing your natural breath is the core practice.

It will. Probably within seconds. This isn't failure; noticing that you wandered and coming back is the actual exercise, like a single rep at the gym.

1. Notice: “Oh, I'm planning dinner.”
2. Label it gently, if you like, with one word: “planning,” “worrying,” “remembering,” “itch.”
3. Return: bring your attention back to the breath. No scolding.
4. Repeat as many times as needed. A hundred times in ten minutes is completely normal.

• Sleepy? Sit up straighter, open your eyes a little, or meditate earlier in the day.
• Restless? Try counting breaths, or do a shorter session.
• Strong emotions? You can open your eyes, feel your feet on the floor, and come back later. You don't have to push through.

A simple body scan

A body scan moves your attention slowly through the body, noticing sensations without trying to change them. It's a good option when the breath feels boring or you're winding down for bed.

1. Lie down or sit comfortably. Take a few easy breaths.
2. Bring attention to your toes. Notice warmth, coolness, tingling, pressure, or nothing at all. All are fine.
3. Move slowly up: feet, ankles, calves, knees, thighs, hips.
4. Then belly, chest, back, shoulders, arms, hands.
5. Finish with neck, jaw, face and the top of the head.
6. End by noticing the whole body breathing at once.

Spend about 20 to 60 seconds on each area. Set the timer above to 10 minutes with a 1-minute bell to know when to move on.

Make it a habit

• Start tiny: 2 to 5 minutes a day beats 30 minutes once a week.
• Anchor it to something you already do: after brushing your teeth, after your morning coffee, before you open your laptop.
• Same place each day helps it become automatic.
• Missed a day? Just start again. Don't try to make it up.
• After a couple of weeks, add a few minutes if you want to.

Mini practice anywhere: take three slow breaths before you start the car, answer a hard email, or walk into a meeting. Feel your feet. That counts too.