10 Short Meditations to Do As You Go About

Your Day

Introduction
In today’s world, it often seems like things move too fast for us to keep up, and there are a few
ways to slow down and enjoy the moment. One of the most effective techniques that you can use
to calm down and get more out of every moment is meditation, but it seems cryptic to many who
haven’t tried it before.

What we’re going to try to do over the course of this short guide is to make meditation
approachable for beginners while still keeping things detailed enough for those who have a bit
more experience. We’re going to look at 10 of the best short meditations that you can use over
the course of a day.

We’ll look at a variety of meditation types so that everyone can find the best choice for their
needs and state of mind, and remember that what works for someone else may not be the best
one for you. Meditation is something which is deeply personal, so we’ll be presenting 10
different meditations to ensure that all of our readers can benefit from the guide.

Besides detailing these ten forms of meditations, we’re also going to cover some of the basics
like how to meditate, some of the benefits of meditation (both physical and mental), and more.
Feel free to use this comprehensive guide as you see fit, jumping to the sections which interest
you most.

How to Meditate

Meditation is a simple metal practice that most people tend to overcomplicate. However, the
basic idea behind meditation is simple. Each time your mind starts to slip away from your
thoughts, just bring the attention back to your breathing.

Continue to repeat this pattern until your meditation timer rings. The point behind this exercise is
that each time you give direct attention to your breath, you’re working out your “attention”
muscle.
As you continue on your meditation journey, your attention span, concentration, and focus will
improve.

What Do I Need?
You’ll need two things to begin meditating, but you’ll probably have the materials laying around
in your home.

1. A timer: Since meditation helps with your “attention muscle”, using a traditional clock
would defeat the purpose of this mental exercise since it would divert your attention away
from meditating.
2. Something comfortable to sit on: There is sitting and standing meditation, but it's best to
start with sitting meditation for beginners. Grab a cushion or a pillow to help you keep
your back alarmed during your meditation session.

How Should I Sit?

The most important thing to remember is to keep your back straight. Make sure that your back
is erect and try to keep an upright posture. This will keep your body alert, and allow you to
concentrate on the movement of your breath.

When sitting, your eyes can either be open or closed. Again, the main purpose of meditation is
to enhance your “attention muscle”. If you find it easier to concentrate on your breathing with
your eyes closed (as most beginners tend to do), then it’s best to keep them closed.

If you’re tired and start fading into sleep with your eyes closed, open them slightly and divert
your attention to a spot on the floor or in the ceiling.

The final and most important point is to sit in a posture and pose that feels comfortable and keeps
your body straight. The least comfortable pose will make you alert, for the cost of comfort; while
the most comfortable pose will lead to dozing off into sleep. So try to find a balance that works
the best for your meditation style.
What to Do During Meditation
Start by getting comfortable. Meditation is an exercise that helps relax the mind, so sitting in
awkward positions won’t aid you in the long run. You can either dim the lights or turn them off
to help you focus.

Once you’re ready, start the timer.

Next, you’ll want to pay attention to your breath. Close your mouth and stay focused on your
breath as much as possible. Here, you can focus on any breath element that you want - to how
your lungs inflate and deflate over time, to the sound you make when you breathe, to the air
flowing through your nostrils.

When meditating, it's best not to put too much focus on your thoughts. Our minds tend to go
through hundreds of thoughts a second, which leads to more mental clutter and stress throughout
the day. During this step, you should pay attention to your breath without
If your mind begins to wander, focus your attention on your breath to bring it back together. At
first, you might not notice when your mind is thinking again, but once it happens, you have to
direct your attention quickly.

Ten Short Meditations

Zen Meditation

Origins: Zen Meditation comes from the Japanese word Zazen (坐禅), or seated meditation. The
technique has roots in Chinese Zen Buddhism and traces back to the Indian monk Bodhidharma.

In western meditation practice, the most popular form was founded by Dogen Zenji (1200-1253),
the leader of the Soto Movement in Japan. Alternatively, the Rinzai school of Zen meditation is
practiced in Korea and Japan.
How to Do It:

Zen meditation is a great start for beginners! Usually, it’s practiced on the floor using a cushion
and a mat, with the user sitting cross-legged. Traditionally, this technique was done in a
half-lotus or lotus position. Now, you just have to worry about sitting comfortably throughout the
exercise.

