A Quick Guide on How to Meditate

In our world of techniques, hacks and quick plans and how to guides, I offer my own quick guide to meditating.


  1. Find a place to sit (preferably but you can stand), that does not offer a lot of distractions.
  2. Correct your posture… sit with your body even and squared, without slouching or leaning back.
  3. Refine your posture. relaxed and confident. breath from the belly.
  4. Be aware of your breathing, one thing, or no thing, or everything* for the rest of the sit.
  5. When you catch yourself thinking of something else, imagine those thoughts floating away and then return to step 3

* I think it is easiest to  be mindful of breathing at first, but  one can meditate on an  idea, object (including his/her body), the “external world” or just being.

Remember to:   Find, Correct, Refine, Be, & Return… and to remain a beginner
for this exercise.

Many who meditate regularly will dismiss the notion of techniques or 5 step plans after some time. However meditating like journaling can be what you want it to be, it has many uses.

Extra curricular homework.

the  word Experiential  refers to learning by experience. That’s how one learns while meditating.

click for journaling
After you have meditated  a couple time jot down some notes:

  • Did you notice any stress, anxiousness or restlessness  in your body and where?
  • Did You notice  your posture effecting  your sharpness or mindfulness? How?
  • Did You want to get up and do something else?
  • Did you notice and self judgements , frustration,”should be”s or self criticism?
  • Were you “bothered” by things?
  • Did you feel satisfied or calm at times?
  • How do you feel after meditating?

Combining journaling and meditating can strengthen awareness.  One may resolve or let go of   his or her  “ailments’ much easier when he is aware of them, and find peace of mind.

for more check the following posts:
Pennsylvania Echoes: Meditation Category


About chris
I write because I'm not good at it. I share because, writing without sharing seems empty. Thus, I write and share what I think is meaningful.

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