Meditation and meditation may seem like a mystery, but it is actually a simple and accessible practice. It involves consciously directing your attention, slowing down your thoughts and creating space for inner peace. Whether you are just starting out or have some experience, meditation helps you to be more present in the moment and calm the busyness in your mind.
What exactly is meditation?
Meditation works as a kind of training for your mind. Just like you train your muscles in the gym, meditation trains your attention and focus. By practicing this regularly, it becomes easier and easier to stay calm and focused, even in stressful situations.
How does meditation work step by step?
Meditation doesn’t have to be complicated. Here are simple steps to get started with meditation:
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Find a quiet place.
Choose a place where you won't be disturbed. This could be a quiet corner of your home, a park, or even a spot during your lunch break. -
Assume a comfortable position.
You can sit on a cushion , chair or yoga mat , as long as you sit up straight. Your back should be relaxed, but not slumped. Feel free to keep your legs crossed or place them on the floor. -
Close your eyes or look gently ahead.
Closing your eyes helps you focus better on your breathing and what is happening inside you. -
Focus on your breathing.
Breathe in gently through your nose and out slowly through your mouth. Feel your breath moving your body – your belly or chest rising and falling. This is the anchor of your attention. -
Let your thoughts come and go.
Thoughts will arise – that’s perfectly normal. The important thing is not to judge them or try to stop them. Notice when you’re wandering and gently bring your attention back to your breathing. -
Build it up slowly.
Start with 5 minutes a day. As you become more comfortable, you can increase the time to 10, 15 or 20 minutes.
What happens during meditation?
When you meditate, something special happens in your body and mind:
- Your breathing slows down : This helps your body relax and lowers your heart rate.
- Your brain calms down : You go from a “doing mode” to a “being mode,” where your thoughts calm down.
- Your awareness grows : You learn to observe your thoughts and feelings without being carried away by them. This provides more clarity and control.
- Your stress levels decrease : Meditation lowers the level of stress hormones such as cortisol, making you feel calmer.
Common Misconceptions About Meditation
There are many ideas about meditation that make it unnecessarily complicated. Let's get a few out of the way:
- "I need to stop my thoughts" : Meditation is not about stopping your thoughts, but about observing them without judgment. Simply letting them pass by like clouds in your mind.
- "I don't have time" : Even 5 minutes a day can make a big difference. Meditation fits into any schedule.
- “I have to sit completely still” : Although many people meditate sitting, meditation can also be practiced lying down or even walking.
Why does meditation work?
The beauty of meditation is that anyone can do it. You don't need any experience, no special equipment, and you can practice it anywhere.
Get started today
Meditation is a skill that you build up in small steps. Start simple, give yourself time and be patient. Every time you sit still and breathe, you are working towards more balance, peace and clarity. Want to learn more about meditation and how to apply it to your life? Explore our other pages for specific topics such as types of meditation , breathing techniques and when to meditate . Meditation starts with one breath – the rest will follow.