The most important part of Zen meditation is keeping your back aligned. Your eyes must be
lowered while your head is facing toward the ground. As you pay attention to the sound of your
breath, Zen meditation can be done in two different ways:

1. Focus on the Breath - Focus all of your attention on your breath by letting it flow in and
out of your nose. This can be aided by counting the number of breaths in your mind. Each
time you begin to inhale, count by one. Starting with the number 10 and moving
backward until you’ve reached 1. After you arrived at 1, bring your attention up to 10 and
continue from there.
2. Shikantaza (“sitting”) - In this form, you don’t have to focus on any specific object for
meditation. Instead, practitioners have to remain present, be aware, and observe
everything that comes past them.
Vipassana Meditation

Origin: Vipassana stems from the Pali word “clear seeing” or “insight”. This is a traditional
Buddhist practice that dates back from the 6th century B.C. Vipassana meditation. It was
popularized by the Vipassana Movement and S.N. Goenka.

How to Do It:

In general, you want to start with the mindfulness of your breath in the early stages. This helps
stabilize your mind and help achieve an “access concentration”. Think of it as “focused
attention” meditation.
Then, move on to developing a “clear insight” on the mental phenomena and bodily sensations,
observing them during each moment and not attaching to any of them. The first aspect is to
develop your “concentration” through the “samatha” practice. This is usually done through your
breathing awareness.

Focus your attention on your breath from moment to moment. Take note of the subtle sensations
of movement such as your abdomen rising and falling.

As you start to focus on your breath, you’ll start to notice other sensations and perceptions:
feelings in your body, sounds, emotions, etc. Notify this phenomenon as they emerge in your
field of awareness, and then continue to your normal rate of breathing.

The object that’s the main focus of this exercise is the “primary object”. And then there is a
“secondary object” is anything that rises from your field of perception. This can either be related
to your five senses (see, hear, smell, touch, etc), or through your mind (feeling, memory,
thought, etc.).

However, if a secondary object gets your attention, the focus on the object for a moment or two.
Give it a mental note like “hearing”, “thinking”, “memory”, “desiring”. This practice is called
“nothing”.

A mental note briefly explains the second object, but not in detail. When you hear a sound during
meditation, label it as “hearing” instead of “motorcycle” or “dog”. If an unpleasant situation
occurs, then note it as “feeling” or “pain” instead of “my back pain”. And then return to the
primary object.

After you’ve gained the “access concentration”, your attention is then turned to the main object,
which is usually bodily sensations or thought. You’ll observe the object without attachment,
letting sensations and thoughts pass away on its own accord. With metal labeling, you can keep
yourself from being carried away by your thoughts.

As a result, you’ll get a clear sensing that your observed phenomena is noted by “three marks of
existence”: the emptiness of self (annata), impermanence (annica), and unsatisfactoriness
(dukha). As a result, a sense of inner freedom, equanimity, and peace is developed in relation to
these inputs.
Mantra Meditation

Origins: Mantras are learned in Buddhist traditions, Hindu traditions, as well as Sikhism,
Taoism, and Jainism. Some practitioners call Mantra meditation “om meditation”, but this is one
of the many mantras that’s available. An alternative practice to mantra meditation is through
japa and consists of repeating common sacred sounds with love.

How to Do it:

Like most meditations, mantra meditation starts with your back aligned while you’re in the
sitting position. You then repeat the mantra with your mind, silently and repeatedly throughout
the whole session.

Sometimes it's coupled with using coordinating your breathing or being aware of it. In some
exercises, the mantra is whispered very lightly. Here are the most common mantras that are used
in Hindu and Buddhist Traditions:

● Om
● Yam
● Ham
 ● om mani padme hum
● om namah shivaya

As you continue on with the exercise, you’ll realize that the mantra continues “on its own” like
the humming of your mind. Or your mantra can disappear, and you’ll be in a state of deep mental
peace.

