1. Choose a peaceful environment. Meditation should be practiced somewhere calming and peaceful. This will enable you to focus exclusively on the task at hand and avoid bombarding your mind with outside stimuli. Try to find somewhere that you will not be interrupted for the duration of your meditation - whether it's five minutes or half an hour. The space does not need to be very large - a walk-in closet or even your office can be used for meditation, as long as it's somewhere private.
2. Wear comfortable clothes. One of the major goals of meditation is to calm the mind and block out external factors - however, this can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes.
3. Decide how long you want to meditate for. Before you begin, you should decide how long you are going to meditate for. While many seasoned meditators recommend twenty minute sessions twice a day, beginners can start out doing as little as five minutes, once a day.
4. Stretch out. Meditation involves sitting in one spot for a certain period of time, so it is important to minimize any tension or tightness before you begin. Doing a couple of minutes of light stretching can really help to loosen you up and prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing your mind.
5. Sit in a comfortable position. As stated above, it is very important that you are comfortable while you meditate, which is why finding the best position for you is essential. Traditionally, meditation is practiced by sitting on a cushion on the ground, in a lotus, or half-lotus position. Unless your legs, hips, and low back are very flexible, lotus postures tend to bow your low back and prevent you from balancing your torso around your spine. Choose a posture that allows you to be balanced tall and straight.
6. Close your eyes. Meditation can be performed with the eyes open or closed, however as a beginner it may be best to first try meditating with your eyes closed. This will block out any external visual stimulation and prevent you from becoming distracted as you focus on calming your mind.
7. Follow your breathing. The most basic and universal of all meditation techniques, breathing meditation is a great place to start your practice. Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns, just breathe normally.
8. Repeat a mantra. Mantra meditation is another common form of meditation, which involves repeating a mantra (a sound, word or phrase) over and over, until you silence the mind and enter a deep meditative state. The mantra can be anything you choose, as long as it is easy to remember.
Our Favorite Meditation
The heart chakra meditation.
The heart chakra is one of seven chakras, or energy centers, located within the body.
The heart chakra is located in the center of the chest and is associated with love, compassion, peace and acceptance.
Heart chakra meditation involves getting in touch with these feelings and sending them out into the world.
1. To begin, close your eyes and rub the palms of your hands together to create warmth and energy.
2. Then, place your right hand on the center of your chest, over your heart chakra, and place the left hand on top.
3. Take a deep breath and as you exhale, say the word "yum", which is the vibration associated with the heart chakra.
4. As you do this, imagine a glowing green energy radiating from your chest and into your palms.This green energy is love.
5. When you are ready, take your hands from your chest and allow the energy to escape from your palms.
6. Feel your body from the inside. Can you feel the energy field in your body, especially in your arms and legs? if you don't feel it, its fine. But think how are we able to move different parts of the body? Its the energy field that flows in our body. Focus your attention on that energy field it would not only help you stay in the present but also would help you connect with your Being and flow of life in you.
Click the link for Wikipedia (Meditation Page)