5 Ways To Learn How To Meditate

5 Ways To Learn How To Meditate

Learning to meditate is a guaranteed way to achieve better sleep, reduce your stress levels and is great for your overall health. Meditation will not only help you relax but keep your brain active and your thoughts clearer.

But how do you learn to meditate?

Here are five ways to learn the process from the Himalayan Institute.

1. Stillness


Find a comfortable and steady meditation posture in which the head, neck, and torso are in alignment. Allow a sense of physical silence to settle in. Hatha yoga postures that facilitate strength and flexibility in the pelvis, hip joints, and back will help increase the comfort and steadiness of your position. You may find it helpful to do your own set of asanas to prepare for sitting quietly in meditation. They will facilitate not only steadiness and stillness in the body and mind.

2. Relaxed, Effortless Breathing

Become aware of the flow of your breath. Relaxing your abdomen and the sides of your rib cage, focus on the sensations of inhaling and exhaling. Allow the breath to become deep and diaphragmatic. Breathing becomes calm and natural, not forced. When you are aware of your breath for an extended period, you’ll notice the breath naturally starts to deepen and become more smooth, which relaxes your mind and nervous system in preparation for turning inward in meditation. Your mind will begin to calm down, and distracting thoughts will take a back seat to the gentle flow of breath in and out.

3. Systematic Relaxation

Formal relaxation practices are performed in reclining postures. Less formal relaxation practices are used in sitting positions to create a sense of inner ease. In a seated posture, scan your body from head to toe and back again, noticing any areas of tension or gripping. Consciously soften those areas of the body.

4. Breath Awareness in the Nostrils

Breathing awareness is the beginning of formal concentration practice. The sensation of the breath in the nostrils is a calming focus that will make your meditation stable and grounded. Breath awareness in the nostrils connects you to the core energies of your body and mind, which creates a deep sense of quietness and joy. As you inhale, feel the breath entering the opening of your nostrils.

5. Resting Awareness in the Sound of a Mantra

A mantra is a word or sound that is used for concentration. A universal mantra, such as so’ham (pronounced “so-hum“), can be used by anyone, but a qualified teacher must give most mantras. Let your awareness rest in the sound of the mantra. Eventually, the sound will arise spontaneously in your mind. The effort to maintain it is relaxed, yet the mind continues to be filled with it. As the mind rests more and more deeply in its focus, the presence of luminous awareness itself is gradually revealed.


Carolyn (Caz) Rowland is a fashion designer at Cazinc The Label, model, lifestyle blogger and professional Image Stylist. Caz is also a qualified NLP Master Therapist, Advanced Practitioner of Matrix Therapies, Time Line Therapist, Practitioner of Hypnotherapy, has a Diploma for Business and Life Coaching.  Caz is happily married to her husband Simon, and raised four beautiful children, who are now young adults and a teenager.

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