3 Tips to Get You Meditating Today

Meditation. It’s just a glorious thing for those who have experienced it. But many people have trouble either beginning a practice or maintaining one. However, there are several simple meditation methods that you can do to encourage a happy, meditative mind.

In the time it takes you to read this short essay, you could have done a meditation, so let’s go over 3 simple methods of meditation to get you started on a practice today. You can do this.

First, if you have resistance to starting your practice, be sure to review my recent post about the 2 most common mistakes made when beginning a meditation practice. Once ready to start, simply adopt one of these easy methods, listed below.

I was reminded of these 3 simple ways to meditate while reading The Tibetan Book of Living and Dying, by Sogyal Rinpoche (Harper Collins). Though, personally, I have decades of experience with two of these methods, I often forget the third one as an option, so it’s a great reminder.

Here are the three easy-to-start, simple-to-learn meditation techniques. Just pick one and start.

Mindfulness Breathing

Rinpoche reminds us that mindfulness is our way “in” to meditation, and your breath is the roadway.

To practice mindfulness breathing, sit in easy pose or in a chair with feet on floor, spine strait, body relaxed and erect. Close your eyes. Become aware of and follow the inhale and exhale, breathing through your nose, sending breath down to your lower abdomen. Gradually, become aware of the spaces between your inhale and exhale, and your exhale and inhale. Don’t manipulate the breath. Just breathe as you need to. If your mind wanders, just bring it back to your breath—no judgements. Sip from an infinite pool of wellbeing, and savor the experience.

Start with 3 minutes and move up to 20 minutes a day.

Gazing (Upon an object/image)

Gazing brings a calm focus to your mind. To help you develop one-pointed focus and calm your thoughts naturally, light a candle and stare at it. Gaze at it and let it take your total attention, without allowing your eyes to break contact. Blinking is ok. If you are spiritually-minded, you could instead gaze at a picture of your spiritual master or guru (Buddha, Jesus, etc.)

Start with 3 minutes and move up to 20 minutes a day.

Use Mantra Regularly

Mantra helps you take your mind off obsessing on your problems, and on to uplifting thoughts. Mantra is used in Orthodox Christianity, Buddhism, Hinduism, and Sufism, but has a bad rap here in the United States. Pick a sacred word and repeat this word or phrase as often as you can. Amen. Rama. Sat Nam. I am. God is. God and I are One, etc. Any word or phrase—perhaps the Lord’s Prayer—that is uplifting to your spirit. If possible, say it out loud, or simply repeat it to yourself over and over in your head slowly.

Start with 3 minutes and move up to 20 minutes a day.

Mantra can be done anytime, anywhere—such as work, while driving, or shopping. Try it anytime your mind seems obsessed with problems and worries.

It’s that easy. Try it now, or when you get home—before dinner for attitude adjustment hour!