How to Start Meditating: A Step-by-Step Guide

Many beginners perceive meditation as blissful daydreaming with closed eyes. However, the goal of true meditation is not merely to watch the pleasant "cartoons" of the mind, but to develop and maintain mindfulness. It is mindfulness that allows you to stop being a slave to obscurations, to escape the captivity of negative trends, to gain a sense of inner harmony, to expand the boundaries of your perception and to taste real happiness.

This article compiles answers to the most frequent questions: how to start meditating and how not to quit, why spend your time on it, how to assess the success of the practice, also you will find an overview of 10 classic meditations suitable for beginners.

Despite the comfortable level of modern life, an increasing number of people experience a sense of dissatisfaction. Our ancestors could only envy us: there is a roof over our heads, a job, enough food. But even with a million types of entertainment and access to the Internet, inner discontent and an unquenchable thirst for something else continue to grow. The feeling of happiness that arises fr om satisfying another "want", like a carrot on a stick, always slips away. People often look for the cause of this eternal dissatisfaction outside themselves, while the root lies in our own mind.

An ordinary person lives in autopilot mode: at the mercy of spontaneous thoughts, emotions, reactions, conditioned by established trends. Joy and sadness, kindness and annoyance are perceived as changing weather, the influence of which is supposedly beyond our control.

However, the mind is not the weather. Suffering fr om unfulfilled expectations, dissatisfaction with oneself and life, or learning to be grateful and happy, consciously creating your reality, is a choice.

Meditation is a method proven for millennia to control the mind and all its reactions. It allows you to unleash your potential to the fullest, cultivate mindfulness and completely change your life for the better.

For your information! The words "meditation" and English word “medicine” come from one Proto-Indo-European root med — 'to measure', 'to lim it', 'to examine', 'to advise' ¹. If medicine is aimed at healing physical ailments, then meditation is needed to heal the mind.

In order to make meditation your habit, it's enough to understand what the benefit of a regular practice is. Then you won't have to use willpower to start meditating. On the contrary: having tasted its flavor and felt the positive effects on yourself, it will be hard to stop.

Scientific view on the benefits of meditation

Over the past 20 years, the impact of meditation has been well studied, and its benefits are scientifically proven.

• Regular practice reduces stress, anxiety, worry ^{2 3 4}.
• Prevents brain aging and rejuvenates the body ^{5 6 7}.
• Relieves depression, boosts mood ⁸.
• Improves cognitive abilities, memory, concentration ^{9 10}.
• Develops emotional intelligence and empathy ^{11 12}.
• Improves sleep and relieves chronic fatigue ^{13 14}.

Benefits of advanced meditation

For experienced spiritual seekers, all of the above is nothing more than a pleasant bonus to the more significant fruits of meditation, namely:

• experiencing mystical, transcendental states of consciousness;
• getting answers to any questions, gaining wisdom;
• manifesting extrasensory abilities;
• dissolving the boundaries of ego and getting acquainted with the higher "Self";
• liberation from suffering and obscurations;
• awakening from the sleep of unawareness and the illusion of duality.

Motivation for meditation

The bonuses received from the practices will depend on the level of consciousness of the practitioner and his goal. It is important to honestly determine your intention.

• Some people need quick, specific results: improve sleep, get rid of panic attacks, stress and any negative emotions, be their own psychotherapist.
• Others think long-term: improve health, significantly increase the length and quality of their current life, increase IQ and use all the capabilities of the brain, and not only its tenth part.
• The third will be motivated by the quality of not only this life, but also subsequent ones. After all, meditation helps to get rid of negative tendencies of the mind, sowing it with the seeds of good karma. This will help you get a good birth in the next life.
• The fourth, having played enough in the samsaric games, will be motivated to achieve Enlightenment and help others.

The "weightier" the goal, the more time and effort it will take, but the greater the result of the practice.

There are many meditation techniques. Such diversity is due to the characteristics of practitioners and the unique karmic experience accumulated often in more than one life. It is important to find the technique with which the karmic connection is most striking, and which resonates more. Then the fruits of practice will manifest faster.

In the modern information age, newly minted gurus and coaches are in a hurry to sell their "unique" author's meditations. The result of such practices is unpredictable. To avoid becoming a guinea pig and not waste time and energy, it is best to start meditating with authentic practices that have been tested for millennia.

10 classic Buddhist and yogic meditations

1. Shamatha (Tib. shiné) — one-pointed concentration on an object with the goal of calming and stabilising the mind. In all Buddhist schools, it is considered a necessary foundation for the advanced techniques of vipassana, tantra, mahamudra and dzogchen. It can be performed both with support (for example, on the image of the Buddha or any other image), and without it (on the empty aspect of the mind). Develops the ability to concentrate and maintain deep meditative experiences.

2. Vipassana (Tib. lhatong) means 'clear seeing', 'enlightenment'. It purifies the mind and allows you to gain inner wisdom by knowing the nature of all phenomena, namely:

   • impermanence,
   • unsatisfactoriness,
   • emptiness (lack of self).

   Unlike shamatha, in this practice the mind is not focused on a static object, rather on contemplating the dynamics, the process. For example, on breathing or sensations in the body. A necessary element of vipassana is the development of sati (mindfulness).

3. Sati — the practice of remembrance, mindfulness; a classic technique of the Southern Buddhist tradition, described in detail in the Satipatthana Sutta ¹⁵. It involves the development of mindfulness:

   • to the body (its movements, position in space);
   • to feelings (physical and mental);
   • to the mind (thoughts about the past and future, good and bad);
   • to all phenomena.

   The universal object of attention will also be breathing (anapana-sati — mindfulness of inhales and exhales) ¹⁶. One can practice anywhere: at home, on a walk, in a car, at work, in a restaurant, etc. The most important is to stay completely in the present moment, not being distracted by emerging thoughts. Such practice reduces stress and helps to get rid of negative habits that are performed unconsciously.

4. Metta — meditation of loving-kindness, helping to develop love and compassion first and foremost for oneself, and then for others. Only a person who has accepted his own imperfection can accept it in others. Without judgment, frustration, anger and criticism. With a full understanding of how difficult it is for another, enveloping him with his sincere care and support. Metta relieves panic disorders, fills life with positive emotions and joy.

5. Dzazen — a simple but effective technique, popular in the Japanese school of Zen Buddhism. It consists in simply sitting with crossed legs (in Half Lotus or Lotus Pose), with a straight back, fixing your gaze in front of you and slightly closing your eyelids. The mind at the same time should be abstracted from thoughts, not thinking about anything. Despite its apparent simplicity, this technique allows one to quickly calm the mind and enter deep meditation.

6. Atmavichara — the practice of seeking and knowing the true "Self". According to ancient scriptures, atma (soul) is in each of us. It cannot be perceived by the mind, but can be felt through disidentification with what we are not. With the body, feelings, thoughts. There is no need to take this concept on faith, it is enough to take a meditative position, close the eyes and engage in self-exploration. Focus on the question "who am I?" and try to find the answer, but not with the mind.

7. Meditation on chakras. Chakras are points of intersection of energy channels, resembling vortices. Those who lead an unconscious lifestyle, over time, have "energy atherosclerosis" developing — a narrowing of the subtle channels. The natural flow of energy is disrupted, "congestion" appears in the chakras. Such disharmony leads to uncontrolled energy loss in the form of indulging in desires and the appearance of diseases corresponding to a particular chakra. Meditation on the visualization of the seven main energy centers or the repetition of their bija-mantras contributes to the harmonisation of chakras and the advancement of energy to the higher centers.

9. Mantra meditation — meditation with the repetition of short prayers or sacred syllables. Their pronunciation allows you to achieve one-pointed concentration, interrupting the inner dialogue. Mantra can be pronounced both aloud and to oneself; with the use of beads or without. A common version of such meditation, suitable for beginners, is meditation on the universal sound Om.

10. Jyoti-dhyana — meditation on light. There are many variations of it. You can perform trataka, looking at the flame of a lit candle in front of you, closing your eyes, imagine this light in the area between the eyebrows. This method will also help to open the ajna chakra. Another classic option mentioned in the Vijnana Bhairava Tantra is to imagine a bright light in the center of the chest, how it sequentially fills the entire body and begins to radiate beyond it, enveloping the city, the country, the planet, the entire Universe! The whole world becomes a boundless space of dazzling bright light. Just dwell in this light, dissolving the personal "I" and feeling the "taste" of reality.

11. Meditation on sound — focusing attention on surrounding sounds. These can be both ordinary sounds and audio recordings: birdsong, ocean waves, singing bowls, etc. This also includes meditations with voice or musical accompaniment. The point is to move from external sounds to internal (nada). In deep meditation, external sounds cease to be distinguished and only pure awareness remains.

The above practices are given only for informational purposes. Having chosen one of the techniques, one should study it as much as possible from primary sources, and then try it in practice, accumulating one's own personal experience. Don't rush to conclusions. To feel the chosen technique, at least a few sessions are needed. Analyze your state of consciousness and general well-being after each one of them. Don't be afraid to try different methods to find the one that best suits you at this stage of development.

Having decided on the technique, you can begin preparing for meditation. Here are some tips on how to make meditation as effective as possible.

Preliminary preparation

1. Choosing a place. It should be comfortable enough and quiet so that no one or nothing distracts you. You can meditate both at home (for example, on the balcony), and on the street (in the park, under the trees).
2. Preparing the space. If meditating indoors, it is best to ventilate it beforehand. For beginners, it is desirable to ensure a quiet space: ask the loved ones not to make noise. If this is not possible, use headphones or turn on white noise in the background. Turn the airplane mode on. Dim the lights.
3. Comfortable clothing. It is better to avoid tight and constricting clothes, giving preference to loose clothing made fr om natural breathable materials.

Setting up a pose

The key requirement for the meditation pose, uniting all traditions, is that the head and spine should be in one straight line. The classic meditation pose is the Seven-Part Posture of Vairocana. It is performed as follows:

• legs crossed in Padmasana, Ardha Padmasana, Siddhasana, Sukhasana;
• palms on knees or in dhyana-mudra;
• eyes closed;
• spine straight;
• tongue touches the middle of the upper palate;
• shoulders relaxed;
• body relaxed.

