Welcome! In this guide, I’m going to teach you everything you need to know about meditation, including where to meditate, how to sit, whether to listen to music, and even how to quiet your mind.

Where Should I Meditate?

You can meditate anywhere, but I recommend choosing a quiet place where you won’t be disturbed. Great options include:

• Your bedroom
• Your car
• A local library
• A peaceful spot in a forest

How Long Should I Meditate For?

Start with about 5 to 10 minutes. It’s essential to set an alarm, so you don’t keep wondering if time is up. Remember, quality over quantity is key! Being fully present for 10 seconds is better than being distracted for 10 minutes.

What Should I Do with My Body?

Many people suggest you shouldn’t lay down when meditating, but I disagree. Here’s how I approach it:

• Morning: I sit up to stay alert.
• Night: I lay down to help me sleep.

If you’re meditating once a day, sit up, preferably in the morning.

How Should I Sit?

For beginners, I suggest sitting in a chair:

• Keep your eyes closed
• Head facing forward
• Straight back
• Feet flat on the ground
• Hands resting on your legs

If you want to try the traditional cross-legged position, that’s fine too! But sitting in a chair is perfectly okay for starting out.

Should I Listen to Music?

This is up to you. For beginners, calming piano music or nature sounds can be helpful. I use an app called Relaxing Melodies, particularly a song called “Eternity.” However, it’s also perfectly fine to meditate in silence—find what works best for you!

What Should I Do or Think About While Meditating?

I practice mindfulness meditation, which focuses on your breath. Here’s how to do it:

1. Inhale through your nose.
2. Exhale through your nose.
3. Focus on:
   • The sensation of air hitting your nostrils
   • How your lungs fill with air
   • The slight pause between inhaling and exhaling

This focus helps quiet your mind.

Common Challenges: It’s normal to feel distracted. You might think, “I can’t do this,” or feel itchy. I still experience this after six years of practice! Just keep breathing and trust the process.

If you’re really struggling to focus, try belly breathing. When you inhale, stick your belly out as if filling it with air. This is a relaxing way to breathe and can help ground you.

How to Make Meditation a Habit

To build your meditation habit, establish a habit trigger—something that reminds you to meditate. Here are some ideas:

• Meditate right after your morning shower.
• Don’t have your morning coffee until you’ve meditated.
• Place a sign on your door that says you can’t leave until you meditate.

Conclusion

Meditation can transform your daily life, helping you feel more centered and relaxed. If you want to learn more about the incredible benefits of meditation, check out my other videos. Happy meditating!