All the Basic Meditation Steps You Need to Learn How to Meditate! (1of3)

Here are a few of the basic meditation steps that you can follow to establish your meditation practice. The practice described in step 11 is a counting of breath practice, but this can be substituted for another practice if desired. As was mentioned before, breath centered practices are commonly assigned to new students by a teacher and can be found across various meditation traditions.

Although I have noted that breath practice is commonly used for new students, this is not to suggest that it is not a complete practice on its own right. In fact, many practitioners have come to awakening through concentration on the breath, including the Buddha, and it should not be taken lightly or as a first step to something else. Also, establishing concentration on the natural rhythm of inhalation and exhalation is important for practicing using a koan or meditating with an object.

Step 1.

The first of the basic meditation steps is to find a quiet, hopefully clean and tidy room. Preferably, this room or section of a room is dedicated as an area for meditation. You may have a statue of a religious figure on a mantle above eye level if you wish, but you should not have something that you are physically looking at during your meditation session. You may also want to keep fresh flowers if you wish to contribute to the sacred or auspicious atmosphere.

It is best to face a wall if possible with a neutral lighter color, and to sit approximately two to three feet back from the wall. Lighting should be adequate so that you don’t feel sleepy or drowsy, but should otherwise be kept dimmed.

Step 2.

Roll out a soft pad or blanket onto the ground, especially if the floor is not carpeted. Place your meditation cushion or bench on to the padding.

Step 3.

It is best to assume a full lotus position if possible, even if there is some pain associated with taking this posture. If the pain is bearable it may decrease as your body adjusts to the position with each sitting, but take another posture if you feel the pain is taking away from your practice.

No matter which posture is taken, it is critically important that the back and spine remain erect at all times. There is a natural curve in the bottom of the back that should be maintained as you sit. Make sure that you chin is tucked so that you don’t feel that your head is tilted backwards. It may be helpful to imagine that there is string attached to the top of the head near the back that is being pulled up, maintaining a straight back and neck.

Click here to view various postures