Intro to Meditation
The practice of turning your attention to a single point — and staying there.
Through this practice, you learn to still the thoughts in your mind and relax your body, achieving a state of calm and equanimity. Many people use meditation to feel less stressed — but that's just scratching the surface of what it can do for you.
But what does it actually mean to meditate?
It's not a simple question — meditation can take many different forms, and there is no one-size-fits-all answer. It really varies from person to person based on preference and experience level.
At its core, to meditate you need to choose something to focus on. That focus object falls into one of three categories: an activity, an object, or a thought.
A meditation coach can help you figure out which practice will work best for you.
What to focus on
Three ways to anchor your mind
Activity
- Natural breathing
- Counting inhale/exhale
- Box breathing
- Mindfulness
- Walking meditation
- Yoga
- Running or any physical activity with single-minded focus
Object
- Your breath (can be either activity or object)
- Body scan / awareness
- Visualization of a scene
- A person or emotion
- A candle flame
- Nature — the ocean, sky, trees
Thought
- Mantra or affirmation
- In English — "I am enough"
- In Sanskrit — "Om Shanti Shanti"
- Foundation of Transcendental Meditation
- Core of Metta (loving-kindness) meditation
Meditation traditions
Lineages worth exploring
There are many different lineages of meditation practice. Here are a few worth exploring. For a comprehensive overview, check out 23 Types of Meditation (Live and Dare).
Vipassana
Mindfulness of breath, followed by body awareness. The technique taught by S.N. Goenka offers free 10-day silent retreats for beginners. dhamma.org ↗
Transcendental Meditation
Affirmation-based practice taught via structured course with sliding fees based on income. tm.org ↗
Zen
Awareness meditation practiced at Zen Buddhist centers. A wonderful gateway into sitting practice. Zen Mountain Monastery ↗
Guided meditation apps
Start with a guided app
Apps are a great way to dip your toes in. Three of our favorites: