How I Engage in Meditation

I practice meditation daily, typically focusing on mindfulness techniques. I choose to sit on a chair or cushion, ensuring my back is straight to maintain good posture, avoiding any support that might lead to drowsiness.

To signal to my brain that it’s time to meditate, I begin with a few deep breaths, fully inflating and then forcefully exhaling. If I’m alone, I’ll repeat this two or three times, closing my eyes during the final exhale before allowing my breathing to return to its natural rhythm. When with others, I forgo this ritual to avoid distraction. This practice is purely personal and not obligatory.

Previously, I would perform a body scan to mentally assess my physical sensations, starting from the top of my head and moving downward. This technique helped me acknowledge any distractions early in the session, although I’ve since adopted a more flexible approach, utilizing it only when I find it difficult to clear my mind. The body scan serves as a signal for my mind to shift focus.

What do I concentrate on? A traditional focal point is the breath itself. Paying attention to your breathing can be nuanced, so here’s how I approach it:

1. Allow your breath to flow naturally without attempting to control it; your body instinctively knows how to breathe.
2. Notice the sensation of air as it travels through your nose and fills your lungs. What does it feel like?
3. Observe how your chest or abdomen moves with each breath.
4. Pay attention to the moment your inhalation shifts to exhalation and vice versa.

During this process, thoughts will inevitably arise; that’s simply part of being human. When you notice a thought, gently redirect your focus back to your breath.

If you find yourself lost in thought, don’t worry; this happens to everyone, even seasoned meditators. Just return your attention to your breathing.

Some people find it beneficial to count their breaths (1 on the inhale, 2 on the exhale, and so on). I also believe this can aid in maintaining focus. Typically, one would count to ten before starting again, as resetting helps avoid getting preoccupied with counting.

Getting Started with Meditation

Frustration by Shelby H. is licensed under CC BY 2.0.

If you’ve ever attempted meditation, you know it’s more challenging than it appears. It’s wise to begin with shorter sessions and gradually extend their duration. I highly recommend the Headspace app for this purpose (I have no affiliation, just a satisfied user).

The app offers a free introductory mode that guides you through a 5-minute session for a week, followed by a 10-minute session for the next week, and finally a 15-minute session for the last week. After that, a subscription is required for more advanced options, but it’s absolutely possible to start meditating with just yourself and a quiet environment.

I plan to write a follow-up article addressing the challenges I've encountered and exploring various meditation techniques. In the meantime, I encourage you to give meditation a try. While you may not notice immediate changes, after a week or two, you may find yourself feeling calmer, more focused, and even braver in confronting challenges.