Transcendental Meditation
Origin: Transcendental Meditation was founded by Maharishi Mahesh Yogi in 1955 in the West
and in India. This is a widely practiced meditation, with about 5 million practitioners
internationally.

How to Do It:

Transcendental Meditation is not easily taught. The only way to learn this technique is through
paying to learn from a licensed instructor. However, they do provide good support for their
classes though!

In general, transcendental meditation involves using a mantra. It’s practiced around 15-20
minutes a day while the user sits with their eye closed. The mantra isn’t unique and is sent to the
practitioner based on their age and gender. Most Transcendental Meditation practices are used as
Tantric names of popular Hindu Deities.

Third Eye Meditation

Origin: In dharmic spiritual traditions, the third eye refers to the chakra or anja (the brow). The
third eye is a symbol for the gate that leads you to higher states and realms of higher
consciousness.

How to Do It:

To successfully see your “third eye” during meditation, you have to start by cultivating silence in
your mind. Whether it’s through sitting down or being absorbed in your favorite sport or creative
activity.

Why? Because third eye meditation elevates your senses into higher levels. Some people call it
the space between your psychic abilities. To fully listen to the information and messages that are
from your third eye, you have to be ready to perceive its whisper of wisdom. If your mind is too
noisy or busy, you might not see the message.
Mindfulness Meditation

Origins: Mindfulness Meditation has practices derived from the Vipassana practice and other
Hindu traditions. “Mindfulness” is the Western Translation of the Buddhist term sati.
Anapanasati, which is the “mindfulness of breathing”

How to Do It:
Mindfulness meditation requires the user to focus on the present moment. You are supposed to
focus on the present moment and non-judgmentally accept the thoughts, sensations, and
emotions that arise.

Like most meditation practices, you’ll want to focus on the flow of your breathing. When
breathing in, make sure you’re aware of it and how it feels. When breathing outward, be aware of
it and take mental notes on it.

The main focus of this exercise is to not add anything into our present moment, but notify what’s
going on, without losing ourselves to anything that arises during this meditation session.

Learn how to enjoy the practice. Once you’re done meditation, appreciate how different your
body and mind will feel.
In fact, you can include mindfulness meditation throughout your daily activities: while walking,
talking, and eating. If you’re doing “daily life’ meditation, you have to be aware of what’s going
on in the current moment.

For instance, if you’re speaking you’ll pay attention to how you speak, the words you’re
speaking, and listen to them with attention and presence. If you’re walking, you’ll be more aware
of your movements, the sounds around you, and your feet on the ground.

To get the most out of mindfulness meditation, do a mixture of daily-life and seated meditation.
Both are equally important and will help you achieve better results.

Chakra Meditation

Origin: Chakra Meditation is a practice that requires you to focus on the “7 main chakras’ that’s
stored within your body. Since there are seven forms of this type, we suggest that you select one
and practice it for 10 minutes a day.
Each of them represents a different part of the human body and can lead to physical or emotional
damage if one of the chakras are blocked. Here are the seven forms of chakra meditation.

1. Root Foundation Chakra - Represents the foundation and keeps the user grounded.
○ Location: Tailbone area of the spine
○ Emotional Issues: Helps with emotional issues such as survival, financial
independence.
2. Sacral Chakra - Connections and our ability to relate to new experiences and others.
○ Location: Lower abdomen
○ Emotional Issues: Well-being, sexuality, pleasure, and sense of abundance.
3. Solar Plexus Chakra - The ability to have control over your life.
○ Location: Upper abdomen
○ Emotional Issues: Self-esteem, self-worth, and self-confidence
4. Heart Chakra - The ability to love.
○ Location: Center of your chest.
○ Emotional Issues: Inner peace, joy, and love
5. Throat Chakra - Helps with communication
○ Location: Throat
○ Emotional Issues: Self-expression of truth and feelings, communication
6. Third Eye Chakra - The ability to visualize and see the bigger picture.
○ Location: Forehead (between your eyes)
○ Emotional Issues: Imagination, intuition, wisdom, and the ability to make
decisions.
7. Crown Chakra - The highest chakra that represents our ability to connect with our
spirituality.
○ Location: The highest point of your head.
○ Emotional Issues: Our connection to pure bliss and spirituality, and inner and
outer beauty.

