A Guided Meditation in Six Easy Steps.

The more regularly and the more deeply you meditate, the sooner you will find yourself always acting from a center of peace. ― Donald Walters

Meditation is a way of taking time to become aware of your thoughts, feelings, and other bodily sensations.

In this step-by-step guide, we’ll walk you through some of the most straightforward techniques for meditation so you don’t have to put it off any longer.

So get comfortable, and follow along.

Let’s begin:

Meditation Techniques: A STEP BY STEP WALK-THROUGH

Step 1. 

• Find a designated spot where you’ll not be disturbed. If it’s a pleasant area, consider it your ‘sacred’ or ‘special’ place for your practice.

Step 2.

• Get yourself in a comfortable position. (a position where your body can completely relax) If you’re feeling tense, you can rotate your shoulders a few times and lift them as high as possible before allowing them to sink back down.

Step 3. 

• Have your back straight and feet flat on the floor (ideally without shoes). Arms align with your shoulders — hands resting on your laps. 
• Close your eyes if you want, or gently gaze at a single spot below your nose.

Step 4.

• Take a deep breath. Slowly fill the lungs, then exhale. Let your body relax. 
• Take another deep breath… and relax your body a little more as you exhale.

Step 5. 

• Breathe through your nose into your chest until your chest is full. Inhale on a count of five… then exhale on a count of six. As you exhale, relax your body a little deeper.

Step 6.

• Focus on your breath. Take deep, slow breaths. And really feel your breath as you inhale and as you exhale.

Thoughts WILL come up to distract you. 

Notice the thoughts the same way you’d noticed clouds passing in the sky. 

Don’t judge them.

As Amit Ray put it:

The easiest way to get in touch with this universal power is through silent Prayer. Shut your eyes, shut your mouth, and open your heart. This is the golden rule of prayer. Prayer should be soundless words coming forth from the center of your heart filled with love.”― Amit Ray, Om Chanting, and Meditation.

Allow your attention to be fully in the here and now. 

It helps to start counting each breath as it flows in and out.

Then, when a thought or distraction arises, start the count over again.

Continue to breathe deeply and slowly. Notice how you are feeling emotionally.

Don’t try to analyze why you’re feeling this way. Instead, acknowledge it; accept what you are feeling at the moment.

In those situations, gratitude works wonders:

Visualize how great it feels to be alive — to have a second chance to — begin again.

If you made it through this session, congrats!

I can only envision how calm or clear-headed you’ll feel throughout the day.

Sometimes, you may suddenly feel obsessed with specific thoughts and can’t relax.

Don’t worry.

This is totally normal and natural.

Practice this meditation or any guided practice for a while to experience its benefits fully.

Depending on the type of meditation you choose, follow its exact principles.

Whether it’s a mantra meditation, breath-work, or guided meditation, the fundamental purpose of meditating is to feel alive fully.

• In mantra meditation, repeat the mantra(s).
• In breath awareness, breathe.
• In drishti meditation, gaze.

Don’t add anything extra. In everything in life, the Simpler, the better.

If you’d like to make meditation part of your morning ritual, keep a journal to track your progress. I’ve created a free-to-use layout sheet to help you stay on track with the practice. So, If this is something valuable, check out the link below. And as always, thank you for reading. 

Have a wonderful day.

Download the Meditation layout Sheet

Here are a few similar posts you might also like:

• How to do meditation — go from beginner to advance.
• Seven best-guided meditation Apps (beginner friendly)
• The Benefits of Meditation
• Ten personal growth Ideas for the perfect morning rituals
• 101 Quotes to Inspire Resilience, Compassion, and Patience Through Hard Times