Emotional Wellness

How to Meditate

  1. Find a comfortable place where you will not be disturbed. Absolute silence is not necessary. If it is unavoidable to have people in the room with you, just kindly ask them not to interrupt you.

  2. Sit or lie comfortable. Then close your eyes.

  3. Don't try to control your breath, just breathe naturally.

  4. Begin by focusing your attention on your breath. Notice the movement of your body, your chest rising and falling with your breath. Your mind will wander and that's ok! Don’t punish yourself. Gently guide yourself back to focusing on your breath.

Styles of Meditation

After you’re familiar with the basics, try these techniques...or stick with focusing on your breath! It’s about what works best for you!

Mindfullness Meditation

The opposite of concentration meditation (focusing on your breath), mindfulness meditation is about just being aware of your thoughts and surroundings.

Observe wandering thoughts as they drift through your mind. Feel the carpet or wood beneath your feet, the weight of your hands resting on your lap. Release the tension in your body.

The goal is to let go of all your worries and just be present in the moment.

Compassion Meditation

This meditation comes from a traditional Tibetan Buddhist lineage. It is meant to cultivate one’s ability to empathize with others and develop positive emotions toward oneself, as well as increasing feelings of purpose in life.

The concept is that instead of being mindful or concentrating on something, actively develop loving-kindness towards a person. Start with yourself, then, a good friend, a neutral person, a difficult person, then the entire universe.

Examples of developing loving-kindness could be imaging yourself or a friend in great suffering and observing the feelings of compassion that arises from you. Then, apply those same feelings to a stranger. More complex than mindfulness meditation, the more you practice, the more joy you will experience.