How to Do It:

Chakra meditation is performed like most meditation methods. However, the user has to decide
which chakra they want to focus on before the meditation session. We suggest that you start with
the root chakra for a week and then move onto the other chakra forms.
Taoist Meditation

Origin: Taoist meditation originates from the Chinese philosophy Daoism. This practice
emphasizes living in harmony with Tao or Nature, and it dates back to the 6th century BC. Some
of the Taoist practices were influenced by the Indian Buddhist practices that occurred in the 8th
century C.E.

The main characteristic of Taoist meditation is the creation, circulation, and the transformation
of inner energy. This is used to unify the body and spirit, quiet the mind, harmonize with your
inner Tao, and find inner peace.

How to Do It:
Taoist meditation has several different types. Here are the most common practices that you cause
throughout the day.

● Inter Vision - Visualizing the interior of one’s mind, including the organs, inner thought
processes, and movements. This is a process of acquainting yourself with the nature and
 wisdom of your body. There are some specific instructions for this practice, so having a
book or a good teacher is required.
● Internal Alchemy - A esoteric and complex practice of inner-transformation utilizing
breathing exercises, visualization, and concentration. Some of the Qigong exercises are a
simplified form of the traditional internal alchemy practices.

Visualization

Origin: While visualization is a specific type of meditation, not all meditation forms include
visualization. For instance, mantra meditation involves having your mind focus on a phase and
repeat it once again in your mind. These meditation practices are used to block out mental
images, not accept them.
However, visualization meditation cultivates mental imagery. The potential purposes of these
visualizations are as vast as the mental images themselves. Visualization for athletes is usually
kinesthetic and requires the practitioner to feel and see their body perform a sport-related action
perfectly.

How to Do It:
Get into your normal sitting stance and close your eyes. When you’re meditating, allow your
mind to associate itself with the different images that appear. Here are some tips that can help
increase your visualizations during this exercise:

● Relax and don’t overthink it if you don’t see images straight away.
● There is no correct or wrong way to visualize.
● View your visualization as something fun.
● Start with simple items first. Once you become more experienced your visualizations will
become more elaborate.

Start with closing your eyes. Take some deep breaths and count to four. Breathe to the count of
four and release your breath for a count to 8. Repeat this breathing pattern and start to visualize a
black screen.

Now start to think of different visualizations you can add to the black screen. For example, you
can imagine an orange line. As you progress, you’ll start to make even more vivid visualizations
in your mind.
Metta Meditation

Origin: Metta meditation comes from the Pali word, goodwill, kindness, and benevolence. This
practice originates from Buddhist traditions, especially the Tibetan and Theravada lineage.

How to Do It:
Start by sitting down in a meditation position with your eyes closed. Then, begin developing
positive feelings towards yourself, then towards others that are around you. Usually, this
progression is shown like this:
1. Yourself
2. A close friend
3. A “neutral” person
4. A “difficult/bad” person
5. All of the previous four people
6. The entire universe

You can help yourself in this practice by reciting specific sentences and words that create a
“boundless warm-hearted feeling”, understanding the pain of others by imagining another
being’s state, and wishing them happiness and peace.
Meditation Retreats
Meditation is an activity that’s enjoyed by people worldwide, and once you start to meditate
daily, you’ll realize that you don’t have to do it by yourself!

Whether you’re about to travel to a far-off destination or find somewhere that’s close to your
home, these retreats will help you heal your heart, open your mind, and explore your inner world.

Spirit Rock

Spirit Rock Meditation Center is a Native American meditation retreat for spiritual rites. The
center has a full program of daylong retreats that last up to two months. It also features ongoing
classes that explore the themes of meditation and its relation to our lives and society.