You can start meditating from any accessible asana, the main thing is crossed legs and a straight back. If discomfort in the back or legs strongly distracts during practices, it is reasonable to prepare the body for meditation with the help of hatha yoga or physical exercises. You can also put meditation cushions under your pelvis or use special back supports. In extreme cases, you can meditate lying down, but in this position there is a high risk of falling asleep when the mind relaxes.

The right start and end of meditation

Before starting meditation, it is important to create the right altruistic intention to perform the practice not only for yourself. After all, the ultimate goal of any meditation is to go beyond the boundaries of your own ego and get acquainted with your true "Self".

We are all interconnected, so the progress in practice of even one person will surely affect his entire environment. If meditation "for the benefit of all beings" is just words for you so far, think about those you love — relatives, friends, loved ones. This will create the right attitude, and the practice will become deeper.

Similarly, at the end of the meditation session: do not rush to exit the practice. If desired, you can consolidate the altruistic intention by dedicating the merits of the practice, as well as spend a couple of minutes analyzing your condition, evaluating changes in the mind and body.

It is your personal experience and progress in practice that will serve as the best motivation so that, having started practicing meditation, you do not abandon it, but make it your habit.

Common questions about wh ere to start meditating

• When to meditate? The best time for formal practice is early morning or evening before bed. However, you need to learn to maintain awareness throughout the day.
• How long to meditate? Those who are taking their first steps are better off starting with short sessions of 10-15 minutes, gradually increasing the practice time. It is much more important to pay attention to the quality of meditation so that the practice does not turn into wandering of the mind with your eyes closed.
• How often should you meditate? It is best to meditate daily, forming a new positive habit.
• Alone or in a group? Beginners are suitable for classes in a general group or with a teacher both online and live. This will give additional motivation and help to gain the support of like-minded people. If this is not possible, you can start with individual meditations with audio support. Having gained experience, one should practice independently.

Discipline and motivation

Here are a few simple tips on how to start meditating and not quit:

• Start with short meditations, but do them every day. Set yourself a symbolic minimum for practice — 5 or 10 minutes. It is better to stay in practice a little longer of your own free will than to turn meditation into hard labor.
• Create an entourage. Prepare a cozy corner for yourself in advance, placing everything you need for meditation within reach — a cushion for your pelvis or a mat, a blanket. For soft lighting, candles or a garland will do. Due to the development of conditioned reflexes in a familiar and cozy place, it will be easier to immerse yourself in practice.
• Keep a journal. Analyzing and tracking your progress both in practice and in life will become the best motivation to continue meditating.
• Make friends with other practitioners. Interacting with like-minded people and sharing experiences will allow you to get inspiration and support.
• Find a Master. Responsibility to a spiritual mentor will help you avoid many mistakes and not quit meditation halfway. Like a coach in sports, a competent mentor will help his apprentice to unleash his potential faster and will always support him in difficult times.

How to make meditation not boring

• Improvise. Try different meditation techniques until you find one that resonates with you at the moment. You may change different styles of meditation depending on your inner state and external circumstances. Adapt the practice to yourself.
• Experiment. If you are used to home practices, try to get out in nature or to places of power. Used to group ones — try personal practice. Practice one technique — add a couple more to your arsenal. Be open to new things.
• Immerse yourself in practice. Gradually increase the time of your meditation sessions. If you have already tasted the "flavour" of meditation, try attending a retreat. A retreat will allow you to take your practice to a new level.
• Be open to new things. Don't cling to subtle experiences and don't try to recreate them again. Every subtle experience is unique and unrepeatable. By discarding even subtle attachment, you will be able to open up new, even more valuable experiences.

The following signs will help you understand if meditation is working:

1. Breathing during meditation naturally becomes calm, deep, imperceptible.
2. Spontaneous pauses between exhalation and the next inhalation may occur.
3. The mind stops rushing, the stream of thought slows down, becomes smooth.
4. Concentration and clarity increase, it takes less time and effort to concentrate.
5. Unusual special effects are felt during practices: heat or, the opposite, cold along the spine, tingling, goosebumps, a feeling of bursting in the head, "weightlessness" of the body or, the opposite, its "heaviness", etc.
6. The practitioner does not feel time: it seems that hours have passed or, conversely, minutes.
7. After the session, there is a persistent feeling of fullness and peace, fatigue, lethargy, apathy disappear.
8. There is greater awareness in everyday life: as if you are looking at familiar circumstances from the outside. Emotional involvement decreases.

In fact, the criteria for successful practice are highly individual and depend on both the practitioner himself and the chosen meditation technique. But the most important criteria for successful practice will be visible changes in everyday life — in habits, in character, in relationships with other people.

Regular meditation can radically transform life for the better and unlock inner potential. It enhances intellect and emotional control, essential for success in all areas of activity. It also develops empathy and friendliness, improving interaction with people. Having improved the quality of worldly life, meditation will allow you to discover new facets of perception of the world, expand the boundaries of consciousness and gain wisdom. The main thing is not to remain a theorist, but, having realized all the advantages, start meditating today.