Summary of How To Meditate

By using this web site you signify
your agreement to these Terms of Use

Translate This Page Into
Another Language

{-- Google Translate -- DO NOT EDIT --}

You learn to meditate by meditating.
Sit comfortably.
Close your eyes.
Sit quietly for one minute.
Notice thoughts as they come.
Notice that thoughts come naturally.
In the same way as thoughts come naturally, silently inside start thinking your mantra.
(see “How To Select Your Mantra” below)
Repeat your mantra silently inside during meditation.
As thoughts and images come, gently return to thinking your mantra.
If the mantra and thoughts disappear and you are just silently aware that’s great, you are “in the zone”.
After 15-30 minutes stop meditating.
Continue to sit (or lie down) with your eyes closed for 4-5 minutes.
You are finished meditating.

When you meditate it is very important that you do nothing – that you make no effort and do not try:

Make no effort to meditate.
Make no effort to resist thoughts.
Make no effort against sounds around you, feelings, etc.
Make no effort to do anything.
Simply relax and do nothing.

Every day meditate for 15-30 minutes in the morning and 15-30 minutes in the evening.
If possible meditate before you eat.
It is okay if you fall asleep during meditation.
If you fall asleep during meditation, meditate for a few minutes when you wake up.
Avoid making decisions or taking on things of importance immediately after meditating.

To get the full benefits of meditation you should meditate twice every day.
The benefits of meditation may come slowly for you, so be patient.

After meditating regularly for six months, have the mantra come from your chest.
To help center the mantra in your chest, notice your breathing occasionally.

If meditation creates difficulties for you, stop practicing meditation.
If meditation is disturbing or upsetting for you, stop practicing meditation.
Meditation does not solve medical or emotional problems; see a doctor for such problems.

How To Select Your Mantra

You select your own mantra.
Your mantra can be any word or words that you like.
Your mantra is in your native language.

Examples of non-religious mantras:

inner peace
effortless
compassion
love
one
calm
do nothing
gentle
(or any short combination of these words)

Examples of religious mantras:

Christian	Hail Mary Full Of Grace The Lord Is My Shepherd Our Father Who Art In Heaven
Islamic	Insha’Allah
Jewish	The Lord Is My Shepherd Shalom
Hindu	Om Sat Chit Ekam Brahma So Hum
Buddhist	Om Mani Padme Hum