How to Meditate

Like any skill, meditation takes practice. 

Below are a few steps you can take to begin a meditation. Set a timer and give it a go! 

1) Find a place where you can sit quietly and undisturbed. Keep your posture upright. 

2) Set a time limit. If this is your first time, try 5 – 10 minutes. 

3) Notice how your body feels. Feel the seat beneath you and feel your feet on the floor. Feel the sensation of your hands resting on your lap.

4) Feel your breath. Notice the rise and fall and follow the sensation. 

5) Notice when your mind wanders. This is completely normal! Notice when your mind has wandered, label it as a “thought” or “feeling” and bring your attention back to your breath. 

6) Be kind to yourself. It’s ok if your mind wanders or you get distracted. Meditation takes practice. 

7) Finish with a smile. When your timer goes off, take one last deep breath and open your eyes. Notice how you feel and set your intention on what you want to do next.

That’s it! You have completed a meditation.

Other Resources

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