How to Meditate – English


Buddhist meditation gives us time to slow down and wake up. Learn how to meditate with plain-language instructions and advice.

how to meditate

Illustrations by Tomi Um.

How to do basic breath meditation

Whether you’re trying meditation for the first time or just want a refresher, you can’t go wrong with this easy-to-follow meditation.

Find a quiet and uplifted place where you can do your meditation practice.

When starting out, see if you can allow 5 minutes for the practice, and increase that amount over time.

  1. Take your seat. Sit cross-legged on a meditation cushion, or on a straight-backed chair with your feet flat on the floor, without leaning against the back of the chair.
  2. Find your sitting posture. Place your hands palms-down on your thighs and sit in an upright posture with a straight back—relaxed yet dignified. With your eyes open, let your gaze rest comfortably as you look slightly downward about six feet in front of you.
  3. Notice and follow your breath. Place your attention lightly on your out-breath, while remaining aware your environment. Be with each breath as the air goes out through your mouth and nostrils and dissolves into the space around you.

    At the end of each out-breath, simply rest until the next in-breath naturally begins. For a more focused meditation, you can follow both the out-breaths and in-breaths.

  4. Note the thoughts and feelings that arise. Whenever you notice that a thought, feeling, or perception has taken your attention away from the breath, just say to yourself, “thinking,” and return to following the breath. No need to judge yourself when this happens; just gently note it and attend to your breath and posture.
  5. End your session. After the allotted time, you can consider your meditation practice period over.But there’s no need to give up any sense of calm, mindfulness, or openness you’ve experienced. See if you can consciously allow these to remain present through the rest of your day.

Congratulations — you’ve just meditated. For more guidance, follow along with the audio version of this meditation while sitting:

Audio Player

Breath meditation is a vital practice in itself, but it also represents the very foundation of all of Buddhist meditation’s varied forms. We’ll get to some of these shortly.

But first: you probably have some questions. So let’s address them.

why meditate

What is meditation and why do you do it?

We meditate for reasons both practical and profound. Some say meditation is the process of mind seeing its own true nature. Chögyam Trungpa Rinpoche wrote that meditation is “a means of working with oneself and the phenomenal world.” The Buddha taught meditation as an essential tool to achieve liberation from suffering. Additionally, we might meditate to specifically cultivate certain positive traits, like friendliness, steadiness, compassion, and joy.

Here are teachings on the meaning of meditation and why we do it:

What are the different varieties of sitting meditation?

Basic Buddhist meditation comes down to two fundamental practices: concentration and insight. These are also called mindfulness and awareness. Many of the terms you have likely heard — shamathavipassanazazenvipashyana, mindfulness, awareness, calm abiding, insight, and so on — are names for one or both of these practices.

Buddhist practice always starts with meditations that calm and concentrate the mind. What often follows is insight. With the stable, focused, and fully present mind you have developed in your mindfulness practice, you can begin to investigate the nature of reality.

Each Buddhist tradition has its own approach to meditation. Here are our most popular teachings from four different traditions. You can try them out and see what feels most appropriate for you.

Tip: it’s perfectly fine to try different meditations, but it’s a good idea to stick with one form for a little while before trying another, so that you can develop a better sense for how each meditation feels.

getting-comfortable

How much should I meditate, and how can I get comfortable?

As Buddhist teacher Joseph Goldstein has said about meditation, “Something quite extraordinary can happen in even five minutes.” His colleague Sharon Salzberg concurs, explaining: “Usually when people start sitting, we say that five minutes is enough. You don’t have to think, ‘I’ve got to sit here for six hours.’ You don’t have to get into some pretzel-like posture and suffer!”

Longtime meditators might sit for 20-45 minutes at a time or even longer, but it’s often said that the best practice is the one you can actually do. So start with a small, doable amount of time. You can always increase the length of your meditation later.

If you find meditation uncomfortable, don’t worry: many people do at first. Where do I put my hands? Should I close my eyes? Am I breathing too heavily? These are all common questions. These tips will help you establish a comfortable, sustainable meditation posture.

getting started with meditation

How do I start and maintain a personal meditation practice?

You might well find that you’ll want a dedicated meditation cushion (commonly known as a zafu) and other accessories to support you in your practice. You may also want to create a dedicated spot for meditation in your home. But as Buddhist teacher Judy Lief says in her guidelines for getting started, even “if you are going it alone, you have the resources you need.”

These tips and instructions will encourage and empower you to start, maintain, and build on your meditation practice.

kinds of meditation

What other kinds of meditation exist?

Breath meditation is the most well-known form of Buddhist meditation, but it’s not the only one. The Buddha taught that we should ideally be able to hold the mind of meditation whether standing, sitting, walking, or lying down. Even everyday events like eating an apple or taking a photo on your smartphone can be opportunities to flex our meditation muscles. Various types of meditation are designed to help you cultivate positive qualities.

Some other popular types of meditation are walkingrunningmetta, and tonglen. Here are some instructions for meditating in many different ways.

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