How to learn to meditate, in 7 easy steps

Meditation is a thousand-year-old practice that is very popular in the West over the past decade because it has many benefits for mental and emotional well-being and is very useful in these times.

Whether it is to calm the mind, to find oneself, or to reduce anxiety or stress, more and more people are interested in introducing this practice into their daily life, thereby improving their quality of life.

But meditating is not always easy, especially at the beginning, as it takes discipline and practice for perfection. and while apparently not very physically demanding, it also takes effort. Nothing is free in this life, but if you know how much meditation can do in your life, you will most likely feel the need to start familiarizing yourself with its techniques.

The benefits of meditation

In recent years, research into this practice has shown that meditation is effective in improving people’s mental health.What are these advantages? What is meditation for? Meditation benefits us for different reasons:

  • Reduces the effects of stress

  • It positively affects the immune system
  • Improves attention span and concentration

  • It’s useful for empathizing with others

  • Increases pain tolerance
  • Improves memory and cognitive functions

  • Improves the appearance of positive thoughts

You can read more about these benefits in our article: “Science-backed Benefits of Meditation”

The 7 steps to learn to meditate

The key to developing the habit of meditation is finding the right time for you and the type of meditation and posture that is right for you. First you can experiment with different types of meditation and the right posture to find the necessary comfort and the ideal mental state to carry out this practice.

But you need to know that in order to overcome the resistances that you may sometimes encounter during the meditative process, moving forward with practice is what really makes you better. If you want to know how to meditate correctly, follow these steps that I indicate to you below.

1. Wear comfortable clothes

The first thing to meditate and be here and now is to wear comfortable clothes. Taking off your shoes and choosing a loose garment is the best alternative to feel ready to meditate. Forget about tight parts and remove your watch or other accessories that can be boring.

2. Find a quiet place

You need to find a place that allows you to be relaxed and free from interruptions or interference. It can be the room in your house, the waterfront or your garden… Any place is good if it allows you to be comfortable and focused, totally immersed in the activity you are about to begin.

3. Sit properly

To meditate you need to sit correctly, that is, on the floor with your back straight, but without tension., Take a deep breath and keep your shoulders and arms relaxed. There are those who prefer to sit in a chair or on their knees rather than the classic posture, and there is also stretch meditation. Whatever position you take, your back should always be straight and your body, especially your shoulders and arms, relaxed.

4. Focus on an object

Concentrate on an object or on the breath (eyes closed) when you begin meditative practice. Later, you can perform other types of meditation, such as “body scanning” or sound-centered meditation.

5. Accept the thoughts that arise and move on.

It is common for different thoughts to arise during meditation practice: our personal problems, current discomfort, or insecurity whether or not to do the meditation well (which usually happens when we start this practice). But it’s a normal thing and so we have to accept it.

Meditation focuses on the idea that psychological well-being is a state that emerges from the acceptance of bodily thoughts, emotions and sensations without attempting to eliminate or modify them, it is simply necessary to observe them without judgment. So,when these thoughts appear, you just have to accept them and then refocus your attention on the object, Breathing, sound or bodily sensation.

6. Gradually increase your meditation time

When you start to meditate, you have to start slowly then increase the time. It is ideal to start with a minute of meditation, gradually reaching 20 or 30 minutes per day which will help you improve your well-being. Watch this video to find out what the One Minute Meditation is:

7. Add it to your daily routine

After reading the steps above, now you are ready to make meditation a healthy habit. With practice, you will become a great meditator, which will help you reap the benefits of this millennial practice.


Mindfulness meditation is scientifically proven to have the potential to improve the quality of people’s lives. In addition, today there are ways to make this activity even more accessible.

The Clarity app, for example, is a very useful tool in this sense, because it allows us to go through the stages of meditation that we have seen in the previous lines, all under the guidance of a former Buddhist monk. Thus, it provides all the necessary instructions and guidelines to practice Mindfulness (Mindfulness) meditation whenever and wherever you want. It is an interesting proposition in which the millennial practice of guided meditation meets the potential of new technologies to learn quickly, efficiently and without time constraints. You can download and use it for free for a week at

Psychology and meditation: mindfulness exercises

Over the past few decades, meditation has become a part of psychological therapy (for example, through mindfulness-based cognitive therapy or MBCT), but has also started to take hold in organizations, schools or the community. sport.

And is of psychology, many professionals have realized the benefits of meditation, and more particularly of mindfulness, For mental health, interpersonal relationships, creativity or optimal performance, whether in sports, at school or at work.

  • If you are interested in getting started with mindfulness practice, we recommend that you read the following article: “5 Mindfulness Exercises to Improve Your Emotional Well-being”

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