The Spirit Rock meditation retreat is an ideal place for those who are looking to practice
Vipassana meditation, and it is located in California. This one-of-a-kind retreat is worth a
coast-to-coast journey, and there are plenty of wild animals that roam on the grounds. Even the
creatures that live near this retreat exhibit a sort of ethereal calm.
Wat Suan Mokkh

If you are looking for a more traditionally-oriented spiritual retreat, then Wat Suan Mokkh in
Thailand may be exactly what you’re looking for. This retreat is not for newcomers, as it
involves travel through rugged terrain, and once you get there, you will have to live plainly.

For example, you will have to turn in your cell phone when you visit Wat Suan Mokkh, and you
will also have to deal with straw beds. If you think you’re up to the task, Wat Suan Mokkh will
give you one of the most humbling experiences of your life, but you will be guaranteed to come
out the other end as a different person.
Assisi Retreat Home and Hermitage

If you want to make a vacation out of your meditative retreat, then there are few options in the
world that can compare to the wonderful Italian countryside. The Assisi Retreat is one of the
most beautiful places on our list, and you can stay in this traditional Italian farmhouse.

You can even take a walking tour of the surrounding area, which is littered with old churches and
monasteries. However, if you want to focus on your meditation, there are few distractions in any
of the retreat’s four guest rooms, and you can move on to other Italian landmarks when you’ve
finished your stay.
Kripalu Center for Yoga and Health

In Stockbridge, Massachusetts, you’ll find the Kripalu Center for Yoga and Health, which is one
of the more versatile retreats on our list. Whether you’re looking for a calm place to meditate in
the northeastern United States, or you’d like to enjoy excellent vegan cuisine and quality
massages, Kripalu has everything.

The best part of Kripalu is that it is located in a wonderful slice of New England, and it is
beautiful all year long, whether it is the middle of the winter or if spring is just coming to an end.
If you’re looking to improve your knowledge of yoga, Kripalu even has their own home-brewed
method that they teach.
Kalani Oceanside Retreat

If you like the thought of a more luxurious meditative retreat, Kalani Oceanside Retreat in
Hawaii is a wonderful choice. With pools, jacuzzis, and more, you’ll have the perfect place to get
in touch with your inner self. This idyllic locale is filled with palm trees and everything you’d
expect to see in Hawaii.

Kalani is an eco-community, which means that they strive to be as ecologically and culturally
sustainable as possible, and their meals are all as natural as you would expect. There are plenty
of classes to participate in, including weaving and hula courses, so you’ll be sure not to run out
of things to do.
Mental Benefits

Meditation is more than a hobby or an activity; it is a way of life, and for many people, it plays a
crucial role in helping them maintain their health. Your mental health is just as important to look
after as your physical health, and many people fail to account for it as they go about their lives.

One of the main reasons to meditate is that it improves your mental acuity and how you feel, and
in this section, we’re going to cover three of the most significant mental benefits to meditation.
From stress relief to being more in touch with your emotions, meditation can help you with a few
different things.

Stress Relief
Stress relief is a common goal for people who meditate, and it is also one of the most noticeable
ones. If you ever feel like your stress levels are reaching a peak and you’re about to explode,
taking a moment to slow down and meditate will be sure to make you feel like a new person.

When it comes to using meditation for stress relief, the key is ensuring that you can see through
the stress and get to your zen state. If you aren’t able to momentarily put the stress aside, then
you won’t be able to relieve it through meditation and it will keep gnawing away at you.

Keep in mind that meditation won’t only help you with stress that you’re experiencing at the
moment. If you adhere to a daily meditation regimen, you’ll also grow calmer in the long run,
becoming less susceptible to stress with each passing day.
Stress relief has more benefits than just the obvious, and they can extend into the physical
domain. For example, being stressed out is bad for your heart, and living a calmer life can
actually help improve your lifespan.

Improves Attention Span

Taking the time out of your day to meditate will also help you grow more attentive, which is
something that is truly lacking in our vastly interconnected world. It seems like we can’t go a
minute without having to hear the Ping! of a notification, and that does more damage than we
think to our attention spans.

When you are less attentive, it becomes much harder to enjoy the fine things in life, and you may
feel like you have a hard time staying dedicated to a single task. An improved attention span will
provide you with many benefits in both your personal and professional life.

