How do I meditate?

In the Yogic tradition, meditation is considered a particularly high form of practice that has its place in a sequence of other practices that must first be mastered. Though we in the West consider any act of sitting in silence and focusing our thoughts to be a form of meditation, the traditional method of meditating happens only after extensive work with concentration--consistently focusing our thoughts on a single object for extended periods of time.

Meditation in this tradition refers to the absence of thought and is described as such by the sage Patanjali in the Yoga Sutras. To meditate, first adhere to the abstentions and observances in the Yoga Sutras (yamas/niyamas), then open up the physical body with yoga postures, then spend time controlling the breath, then spend time controlling the senses, then spend time focusing your thoughts through concentration, and then, eventually, you will fall into meditation. This is a process that will take some time to pursue, but the benefits are of course significant.

• Find a quiet place: Discover a place where you have few distractions so it will be easier to concentrate. If possible use this particular place regularly.
• Close your eyes: This helps quiet the outside world and focus you inward.
• Choose a word: Choose a word or short phrase that means something calming and soothing to you. Many traditions use a name for God, or words or phrases such as "love," "all is well," "keep letting go," or "ohm."
• Repeat the word: Repeat the word or saying as you slowly inhale and just release and settle into a deeper peace with each exhale. Repeat this process over and over again. This rhythm will relax and connect your mind, body, and soul.
• Focus the mind: When you have distracting thoughts, imagine they are clouds blowing by, balloons floating off into the sky, or leaves floating down the flowing water of a creek. Do not attach to the thought, just release it and let it float away and focus back on your word or words.

• Relax any muscles in your body that feel tight. Some people like to start with a progressive muscle relaxation exercise.
• Close your eyes and focus on your breath. Breathe in through your nose, and out through your mouth. As you exhale, really push the air out, using your diaphragm and making a soft "whooshing" sound.
• Once you have achieved a deep and steady state of breathing (choosing a pace that is slow but comfortable), you may want to add a mantra, which is a calming word (such as "om" or "peace") that you say with each breath, either silently or out loud. Choose a word that has a positive meaning for you. The more you practice using a mantra, the more it will produce the conditioned response of relaxation and bring greater peace and calm. You might prefer to count silently to yourself as you inhale and exhale. Breathe easily and naturally.
• Do not worry about whether you are meditating "right," or whether you will be successful in achieving a deep state of relaxation. Maintain a nonjudgmental and passive attitude, and permit the meditation and relaxation to occur at its own pace. When distracting thoughts occur (as they will), simply return your focus to your breath, counting, or repetition of your mantra. Imagine that each distracting thought is like a cloud that simply floats across the sky. The thought may come into your mind, but just like the breeze pushes a cloud across the sky, it also floats out on its own.
• Continue meditating for the amount of time you have set. When you have finished, sit quietly for several minutes -- at first with your eyes closed, and then with your eyes open. Allow yourself to enjoy the deep feelings of relaxation in your body. Practice meditation on a daily basis or any other schedule you prefer.

• Set aside 12 minutes a day to meditate, and keep that time in your schedule sacred.
• Get thee to a quiet place. No cells, no music, no Internet. Turn it all off so you can tune in.
• Sit in a comfortable position with good posture. Breathe in through your nose slowly for 4 seconds and exhale slowly through an open mouth for as long as you can. Build to 8 seconds.
• Repeat the breathing rhythm while you let your mind drift. Recognize thoughts as they appear and let them go. Say "Om," and you'll feel clearer and stronger.

The steps of meditation are as follows:

• Assume a comfortable position and close your eyes.
• Take a few deep breaths to calm your mind and body. Inhale deeply, expanding your stomach. As you exhale, imagine that you are blowing out a candle.
• Then, concentrate mentally on a word, sound, phrase, or prayer and repeat it silently to yourself in rhythm with your breath.
• If your thoughts or something from the outside world distracts you, take a deep breath and return to your mental focus. Instead of getting caught up in an internal dialogue, gently redirect your attention to your out-breath, focus word, or phrase. You will find that with time and practice, this redirection becomes easier.
• Continue for 10–20 minutes. (Place a clock nearby so that when you feel your time is up, you can take a quick look and then choose to continue or stop.)
• Take a few slow, deep breaths, stretch, and slowly open your eyes.