Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity, and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater equanimity, acceptance, and joy. Take a deep breath and get ready to relax.
When the Mind Wanders
It’s inevitable: During meditation, your mind will roam. You may notice other sensations in the body, things happening around you, or just get lost in thought, daydreaming about the past or present, possibly judging yourself or others. There’s nothing wrong with this — thinking is just as natural as breathing. “It’s the natural conditioning of the mind to wander,” said Ms. Brach
When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and pause
You don’t need to pull your attention right back to the breath. Instead, let go of whatever it was you were thinking about, reopen your attention, then gently return your awareness to the breath, being present for each inhalation and exhalation.
“Don’t just drag the mind back to the breath,” said Ms. Brach. “Instead reopen the attention, then gently come and land again.”
After a few breaths, invariably, the mind will wander again. Don’t beat yourself up about this. It’s natural. What’s important is how we respond when it happens. Simply acknowledge whatever it is you were thinking of — without ascribing too much judgment to it, without letting it carry you away — and take a moment to come back to the present and resume your meditation.
“Where we build our skill is in the practice of coming back,” said Ms. Brach. “Coming back again and again. Notice it — thinking — and then pause, and then come back to the present moment.”
Mindfulness Meditation Practices
You can practice mindfulness meditation on your own anytime and anywhere. But listening to basic guided meditations can also be helpful, especially when getting started. Instructions from an experienced teacher can help remind us to come back to the present moment, let go of distracting thoughts and not be so hard on ourselves.
Here are four guided meditations you can listen to that will help you remain in the present moment. Choose the one that’s the right length for you: One minute is a great place to start but also good if you simply don’t have a lot of time. If you’re more experienced or ready for an extended mindfulness session, try the 10- or 15-minute sessions. You can download these tracks and listen to them when you’re ready to meditate.
Instead of training your attention on the breath, as is the case in basic mindfulness meditation, the body scan involves systematically focusing on different sensations and areas, from the head to the toes.
Start at the top of your head. Slowly and deliberately, bring your attention to the surface of your skin, one inch at a time. See if you can feel your scalp, your ears, your eyelids, and your nose. Continue in this manner, moving across the face, over the ears, down the neck and shoulders, and down to your toes.
At first, it might seem as if you don’t feel anything at all. But as you progress, you might begin to notice a whole world of new sensations. Some of the feelings might be pleasant, a gentle warmth, a comfortable weight. Some feelings might be neutral — tingling or itching. And some might be unpleasant. Your feet might feel soreness somewhere.
Whatever the sensation is, just note it. If you need to move to relieve real pain, do so. But try not to react — labeling the experience good or bad — even if it’s unpleasant. Instead, just acknowledge what it is you’re feeling, and continue with the body scan. And of course, if you realize your mind has wandered, simply note the thought, and return your attention to the body.