Meditation, For a Better You

5 Steps to Focused Meditation

You can practice short sessions of focused meditation anywhere and at any time, without needing an instructor or equipment. All you need are a few minutes, something to concentrate on, and a calm, private space. Here's how to get started:

• Choose a focal point. Your breath is a great choice, as it is typically the entry point for meditation practices.

• Get into a comfortable position. Sit upright. If you're in a chair, sit right on the edge, relaxing into your pelvic bones with your feet flat on the floor. If you're sitting on the ground, prop yourself up with a cushion or block so your thighs are relaxed and your spine remains tall.

• Relax your body. Loosen your shoulders and breathe deeply from your belly. You can cross your legs if that feels comfortable, but choose a position that allows you to relax without falling asleep.

• Focus on your chosen target. Concentrate on the sensations associated with your focal point, including its sounds, smells, sights, and details. The goal is to experience it fully, being present in the moment. For instance, if you are focusing on your breath, pay attention to the sensations as you inhale and exhale.

• Calm your inner voice. If your mind begins to analyse your focal point or to dwell on stressful situations from the day, worries about the future, or tasks like making a grocery list, gently turn your attention back to your chosen target and the sensation it provides. You may be focusing on something, but the goal is to maintain a quiet mind.

• Don't worry about failure.  If you find your mind engaging you and realize that you’re not being fully present with the sensations of your chosen target, don’t let your inner perfectionist beat you up for doing it "wrong." Simply congratulate yourself for noticing and return back to the present moment and the sensations you're experiencing.