Want to Learn How to Meditate?

So You Wanna Learn How to Meditate?!?

Right now, the research is clear—science has backed up what so many cultures have known for thousands of years: meditation transforms us.

Meditation is more than just sitting quietly—it’s a way to invite joy, freedom, confidence, and balance into our lives. When we meditate, we shift something deep inside ourselves. With that shift comes clarity, presence, and the ability to show up in the world with more ease.

If you’re curious about where to begin, here are the basics of meditation to help you get started:

1. Intention 🌟

Your intention is everything.

Before you sit down, ask yourself why you are meditating. Is it for peace? To reduce stress? To connect more deeply with yourself?

Having a clear intention anchors your practice. Without it, sitting still can feel restless or frustrating. With it, your mind begins to align with your “why,” and meditation becomes more meaningful.

2. Posture 🧘‍♂️

How you sit truly matters.

While you can meditate lying down or in a reclined position, an upright seated posture is most supportive. Why? Because a vertical spine allows energy to flow freely and keeps you alert, yet relaxed.

Here are the seven points of seated meditation posture (a simple version):

1. Sit upright with your spine naturally curved (not stiff).

   
   
   
   

2. Slightly tilt your pelvis forward to find balance.

   
   
   
   

3. Keep your neck long, chin gently tucked.

   
   
   
   

4. Relax your shoulders, letting them drop with the breath.

   
   
   
   

5. Place your tongue lightly behind your upper teeth (a connection point in Chinese medicine).

   
   
   
   

6. Rest your hands gently—palms up, one hand in the other, or simply on your thighs.

   
   
   
   

7. Relax your face: soften the eyes, unclench your jaw, and allow a small inward smile.

   
   
   
   

Eyes may be closed or softly gazing downward. Both invite stillness and minimize distractions.

3. Observe the Mind

Your Outside World is a Reflection of your Inside World

This is the heart of meditation.

Your thoughts will come. That’s what the mind does. Instead of fighting them, simply observe. Watch your thoughts arise and let them pass, like clouds drifting across the sky.

Sometimes, images, feelings, or even spiritual guides may appear in your practice. These can be powerful—but remember: meditation isn’t about attaching to stories or fantasies. It’s about allowing what comes to flow on by without clinging.

4. Breathe 🌬️

Breath is your anchor.

• Focus on abdominal breathing (into the belly, not the chest).

  
  
  
  

• Try making your exhale twice as long as your inhale—with a gentle 2-second pause in between.

  
  
  
  

• Let the breath be natural, not forced.

  
  
  
  

• At first, you can even make a soft blowing sound on the exhale to help slow the rhythm.

  
  
  
  

A helpful tip: place your attention on your lower abdomen (hara or dantian), about two fingers below the navel. As you exhale, you may feel the area slightly firming or drawing inward. This deepens concentration and grounds your awareness.

5. Time ⏳

You don’t need hours. Start with 5 minutes a day.

Meditation is like a muscle—the more you practice, the stronger and steadier it becomes. Over time, your sessions may naturally lengthen. But consistency matters more than duration.

Final Thoughts 🌸

Meditation isn’t about emptying the mind—it’s about coming into relationship with it. With practice, you’ll notice more calm, more clarity, and more presence weaving into your everyday life.

So if you’ve been wondering how to start, the invitation is simple: set your intention, sit tall, breathe deeply, and observe.

Your journey inward begins now.