So I have been meditating for a couple of years now and figured that I should make a straight forward post explaining how to meditate. For those who hate reading I also made a video Watch This
METHOD ONE: Watch The Breath
This first method is the most common way people are taught because it is fairly straight forward. What you are going to do is find somewhere to meditate (preferably not in your bed so that you don’t fall asleep).Find somewhere to sit that's comfortable (no you don't have to be the lotus position this is real life, not a kung-fu movie). Set the timer on your mobile phone for 20 minutes and put the phone out of reach to avoid constantly checking it! During meditation you can leave your eyes open but it might be better if you close them to avoid distractions. What you are going to do is breath normally as you usually would; only difference is that you are going to pay attention to your breath. That’s it! Just pay attention to the sensations of your inhale and exhale. Seems easy right? WRONG! If you have never meditated before you are going to observes an interesting phenomena. Enter ’The Monkey Mind’. You will eventually get distracted and start thinking about a plethora of random shit. These thoughts can range from the calculus equations you learned in high school all the way to internal debates about the authenticity of Donald Trump’s hair. The key here is to notice when you have lost focus, and not beat yourself down for it. Regain your focus and go back to the breath, the more you do this practice the more you will learn about your mind. Over time you will not get distracted as easily.
METHOD TWO: Transcendental Meditation
A bunch of funny folks will try to get you to pay thousands of dollars to learn some ‘Transcendental Meditation Secrets’. Luckily due to the internet there is no need for such daylight robbery. The basic jist of Transcendental meditation is very similar to the breathing method. The only difference is that instead of focusing on your breath you are going to focus on an internal mantra. A mantra is a word that you repeat over and over again in an effort to focus the mind. The mantra you will say in your mind and not out loud. It should be a word that does not have any meaning to you such as: ruh, rum, mar, hmm, mow etc etc. If you want to spice things up a little you can try envision the word as it repeats in your mind. Once again if you get distracted (which you will) regain focus and go back to the mantra. This is the method of meditation I personally use.
METHOD THREE: Body Meditation
In this method you are going to pay attention to the sensations of your body. You can start at the top of your head and pay attention to the sensations at the top of your scalp. You slowly go down to your forehead area and feel that section, then your mouth, neck, traps and so on. Imagine that there is a laser scanning down your body slowly wherever the laser is, pay attention to that region. Do a full scan all the way down to your feet then come back again. If you find yourself thinking about Donald Trump’s hair you know what to do!
METHOD FOUR: FEET MEDITATION? WALKING? I DUNNO
The last method is different from the other three. In this method you will not be sitting down, instead you will be walking. What you are going to do is just pay attention to the sensations in your feet as you walk. Pay attention to the pressure you exert on the ground, every little possible detail. Do this as you walk to the bus stop, or maybe as you walk to the kitchen before grabbing some cake. Do this as often as possible and with time start incorporating other parts of your body. This is called being ’mindful’ you are now bringing more awareness into your life! There is no right way to meditate! Find something to focus on and avoid getting distracted in order to train yourself to control your mind.