There is so much confusion about meditation. The main/basic description of meditation is: it’s an internal focus (opposite to external focus). We are in stillness (most of the times, but there are also different techniques that involve moving) eliminating external distractions and focusing on our internal experience.

There are different types of meditation techniques. Here are some examples:

• Mindfulness
• Mantra Meditation
• Mudra Meditation
• Kundalini Meditation
• Guided Visualization
• Transcendental Meditation
• Qi Gong

Just to name few!

So what are the best ways to meditate? And what are the best techniques for beginners?

The most important part of meditation is your focus and your intention. I recommend checking out all the types mentioned above and see which one you resonate with the most! Let me give you an example of an easy way of meditating. Follow these steps and see if that works for you!

1. Sit comfortably (cross legged, on your shins, on a chair, on a cushion).
2. Ensure your spine is long (back upright).
3. Close your eyes and rest your palms on your thighs.
4. Focus your attention on (options):

• your heartbeat
• your breathing
• your mantra
• your affirmation
• your emotions, feel the emotions in your body (for instance when I feel sadness, I feel heaviness around my eyes. Can you feel the effect of emotions on your body? Focus on linking physical experiences with the emotional ones)
• body scan

5. If you catch your mind drifting of, know that’s normal so without any judgment bring your attention back to your chosen focus technique.
6. When you finish meditation just gently reconnect yourself with the environment around you. Slowly ease into your daily activities.

Alternatively, I recommend using meditation apps, taking meditations classes, or using meditations from YouTube or other platforms. Do whatever works for you. I will list a few meditations apps below. Good luck!

Meditation Apps:

• Headspace
• Calm
• MyLife Meditation
• The Mindfulness App
• Breathe