How to Meditate

If you’re anything like me, you might tend to overcomplicate things in your head sometimes. Especially when it’s either something you’ve never done before, or something you may not want to do (overthinking is a great procrastination tool of the avoidance category, IMO). This can be what happens when you want to meditate, but don’t know how to meditate.

Though I tend to overcomplicate things, I can also simplify.

Welcome to part one or step one in your simple meditation journey! So, what comes first you might ask? Posture. Posture/position comes first.

Meditation, dhyana, is one of the 8 Limbs of Yoga, but it also can involve many others, like pratyahara, turning inward/withdrawal of the senses; and dharana, mental concentration/steadfastness.

How to Sit to Meditate

There are many ways to position yourself for meditation. The traditional route is to sit in sukhasana (easy, cross-legged pose in yoga) on the floor, or on a bolster (let me tell you, the bolster is more comfortable and comfort helps).

You can also meditate by sitting on a regular chair, or kneel on the floor (you can add a yoga block under your bum for added comfort. Again, comfort is super important).

If you’re sitting in sukhasana you’ll want to:

  1. Sit with your spine nice and tall
  2. Make sure your hips aren’t tilted forward or backward
  3. Dip your chin ever so slightly so that the back of your neck is elongated
  4. Optional, but recommended: sit at the edge of a bolster so your hips are slightly higher than your knees and it helps with posterior pelvic tilt.
  5. Close your eyes or find a drishti, a soft focal point that isn’t distracting, and keep a soft steady gaze there
  6. Take nice, slow, deep diaphragmatic (belly/torso) breaths

If you’re sitting on a chair:

  1. Sit on a chair that allows you to have a 90° bend of your knees and at your hips
  2. Plant your feet flat on the floor, preferably, without shoes
  3. Sit with your spine nice and tall
  4. Make sure your hips aren’t tilted forward or backward
  5. Dip your chin ever so slightly so that the back of your neck is elongated
  6. Close your eyes or find a drishti, a soft focal point that isn’t distracting, and keep a soft steady gaze there
  7. Take nice, slow, deep diaphragmatic (belly/torso) breaths

Hero Pose/Virasana or Thunderbolt Pose/Vajrasana

  1. On your mat, come to a kneeling position, sitting your bum on your lower legs for vajrasana or angling your legs to rest your bum in between your legs for virasana
  2. Optional: lay a blanket or double up your mat at your knees for more comfort and/or place a block between your legs and under your bum (I prefer having a block because it reduces pressure on my knees and ankles over time which makes me able to last longer in meditation)
  3. Same directions as for the other two poses from here on out 😉

How to Meditate in Comfort

Whatever position you pick, should be comfortable enough to keep you from fidgeting and focusing on your body’s discomfort. If you’re not used to sitting or kneeling on the floor, you should definitely try a seated chair meditation. Not one of these is better than the other; it’s all in what you are used to and are more comfortable with.

Making sure you bring the distractions around you to a minimum, by going to a quiet space, is helpful too. Make sure you’re not too hot or cold or have anything pinching by bringing in blankets, bolsters, and blocks can really take your pose to a whole new level and thereby freeing your mind to focus on what really matters right now, your meditation.

Here’s an article with a gratitude meditation practice for you.

Have a joyful meditation practice!

Cybele Cerchio 🧡
The Joyful Life Blueprint

P.S. Let’s get to know each other. Here’s my story, what’s yours?

P.P.S. If you want an easeful way to start your morning routine? Grab my 5-day Joyful Morning Jumpstart here.

P.P.P.S. You can go to www.thejoyfullifeblueprint.com for a consultation or here if you want to join my virtual yoga studio!

Cybele Cerchio

Hi! I'm Cybele!

I'm passionate about helping women of faith cope with and reduce stress, depression, and feel empowered to take control of their mental/emotional health and well-being, so they can powerfully step into their divine roles as mothers, wives, daughters by feeling true joy in connecting to their spirits, bodies and God.

I'm here to help you through simple little practices that will help you be joyful and peaceful no matter what's going on around you!

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