For example, being more attentive can help you stand out compared to your coworkers, catching
mistakes that would have passed under the radar or simply helping you distinguish yourself. In
your personal life, you’ll be able to derive more pleasure from simple activities, and you can stay
more dedicated to what you start.
It makes sense that meditation can help improve your attention span. Taking a period of time to
simply experience everything there is in the world will naturally help you appreciate every
moment. This is key to ensuring that your mind isn’t constantly racing between 100 different
things.

Enhances Emotional Health

You’d be surprised by how many people have their emotions run away from them and how
frequent it can be. Even those of us who are highly emotionally intelligent can sometimes lose
control of those feelings that make us human, but meditation can also help you reign in those
wild emotions.

When you slow down your day and take the time to meditate, then you’ll have more time to get
in touch with yourself and how you feel. As you would expect, this opportunity is an excellent
chance to introspect and get in touch with your emotions, providing you with a greater degree of
control over them.

It is nearly impossible to control how you feel if you aren’t in touch with your feelings in the
first place. Meditating will help you get to know your feelings, but it will also help you get better
acquainted with yourself, which will give you a feeling of control in areas beyond just your
emotions.

Improving your emotional health can help you with more than just managing your emotions,
however. Being more comfortable or aware of how you feel will also ensure that your
relationships with others are stronger, and you may even be able to help people going through
problems of their own.

Physical Benefits
Keeping your body in shape is one of the best things you can do in the long run, as it will help
you improve your life expectancy and it will also enhance your quality of life. A body in peak
form will be less susceptible to bacteria and illnesses, and you’ll just feel better about life
overall.

Meditation comes with a variety of physical benefits in addition to the mental ones, but they
typically aren’t as well-known as them. We’ll take a look at three of the biggest physical
advantages of meditation, which will include keeping your blood pressure in check, pain relief,
and improved sleep.
Decreasing Blood Pressure
In the earlier section about the mental benefits of meditation, we discussed its ability to reduce
your stress levels and how that can have a physical effect as well. That manifests itself in the
form of lower blood pressure, which means that your heart won’t have to work as hard to pump
your blood.

As you would expect, keeping the strain on your heart at a minimum has a range of benefits for
your overall health. One of the main advantages of lowering your blood pressure is that you will
put yourself at much less of a risk of heart attack or stroke, also improving your projected
lifespan.

Heart disease is the number-one killer of Americans and some of the best ways to prevent it
involve your daily routine. Using meditation alongside daily exercise will help you ensure that
your cardiovascular system is operating at peak efficiency, keeping your blood oxygenated and
your heart strong.

Meditation lowers your blood pressure because it calms you down, as your blood pressure is
directly linked to your heart rate and how agitated you are. Your blood pressure can rise due to
both active and passive stress, and passive stress can end up doing quite a bit of damage over an
extended time period.

Helps With Pain

Everyone can agree that pain is unpleasant and it may be one of the worst things in the world,
depending on its severity, but life would be far worse without it. Imagine accidentally touching a
burning stovetop and not having pain there to help you pull it back reflexively. That being said,
we can still do our best to minimize it.

If you suffer from chronic pain or if you’ve recently injured yourself, then you may know how
much pain can degrade your quality of life. Having to deal with incessant pain can make days
seem to last forever, and not in a good way, but meditation can help diminish the pain that you
perceive.

Pain is something that is located entirely in your mind, even if it may feel like it’s coming from
somewhere else in your body. This means that meditation can be used to minimize the pain that
you feel, as you will be able to mentally shield yourself from the pain that you feel by focusing
on other things.

Of course, the exact way that the pain is diminished will depend on the meditation technique that
you use. Beyond reducing pain while you meditate, you may also find that the relief lasts beyond
the end of your meditation session, though you may have to meditate several times a day.

Improved Sleep
We spend nearly half of our lives asleep, and many people don’t understand the extent to which
sleep can affect our waking lives. Being well-rested can improve anything from your mood to
your concentration, and it can also make you feel happier, but most of us have had trouble
sleeping at some point or another.

There are many possible causes for insomnia and other sleep disorders, and they have various
supposed cures, many of which may be only partly effective. Meditation is an excellent way to
improve your sleep patterns, and you may find that meditating before bed can help you get
through a spell of insomnia.

