HOW TO…

Learn to meditate in 6 easy steps

1 Choose your mantra

– a word or phrase that you silently repeat to yourself, giving you something to put your attention on. Some people like to use words like ‘peace’ or ‘love’.

2 Find a comfy place to sit –

a quiet location where you won’t be disturbed. The goal is to sit as upright as possible while still remaining comfortable.

3 Close your eyes and take deep breaths –

start with a few ‘cleansing breaths’ by inhaling slowly through your nose and exhaling out your mouth. After this, continue breathing at a normal relaxed pace.

4 Repeat your mantra –

the repetition of your mantra is soft, gentle, and relaxed. It can be helpful to imagine that rather than repeating the mantra to yourself, you are actually listening to it being whispered in your ear.

5 Don’t try to stop your thoughts –

it’s human nature for the mind to wander. Whenever you become aware that your attention has drifted to other thoughts, simply return to repeating the mantra.

6 Stop repeating the mantra –

after about 20 minutes, stop repeating your mantra and continue sitting with your eyes closed. Be sure to spend a few minutes relaxing with your eyes closed before resuming activity.