Since meditation calms you down, your body will have much less difficulty getting to sleep, as
you will already be ready to rest by the time you’re in bed. If you’re having trouble getting your
sleep schedule in order, you’ll also come across various meditations that can help you reset your
internal clock.

While improved sleep is in the category of physical benefits, being better-rested means that
you’ll feel sharper in mind as well as in body. It is also essential to stick to a meditation regimen
if you have trouble sleeping, as sporadic meditation may not do the job if you are still stuck in
bed awake every night.
Meditation Tips and Tricks

Whether you’ve been meditating your whole life or if you’ve just started, everyone has some
questions. There’s nothing wrong with being a little unsure about things when you start
meditating, and taking the initiative to find the answers is the first step to improving your
practices.

This section is going to include some helpful tips and tricks that you can use to get the most out
of your meditation. Whether you’re looking to enhance the benefits of your meditation sessions
or if you’re looking to get deeper into your meditative state, this part of the guide will contain
some helpful advice.

Start Small
This tip is more suitable for beginners, as they tend to get ahead of themselves when they first
start meditating. There is no shame in starting small when you begin meditating, and it can
actually help you build your way up to the level of those who are more experienced in the act of
meditation.

Feel free to try out some of the more approachable meditation techniques before you jump right
into the advanced methods, as that will give you crucial experience. If you know what to expect
when you meditate, then you’ll be more likely to control the state that you’re in instead of
slipping out unwillingly.

Remember that improving the length and effect of your meditation sessions will take time and
experience. Try not to get frustrated if you’re not advancing as quickly as you had hoped, as that
will only hold you back. Serenity and calmness are key, and frustration runs contrary to both of
them.

Get Into the Habit

One of the best things you can do to ensure that you continue your meditative journey is to
implement it into your daily routine. Having meditation as a fundamental part of what you do
every day can help you ensure that you follow through and embrace it, and there are a few
different times to meditate.

The most common choice for people who are looking to start meditating is to do it in the
morning when you are energized. Meditating in the morning will help you feel revitalized over
the course of the day, and it will help balance you out before you have to face any challenges that
can throw you off.

On the other hand, you can also choose to meditate at night, before you go to sleep, but it is
recommended that you have some experience meditating to do this. Since you’ll be more tired
near the end of the day, you’ll be more likely to skip your session and go right to bed, so it’ll
take a bit of extra resolve.

Don’t Overthink It
A common rookie mistake when meditating is putting too much thought into the technique. Of
course, you have to understand the basics of meditation in the first place. However, spending too
much time worrying about your methods will only serve to take you out of your meditative state,
bringing you further from nirvana.

Instead of worrying about whether you’re doing everything right, just relax and accept the state
that you’re in. Keep in mind that everyone’s meditation technique is slightly different, and if
your methods don’t line up with what you’ve heard, that isn’t necessarily a bad thing, as you
may have found your own way.
Meditation is meant to calm you down, not stress you out, but that’s exactly what you’ll do if
you overthink what you’re doing. As you get more experienced with meditation, you’ll slowly
learn what helps you get into your calm zone and what doesn’t, and you can then further refine
your process.

Try to Involve People Around You

Meditating alone is a great way to get in touch with your feelings (both mental and physical), but
sometimes, you may want to discuss meditation with someone else. If you don’t have any friends
or family who meditate, try to involve them in it, and if they’re not willing to try, perhaps find a
community.

Having people to discuss your technique and results with will help you get more out of your
meditation. Instead of having to address pressing questions to Google, you can discuss them at
length with a buddy and explore how you both feel about meditation and what it does for you.

Keep in mind that online communities are an excellent option for people who don’t have
meditation groups in their area. While you may not be able to interact physically, the virtual
world still gives you a breadth of options when it comes to discussing how and why you
meditate.
Conclusion

There are many different ways to meditate, and we’ve only really scratched the surface with some of
these short meditation techniques. We hope that our methods, tips, and tricks have helped you improve
how you meditate and the results that you get out of it. Meditating can change your life, one small step
at a time.